Pedal faster
The perfect cadence (pedalling frequency) is 100 revolutions a minute (rpm), says Chris Boardman, triple world champion and Olympic gold medallist. “This feels uncomfortable at first, but persevere because it means less muscle damage and greater powers of acceleration. Lance Armstrong was the man who bought cadence up to that number – in fact, his was about 120.”
Restrain yourself
“The best way to attack a climb is not to attack it,” Boardman says. “If you overcook it on the flat, you can freewheel to recover, but there’s no stopping on a hill, so take it steady.”
Go aero
Never underestimate the impact of riding in an aerodynamic position. “Cutting through air resistance is 90% of the effort,” Boardman says, “so an aero position makes a huge difference to speed. The only way to master it is to ride in it, back flat and silhouette as small as possible. Your leg muscles work hard at a severe angle, so it will feel difficult to start with.”
Find some friends
Cycling in a pack reduces energy expenditure by up to 39%, so you can go farther and faster if you ride with friends.
Keep your upper body still
Top cyclists barely move theirs. “This takes commitment because you’ll lose power at first,” Boardman says. “Strengthen your body with intervals of going as fast as possible for five seconds in a big gear and low cadence (40rpm), then 25 seconds’ recovery. Aim for two blocks of 10 minutes.”
Buy sensibly
“Many bikes are marketed on frame weight, but don’t get taken in -100g here or there makes zero difference,” Boardman says. “It’s the frame stiffness that counts.”
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