Getting Faster-How to Train?

[surgtech1956]

I am really slow, averaging 11-12mph. How do you improve on speed? More miles, riding hard all the time, hills? Thank You

[KnottedYet]

By riding faster?

Really, I got faster just by making myself ride about a mile an hour faster all the time.

Shift up a gear, wollop on the pedals until you are spinning back up at your preferred cadence, and keep going.

Up hills. On flats. Downhills.

There's nothing wrong with 11-12 mph, by the way.

[Owlie]

I love it.

[bluebug32]

Ride with a group that's faster than you. Try to hang on.

[Owlie]

That works for some people. If you find it demoralizing to keep getting dropped all the time, perhaps intervals? Even if it's nothing exactly organized, Knot's technique works (for me, at least). I'd try keeping a pace 1-2 mph faster than I normally would, and I gradually got a bit faster.

[surgtech1956]

I have gotten a little faster, my average 11.7mph compared to 10.5mph, for 10 miles. Its flat here, I've been doing intervals for about 30 mins. Its working for me, wish I had some hills.

[schwartzdeborah]

I am really slow, averaging 11-12mph. How do you improve on speed? More miles, riding hard all the time, hills? Thank You

go for slopes and increase the speed every interval. do not immediately increase it cause itll only make your body more susceptible to get tired right away.