15 Proven Ways to Get Faster on Your Bike

1. Bend And Tuck Elbows

When you’re out on your bike, especially when you’re trying to pick up the pace, your body position makes a huge difference. A big part of that is how you position your arms and upper body. Think about it: most of the wind resistance you feel isn’t from your bike, it’s from you. So, making yourself smaller in the wind is a really effective way to go faster without changing any equipment.

The key is to reduce your frontal area. This means getting your body lower and more compact. A simple way to do this is by bending your elbows and tucking them in towards your body. When you’re riding on the hoods, try to get your forearms as close to horizontal as you can. This position helps cut down on drag significantly. It’s like making yourself a more streamlined shape. Imagine a sail versus a knife – you want to be the knife cutting through the air.

Here’s a quick breakdown of how to achieve a more aerodynamic arm position:

• On the hoods: Aim for a position where your elbows are bent at roughly a 90-degree angle, with your upper arms relatively close to your body. This is often more aerodynamic than riding with your hands on the tops.
• In the drops: For even more speed, especially on descents or when you want to really push it, get into the drops. This lowers your overall profile even further. Make sure you can comfortably reach your brakes and shifters from this position; if not, your bike might need a bike fit adjustment.
• Head position: Don’t forget your head! Tuck it in slightly, keeping your neck relaxed. Think of yourself as a tortoise pulling its head into its shell – it’s all about minimizing that frontal surface.

It might feel a bit awkward at first, and you might need to work on your flexibility, especially in your back and hamstrings, to hold these positions comfortably for longer periods. But the payoff in terms of speed is definitely worth the effort.

2. Get Your Tyre Pressure Right

Getting your tire pressure dialed in is one of those simple things that makes a surprisingly big difference in how fast you roll. It’s not just about comfort, either; it’s directly tied to efficiency. When your tires are too soft, they squish around a lot more on the road. This squishing means more friction, and that friction fights against your forward motion. Think of it like trying to push a car with flat tires versus one with properly inflated ones – it’s just harder work. On the flip side, if you pump them up rock hard, they can’t absorb any of the road’s imperfections. That means every little bump and crack gets sent straight up through your bike and into you, which is not only uncomfortable but also less efficient because the bike is bouncing around instead of rolling smoothly. Finding that sweet spot is key.

So, how do you find that sweet spot? Well, it’s not a one-size-fits-all deal. Several things play a role, like how wide your tires are and how much weight you and your bike are carrying. Tire construction and even your rim width matter too. A good starting point is to check the sidewall of your tires. Most tires will have a recommended pressure range printed right there. This range is a good guideline, but it’s not the absolute rule for everyone. For a more personalized recommendation, you can use online calculators, like the one developed by SRAM, which takes your specific setup into account.

Here’s a quick rundown of what to consider:

• Tire Width: Wider tires generally need less pressure than narrower ones to achieve the same level of comfort and grip.
• Rider Weight: Heavier riders will need to run higher pressures than lighter riders to prevent the tire from deforming too much.
• Road Surface: If you’re riding on rougher roads, you might want to lower your pressure slightly to absorb more vibrations. Smoother roads allow for higher pressures.
• Riding Style: Aggressive riders who corner hard might need slightly higher pressures for support.

Experimenting is your best bet to find what feels and performs best for you. Don’t be afraid to adjust your pressure by a few PSI before or during a ride to see how it affects the feel and speed. You might be surprised at how much difference a few pounds per square inch can make. Properly inflated tires are a simple way to improve your ride, and you can find more details on road bike tyre pressure to help you get started.

3. Use Your Bike’s Gears More Efficiently

Using your bike’s gears effectively is a simple way to pick up speed without needing to buy new equipment. It’s all about matching your effort to the terrain you’re riding on. If you find yourself spinning your legs really fast without much resistance, or conversely, struggling to push the pedals on a hill, you’re probably not in the best gear. This wastes energy and slows you down.

The goal is to keep a steady, comfortable pedaling rhythm, often called cadence, no matter the incline or wind. For most riders, this means aiming for around 80-90 revolutions per minute (rpm). Pros might push this even higher, closer to 100 rpm. Think of it like finding that sweet spot where your legs are working, but not straining, and you’re putting power down smoothly through the whole pedal stroke. This smooth, efficient style is sometimes called ‘souplesse’.

Here’s how to get better at it:

• Look Ahead: Scan the road or trail a little way in front of you. See that hill coming up? Shift to an easier gear before you start climbing. Notice a flat stretch after a descent? Shift to a harder gear to keep your momentum.
• Avoid Cross-Chaining: This happens when your chain is on the biggest chainring at the front and the biggest cog on the back, or the smallest front and smallest back. This puts the chain at an angle, causing friction and making your drivetrain less efficient. Try to keep the chainline as straight as possible, usually by using the middle gears on your cassette more often.
• Match Gears to Terrain: If you ride a lot of flat roads and always use your biggest chainring and a middle gear on the cassette, you might even consider getting a slightly larger chainring installed. This would let you spend more time in the middle of your cassette, which is generally more efficient.

4. Upgrade Your Tyres

Swapping out your current tires for a new set can make a surprisingly big difference in how fast you roll. Think about it – your tires are the only part of your bike that actually touches the road. If they’re not up to par, you’re fighting against yourself every pedal stroke. Many bikes, especially those bought off the shelf, might come with tires that are more about durability or comfort than pure speed. Upgrading to a set designed for lower rolling resistance means less effort for the same speed, or more speed for the same effort. It’s a pretty direct way to get faster without changing your body or your riding style.

When you’re looking for new tires, you’ll see a lot of talk about different compounds and casings. Generally, softer rubber grips better but wears faster, while harder rubber lasts longer but might not feel as grippy. For speed, you want a tire with a supple casing and a compound that rolls easily. Some tires are specifically made for racing or fast group rides. For example, the Continental GP5000 tires are often cited as a top performer for speed and overall ride quality. It’s worth doing a bit of research to see what fits your riding style and the surfaces you typically ride on.

Here are a few things to consider when choosing new tires:

• Rolling Resistance: This is the main factor for speed. Tires with lower rolling resistance require less energy to keep them spinning. Look for reviews that specifically test this.
• Tire Width: While wider tires can offer more comfort and grip, they often have higher rolling resistance. For pure speed on paved roads, narrower tires (like 25mm or 28mm) are usually faster, assuming your frame and wheels can accommodate them.
• Tubeless vs. Tubes: Tubeless setups can sometimes offer lower rolling resistance because there’s no inner tube to create friction. They also allow you to run lower pressures for better grip without the same risk of pinch flats. However, setting them up can be a bit more involved than with traditional tubes.

5. Go Lycra

Alright, let’s talk about the ‘Lycra’ thing. You know, those tight-fitting cycling outfits. Some people love them, some people… well, they don’t. But here’s the deal: they actually make a difference when it comes to speed.

Think about it. When you’re riding, air resistance is a big factor. The looser your clothes, the more air they catch, like a parachute. That extra drag means you have to work harder just to maintain your speed, or you simply can’t go as fast. Lycra, or similar stretchy, form-fitting materials, hug your body. This means less air gets caught, and you cut through the wind more easily. It’s all about reducing that drag.

It’s not just about looking like a pro, though that’s a nice bonus for some. The material itself is often designed to wick away sweat, keeping you more comfortable on longer rides. And comfort can definitely translate to better performance. If you’re not constantly adjusting baggy shorts or feeling a breeze where you don’t want it, you can focus more on pedaling.

Here’s a quick breakdown of why it helps:

• Aerodynamics: Reduces air resistance, letting you go faster with the same effort.
• Comfort: Wicks sweat and fits well, so you can focus on the ride.
• Muscle Support: Some cycling gear offers light compression, which can help with muscle fatigue on longer efforts.

So, while it might feel a bit strange at first if you’re not used to it, giving cycling-specific clothing a try could genuinely help you shave off some time. It’s a simple change that can have a noticeable impact on your speed.

6. Train Indoors

When the weather outside is just not cooperating, or maybe you just don’t have the time to get out on the road, training indoors is a fantastic alternative. It gives you a really controlled environment to work on your fitness. You don’t have to worry about traffic, potholes, or even just getting caught in the rain. Plus, with all the tech available now, it can be pretty engaging.

Using a turbo trainer or smart bike is a great way to focus on specific aspects of your riding. You can really dial in your cadence, which is how fast you’re pedaling, and work on building up your leg strength. Being able to precisely control your effort level is a game-changer for targeted training. Many trainers connect to apps that offer structured workouts, virtual routes, and even races against other people. This can make those tough sessions a lot more bearable, and honestly, even fun.

Here are a few things you can focus on when training indoors:

• Cadence Drills: Aim for a smooth, consistent pedal stroke. Try pedaling at a high cadence (like 90-100 RPM) for short bursts, then back to a more comfortable pace. This helps build efficiency.
• Strength Intervals: Mimic climbing by using higher resistance. You can do seated intervals where you push a big gear, or standing intervals where you get out of the saddle and really muscle through it. Just remember to shift gears appropriately to maintain a good rhythm.
• Threshold Work: These are sustained efforts at a hard but manageable pace. They’re great for building your sustained power, which is key for longer efforts on the bike. You can find plenty of structured workouts for this on apps like Zwift or TrainerRoad.

Indoor training is also a good place to experiment with different positions, like your time trial setup, and see how long you can comfortably hold it while still putting out power. It’s a solid way to boost your leg and glute muscles, combining cardio with resistance work, and it’s a good way to get your cycling fitness up without leaving the house.

7. Try Intervals

Interval training is a fantastic way to boost your speed and overall fitness, especially if you’re pressed for time. The basic idea is to alternate between periods of hard effort and periods of recovery. This method really pushes your body to adapt and get stronger.

The key is to push yourself during the hard efforts. Think about going all out for a set amount of time, then taking a break before repeating. You can do these on a trainer or out on the road, but if you’re outside, make sure you pick a safe spot and stay aware of your surroundings.

Here are a few ways to structure your intervals:

• Over-Unders: Ride at a hard effort for a few minutes, then drop just below that hard effort for a minute or two. Repeat this cycle. This is great for building your ability to sustain power.
• Hill Sprints: Find a short, steep hill. Sprint up it as fast as you can, then recover on the way down. Do this a few times.
• Short Bursts: Go really hard for 30 seconds, then recover for 30 seconds. Repeat this many times. This helps with quick bursts of speed.

It’s not always easy, but the payoff in speed and endurance is definitely worth it. Just remember to mix up your interval types to keep your body guessing and to avoid burnout.

8. HIIT Up Your Training

Want to shave some time off your rides? High-Intensity Interval Training, or HIIT, is a fantastic way to do just that. It’s all about pushing yourself hard for short bursts, then taking a breather before going again. Think of it as speed dating for your fitness – quick, intense, and very effective.

Why does this work? Well, when you go all out, you’re training your body to use energy more efficiently. Studies show that even short HIIT sessions can boost your endurance and improve how your cells produce energy. Plus, it helps build those fast-twitch muscle fibers that are key for explosive speed on the bike. It’s a time-saver too; you can get a really solid workout done in less time than a steady, moderate ride.

Here’s a simple way to start incorporating HIIT:

• Warm-up: Spend 5-10 minutes spinning easy to get your muscles ready.
• Intervals: Go as hard as you can for 30 seconds. Really give it everything you’ve got.
• Recovery: Spin easy for 1-2 minutes to catch your breath.
• Repeat: Do this cycle 4-6 times to start. As you get fitter, you can add more intervals or increase the hard-effort duration.
• Cool-down: Finish with 5 minutes of easy spinning.

Don’t be afraid to push your limits during those short bursts. It might feel tough, but that’s where the gains are made. You can do these on a trainer at home or find a safe stretch of road to try them out.

9. Load Up On Lower Body Exercises

To really boost your speed on the bike, you’ve got to build up the muscles that do the heavy lifting – literally. We’re talking about your quads, glutes, hamstrings, and calves. Hitting the gym for some focused lower body strength work is the way to go. Think exercises like squats, deadlifts, lunges, and hip thrusts. These moves directly target the muscles you use every time you pedal, giving you more power to push harder and go faster, especially when you’re tackling hills or just want to keep a strong pace for longer.

When you’re starting out, bodyweight versions of these exercises are great. Once you feel comfortable with your form, start adding some weight. This resistance is what really builds strength and endurance. It’s not just about having strong legs, though. A solid core is also super important for keeping your body stable and efficient on the bike. Without it, you’ll tire out faster than you want to. Exercises that focus on core stability will help you transfer power from your legs to the pedals more effectively.

Here are a few key exercises to consider:

• Squats: Great for quads and glutes.
• Deadlifts: Works your hamstrings, glutes, and lower back.
• Lunges: Targets quads, hamstrings, and glutes, and also helps with balance.
• Hip Thrusts: Excellent for glute strength, which is a major power source for cyclists.

Don’t forget about adding intensity within your strength training too. Try ‘drop sets’ on exercises like leg presses or squats. This means after you finish your last rep, you immediately drop to a lighter weight and do a few more reps. This technique helps fatigue all your muscle fibers, not just the fast-twitch ones, leading to better overall muscle conditioning and more power on the bike.

10. Ride With Others

Riding with other people is a fantastic way to boost your speed, and it’s not just about having someone to chat with. When you ride in a group, you get to experience the benefits of drafting. This means riding closely behind another cyclist, which significantly cuts down on wind resistance. By tucking in behind someone, you can save a surprising amount of energy, sometimes up to 40% of the effort needed to be at the front. This saved energy can then be used to push harder or maintain a higher speed for longer.

It’s also a great motivator. Seeing others push along can inspire you to keep going, even when you start to feel tired. You might find yourself naturally picking up the pace to keep up with the group, which is excellent practice for increasing your overall speed.

Here’s how to get the most out of group rides:

• Share the workload: Take turns at the front of the group. This is where you do the hard work of breaking the wind. After your turn, move to the back of the group to recover.
• Learn safe bunch riding: Riding closely with others takes practice. Pay attention to hand signals and learn how to ride smoothly without sudden movements. This makes the ride safer and more efficient for everyone.
• Find the right group: Look for local cycling clubs or organized rides. Many clubs have different groups for various speeds, so you can find one that matches your current fitness level and gradually move up as you get faster.

Remember, consistent group riding not only makes you faster but also makes cycling more enjoyable and social.

11. Practise Climbs

Climbing hills can feel like a real drag, can’t it? It’s where a lot of riders lose speed and get discouraged. But honestly, if you want to get faster overall, you’ve got to get comfortable with going uphill. It’s not just about brute strength; it’s about technique and smart effort.

Practicing climbs is one of the most direct ways to boost your speed and endurance. Think of it like this: if you can handle a tough climb efficiently, everything else on the flat or downhill will feel that much easier. You’ll build up leg strength, improve your cardiovascular system, and learn how to manage your energy better.

So, how do you actually get better at climbing? It’s all about repetition and trying different approaches. You can start by finding a hill that takes you a few minutes to get up. Ride up it, try to stay seated as much as possible, and focus on keeping a steady pace. Once you reach the top, take a short break, ride back down, and then repeat. Doing this a few times can make a big difference. You’ll start to notice your strength increasing and you won’t need as much recovery time at the top.

Here are a few things to keep in mind when you’re tackling hills:

• Seated Climbing: When you’re sitting, try to shift your weight back a bit in the saddle. This gives you more leverage on the pedals. Keep your upper body stable – try not to rock side to side too much. Use your core muscles to help you stay steady. Also, focus on pedaling in smooth circles, pushing down and then pulling back slightly at the bottom of the stroke. Using your gears wisely here is key; aim for a cadence that feels comfortable but still challenging.
• Standing Climbing: Sometimes, standing up is necessary, especially on steeper sections. When you transition from sitting to standing, give a little burst of acceleration. Keep your chin down a bit and your butt up and back. Bend your elbows; this helps you pull on the handlebars. You can rock the bike slightly side to side, but try to keep your tires moving in a straight line up the hill. Think of it as ‘dancing’ on the pedals – a quick, light cadence.
• Gear Selection: This is huge. Shifting at the right time can make or break a climb. If you shift too early, you might spin out. Shift too late, and the hill might just stop you. As you approach the top of a hill, shifting to an easier gear can help you accelerate over the crest. On moderate hills, try to keep your cadence above 75 revolutions per minute (RPM). This uses your muscles more efficiently and helps you maintain momentum.

Don’t be afraid to experiment with different types of hill sessions. You can do low-cadence climbing in a big gear to build strength, or try short, sharp hill accelerations to improve your leg speed and ability to handle quick bursts of effort. Classic hill intervals, where you ride hard for a few minutes and then recover, are also great for building strength and lactic acid tolerance. Even just riding on hilly terrain regularly, without a specific plan, will help you practice your climbing and descending skills and build confidence.

12. Ride Off-Road

You know, sometimes the best way to get faster on the road is to actually get off it. Riding off-road, like on gravel paths or even some light trails, can really change how you pedal and handle your bike. When you’re on a loose surface, you can’t just stomp on the pedals like you might on pavement, especially going uphill. You have to be smoother, more controlled with your power. This kind of riding really works on your balance and makes you a better bike handler overall.

It’s also a bit like doing intervals without even realizing it. Off-road sections often demand short, punchy efforts to get over obstacles or up short climbs. This kind of varied effort is great for building your fitness, similar to structured interval training. Plus, you’ll be using different muscles than you do on the road, which can lead to more balanced strength. Think about how many top mountain bikers are also really strong on the road; they’ve got that power and handling skill. It’s a good way to mix things up and see real gains. If you’re looking to improve your overall cycling routine, exploring different types of rides can be really beneficial. Explore various cycling workouts can help you find what works best.

13. Massage Your Muscles

After a tough ride, your muscles are probably feeling it. That’s totally normal, but if you want to get back on the bike faster and stronger, taking care of them is key. Massage can really help with that. It’s not just about feeling good, though that’s a nice bonus. When you get a massage, it helps increase blood flow to your muscles. Think of it like opening up the highways for nutrients and oxygen to get where they need to go, and also clearing out all the waste products that build up when you push yourself hard. This process helps reduce that sore, achy feeling you get the day after a big effort, and it can even cut down on inflammation. For serious cyclists, this means less downtime and more time actually riding. If you don’t have a regular masseuse, don’t worry. There are other ways to get similar benefits. You can use a foam roller, which is pretty common these days. Just roll out those tight spots in your legs and anywhere else that feels stiff. Percussion massage guns are also really popular and can work out knots pretty effectively. Even a good pair of compression boots can help flush out your legs after a hard ride. All these methods help loosen up the fascia, which is the connective tissue around your muscles, making them feel less tight and ready for your next outing. It’s all about helping your body recover so you can perform better next time you hit the road or the trails. You can find some great resources on muscle recovery techniques to get you started.

14. Believe In Yourself And Find Support

Getting faster on your bike isn’t just about what your legs can do; your head plays a huge part too. You’ve got to believe you can push harder and go faster, especially when things get tough. That means learning to deal with those moments when your legs are burning and you just want to ease off. It’s about telling yourself you can keep going, maybe even pick up the pace a bit.

Think about your rides. What went well? What didn’t? Learning from both helps build that mental toughness. If you have a bad ride, don’t dwell on it. Figure out what happened and move on. Positive self-talk is a game-changer. Instead of thinking ‘I’m too slow,’ try ‘I’m working on getting faster.’ It sounds simple, but it makes a difference.

Having people around you who get it helps a lot. Whether it’s friends you ride with, a cycling club, or even just family who understand why you’re out training, support makes those hard sessions easier. They can cheer you on when you’re struggling or celebrate with you when you hit a new personal best. It’s good to have that cheering squad, you know?

15. Maintain Your Bike

Keeping your bike in good shape is a simple way to get more speed without really trying. Think about it: a dirty chain has more friction, making it harder to pedal. Cleaning it up and using the right lube can make a noticeable difference. Some folks even go the extra mile with chain waxing, which can save you a few watts if you’ve got the patience for it.

Then there are the brakes. If your brakes are rubbing, or your wheels aren’t spinning true, that’s just drag you don’t need. Worn brake pads also mean you have to brake earlier, which slows you down more than necessary. So, making sure everything is aligned and working smoothly is a big win for efficiency.

Here’s a quick rundown of what to check:

• Chain cleanliness and lubrication: A clean, well-lubed chain spins easier.
• Brake alignment: Ensure brakes aren’t rubbing on the rim or rotor.
• Wheel true: Check that your wheels spin without wobbling.
• Tyre pressure: Keep your tires properly inflated for less rolling resistance.

A well-maintained bike just feels faster and is more reliable. It’s like giving yourself a little boost every time you ride.

Putting It All Together for Speed

So, you’ve got a bunch of ways to get faster on your bike now. It’s not just about pedaling harder, though that helps. Remember to tweak your position, maybe get a bit more aero like a tortoise, and definitely use those gears wisely. Don’t forget the simple stuff, like keeping your tires pumped up right and your bike clean. Even small changes, like wearing tighter clothes or trying out some new tires, can make a difference. Mix in some hard interval sessions, hit those hills, and maybe even try riding with a group for extra motivation. It all adds up. Keep practicing these tips, and you’ll be surprised how much quicker you can go.

Frequently Asked Questions

How can I be more aerodynamic on my bike?

To ride faster, try tucking your elbows in and lowering your body slightly. This makes you more like a tortoise, cutting through the wind better than sitting up straight. Even small changes in your position can make a big difference in how fast you go.

Why is tire pressure important for speed?

Making sure your tires have the right amount of air is super important. If they have too little air, it’s harder to pedal and you might get a flat. If they have too much air, you might bounce around too much on bumpy roads. Finding the sweet spot helps you roll faster and smoother.

How do gears affect my cycling speed?

Using your gears smartly helps you save energy and go faster. Avoid using gears that make you pedal too fast (spinning) or too slow (grinding) on hills. Shifting to the right gear for the terrain means you’re always pedaling at a good speed.

Can changing my tires make me faster?

Good quality tires can make you faster and more comfortable. Some cheaper tires don’t roll as well. Switching to faster tires is a good upgrade. Also, using tires designed for the type of riding you do (like dry roads vs. muddy trails) can help you go faster.

Does wearing Lycra make a difference?

Wearing tight-fitting cycling clothes, like Lycra, helps a lot. Baggy clothes catch the wind like a sail and slow you down. Tight clothes fit snugly, reducing wind resistance and helping you ride faster. Even special socks or shoe covers can help a little!

How does bike maintenance affect my speed?

Yes, keeping your bike in good shape is key! A clean chain with the right lube makes it easier to pedal. If your brakes are rubbing or your wheels aren’t straight, it slows you down. Regularly cleaning and fixing your bike gives you a speed boost for free.