How can i get my speed up???

[KnottedYet]

When i went riding with a experienced rider he told me. The more spin you have the better (stay in low gears). Is thre any truth to this??

Totally depends on your physiology.

Some people's bodies are more efficient at higher rpm, some people's aren't.

Generally, whatever rpm you feel good at is where you are efficient, and you change speed by changing gears. The range of gears lets your body pedal at its happy rpm regardless of the speed of the bicycle.

To go faster, you get into a higher gear.

Caveat on the rpm: in general, to be good to your knees, you probably want your rpm to be 60 or higher.

[XMcShiftersonX]

Also, when you're training in the fall and winter, work on doing intervals - so riding at a comfortable pace for a certain amount of time, and then spending a short amount of time sprinting, and go back and forth for your entire work out. There's videos like "spinervals" that you can use while on your trainer when inside, and then you can apply those same principles when you get outside.