How to Increase Your Average Cycling Speed, part 1

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#cycling #roadbike #fitness

[@Khaled_Alshebel]

Thank you, Coach.

[@CyclingOffToSomewhereIDK]

My core is my biggest challenge, this will help a lot. The Army (US Army) calls this the "front leaning rest". Boy, was that fun 30 years ago. In boot camp it's used as a punishment, sort of. Airborne school too. It should come back to me. Thanks for the great vid, coach :-)

[@BulletproofCycling]

Thanks for sharing - you’ll get it back 👍👍👍👍

[@LittleOiseau]

Great stuff 🤟

[@adriantan205]

Happy New Year Coach Scott and another excellent video. Will definitely put them to work.

[@BulletproofCycling]

Happy New Year Adrian 👍

[@marklunham5426]

Great videos, so glad i stumbled across the channel. Keep up the great content.

[@BulletproofCycling]

Thanks Mark

[@L333ENG]

Great stuff. Just stumbled across this channel. It’s exactly what I’ve been looking for

[@BulletproofCycling]

Thanks Lee. Just really getting going on KZbin. Lots more to share. 👍👍👍

[@11356p]

Thank you for these gems!!!!

[@BulletproofCycling]

❤️🚀🚀🚀👍

[@jtgrandtour4115]

Thank you very much for your advices. Joseph

[@BulletproofCycling]

👍👍👍

[@andrewline5340]

Great information and tips as always coach 👍 thank you 😀

[@BulletproofCycling]

Thank you Andrew 👍

[@joansheppard9611]

Excellent. Looking forward to more of these body position workouts.

[@BulletproofCycling]

Thanks John 👍👍

[@suadmahmutovic6542]

Thank you Coach ☺️

[@BulletproofCycling]

My pleasure

[@jodaefauser2911]

Great video with valuable info-love and appreciation from Germany 🇩🇪 - danke 👏👏🙏🙏

[@BulletproofCycling]

👍👍👍

[@thatguy9051]

Very helpful coach, thank you,.

[@BulletproofCycling]

My pleasure

[@briancarter6642]

Great video! Thank you....

[@BulletproofCycling]

Glad you liked it!

[@waynesmith4589]

I can confirm these do work , I incorporated these into my training following my period with you last year , sadly I’ve been caught by the Covid so I’m out of action for a few weeks , keep up the good work Scott .

[@BulletproofCycling]

Take care Wayne and get well soon buddy

[@carlospwk]

Get better :)

[@filacaamspeter8810]

Thanks for the demos, cadence and plank. Frankly, this is the first time I've seen the plank exercise with one hand, and/or both hands on the roller. I'm going to try this out!

[@BulletproofCycling]

Thanks - more to come 👍👍👍

[@justinf1343]

Get yourself an ab roller

[@jameslopez958]

Thanks for sharing this information Brother ❤️✌️😁 Tucson Arizona Desert 🏜️.

[@BulletproofCycling]

My pleasure James 👍

[@SpeedBoosted136]

With the cadence continuous and smooth changes and not-rocking body - it makes magic. Today felt it perfectly in a 100k ride in the pelotone, where you adjust wattage via same gear and not falling under 90 rpm. Especially after 1-2 hours this round-shaped leg movements start to feel like a very balanced engine and not legs :)

[@BulletproofCycling]

Awesome Alex. I have your email as well with more messages to send you 👍👍👍

[@SpeedBoosted136]

@@BulletproofCycling thanks! First issue looks that i've found a workaround: polarized with 80% at ~140bpm. Feel much fresher and do many hours weekly

[@dave136]

Your my go to channel now Scott..such invaluable advice..many thanks..keep up the good work🚴🏼👊🏻

[@BulletproofCycling]

Thank you very much Dave

[@martinpanameno5664]

Thanks coach 👍✅

[@BulletproofCycling]

👍👍

[@JonLeonardF10]

This is great 👍! Should do podcast with Shoody of cycling tips. Battle of Accents and knowledge n the bike 🚴. Without Closed captions. Again great info coach thanks

[@BulletproofCycling]

Haha I’ll check him out 👍

[@daronheggie7780]

Nice Work!

[@BulletproofCycling]

Thanks 🙏

[@ianthorne2267]

Awsome coach

[@BulletproofCycling]

Thanks Ian

[@jonmacdiarmid3671]

Thx.

[@BulletproofCycling]

❤️👍

[@andrewwhite1065]

Agree to a point that you are limited by your DNA, but there are methods as you've pointed out, to improve beyond maybe what we all think is possible. I take a very broad and holistic approach, which includes static and some rather awkward contortional stretching. I'm always looking for activities that improve mind/body connectivity & reactivity, right down to the toes. Speed improvement on the bike....a fixed wheel and the right gear ratio might help. But spinning out in a high gear at 50-60kph behind a motorcycle (with roller) in -5°C temperatures at dawn as part of a team/or solo with multiple 15 minute intervals, really does it for me in terms of motivation high performance/speed.

[@BulletproofCycling]

Love it 👍👍👍

[@taope4954]

From morocco that's helpful

[@BulletproofCycling]

👍👍👍

[@MHMvanOs-qt9cc]

Thanks for the video and cadence help. In a training of 70km how often or how much per hour is this speed up cadence in the training a good plan? Thanks for your help

[@BulletproofCycling]

My pleasure 🙏🙏🙏

[@MHMvanOs-qt9cc]

@@BulletproofCycling could you give me an indication how man times in an houd you have to spead up your cadence? Is that every 10 minutes or every half an hour? I really have no idea and really want to learn it from you. Thanks again

[@BulletproofCycling]

@@MHMvanOs-qt9cc I would keep the first phase of these drills to every 2-3 mins if doing a 30 - 40 min workout. You can do them then as part of a warm up etc. keep the gearing steady and fairly easy. I’ll share more drills next week plus I’ll add some into live workouts 👍👍👍

[@Barrygee]

Hey coach, I’m about to start the last week of the 12 week base training plan, can you recommend another of your plans to follow the base training?

[@BulletproofCycling]

I will email you Michael 👍

[@Barrygee]

@@BulletproofCycling thanks coach, I love having structure to my weeks…I’m interested to see what else you have

[@gheorghefalcaru]

WHAT A FORMIDABLE BODY CONDITION YOU HAVE!

[@timcanter6425]

The wife said; dang he’s done the Stevie Wonder head before but it’s still funny!

[@BulletproofCycling]

Haha sorry Tim

[@poalotesta7743]

Hello Sir, so I'm a 63 year old trying to increase my speed, can the equivalent of the foam roller exercises be done with a TRX setup. Ot looks like the balancing in the plank and the one hand movement could be done with your hands in the foot straps. Do you reccomend and know of any cycling related TRX routines? Cheers.

[@BulletproofCycling]

I will look into this as I am sure it can be done ✅

[@poalotesta7743]

@@BulletproofCycling Thank you

[@soccerstar204]

When you start are you in a hard gear or easy gear?

[@BulletproofCycling]

Usually in the middle then push it. However it changes as you get more warm and activated 👍

[@andreweu3276]

Hi coach does this workout applicable to triathlon bike?

[@BulletproofCycling]

It can assist on any bike. On your Tri bike it’s easier on a trainer but not essential 👍

[@andreweu3276]

@@BulletproofCycling noted with thanks

[@gheorghefalcaru]

....OR PUT A MOTOR IN TO THAT ORBEA....HAHHA!

[@chrisgriffin7156]

I thought the best way to improve average speed is to run stop signs and stop lights!

[@BulletproofCycling]

😂😂😂 dangerous but would work 😂

[@RH_01779]

Of course you don’t drink gin. Lagavulin neat for you

[@davidburgess741]

Ride fixed and you will develop cadence. 30mph in a 72 inch gear is something like 140 cadence downhill. Average speed: Even riding fixed, clip ons have their place. When faced with a ridiculous headwind going downhill horsepower is not the priority. Those arms are high drag cylinders in the drops. Comfort over the distance matters. People not in their prime sometimes want to go faster. Do what you can to reduce drag. Control speed with body position and drag if cadence gets above 140. Don't get too concerned if cadence drops to 40 uphill. Stand and set goal to just make the summit. Remember the average speed of a male on Strava is just 12.7 mph. That's pitiful. Work on your fitness if you're average, then resubscribe to Strava! Don't waste your time and money if there's no team car behind you. buck up!

[@BulletproofCycling]

I often get riders to experiment with single gear. I also set up Wattbike to do sessions in single gear. Thanks 🙏