As three-time Tour winner Greg LeMond famously said: “Cycling never gets easier, you just get faster.” Of course, that’s only partly true: the more you ride the fitter you become, so it does get easier. But if you want to push it, to keep beating your personal best, whether you’re road cycling, mountain biking or just streamlining your ride to work, there are lots of ways to forgo easy and find a faster you.
First, you need to be clear about what your goal is. Do you want to compete in a 100-mile sportive, conquer Mount Vetoux, tear down the hairpins and steep descents of the Lake District’s Nan Bield Pass or just knock five minutes off your commute? A specific target is much easier to hit, so set a definite, measurable medium-term goal and work back from there.
Enter an event
This will give you a clearly defined goal and a fixed date to achieve it by. Proudly tell everyone you’re doing it, so it’s harder to back out. British Cycling’s website has details of hundreds of on- and off-road rides you can enter, including Breeze rides specifically for women.
Get the right bike
You don’t want something that just “does the job”. Buy a bike to live up to, one that’s better than you need, and then aim to outperform it. Above all, ensure you get measured so your bike fits correctly and matches your riding goals. If you’re aiming for glory on the tarmac – club runs, sportives – try a lightweight race machine like the Boardman Road Pro Carbon SLR.
If shredding single-track is more your thing, invest in a tough off-roader like the Boardman Mountain Bike Pro full suspension. For a faster commute, upgrade to a well-equipped all-rounder like the Boardman Hybrid Bike Pro. Female-specific frames can make performance riding a whole lot more comfortable for women, so it’s worth trying something like the Boardman Road Sport Women’s Bike – one of a range of “Female Informed” Boardman bikes that offer modified frame geometry, a women’s saddle, narrower bars and a shorter stem to enhance performance.
Make time to ride
Sounds simple, but it’s often the biggest challenge when upping your mileage. The best way to build training into your timetable without sacrificing other stuff is to make the most of your commute. If you currently drive, ditch the car and ride instead. Too far? Drive halfway, ride from there. Find a way. No excuses. Then plan a variety of routes: a beeline for running-late efficiency; a scenic route for maximum mileage when you’re not in a hurry; another option with an unnecessary hill half way. If cycle commuting really isn’t an option, learn to love the sunrise, or try slipping out at dusk once you’ve had some time to depressurise after work. Be organised: get bossy with your diary and plan your rides for the week ahead.
Be social
Riding with others is more fun, helps with motivation and can help you push yourself that bit harder, especially if you ride with someone faster than you. Recruit a riding buddy, try a cycling club or join your local branch of CTC, the national cycling charity. Check British Cycling’s website for useful links.
Eat smart
More miles means you’ll need more fuel. It’s great knowing every brownie’s been earned, but you’ll perform better if you eat the right things. For long rides you’ll need extra carbs for energy and protein for muscle recovery. A balanced meal the night before, plus porridge or an omelette for breakfast and a healthy mix of bananas, flapjacks and peanut butter sarnies spaced out into micro-meals en route will do the trick. Add carbohydrate tabs to your water and sip it every 20 minutes. Post ride, make time to refuel with plenty of protein and carbs. Not cake. You might also want to check out a cookbook such as the Velochef book if you want to up your cycling-specific nutrition knowledge.
Get out of the saddle
Build in some off-bike training: stretching, strength work and core exercises will help you maintain a good riding position and keep your upper body still, so it provides a solid foundation for your legs to work against. Slouching in the saddle leads to back and shoulder pain, so focus on posture and find time for simple stretches mid-ride, plus a full body stretch when you get home. Many cyclists are also switching on to yoga and Pilates as a great way to strengthen their core.
Get an app
There are dozens of apps promising to turn your phone into a personal trainer. The most popular – with good reason - is Strava, which tracks your rides and lets you race specific route segments against other riders, or just keep whittling away at your own PB. You can set yourself challenges and join virtual clubs for extra motivation. Be warned: Strava is addictive and can transform your daily commute into a nail-biting race against the clock – so don’t get carried away. Endomondo is a functional Windows phones alternative. Whatever you choose, try not to fixate on screens and stats – better to enjoy the view.
Lastly, mix it up: a bit of road, a bit of trail, maybe some cyclocross. Switching disciplines helps keep things fresh, develops transferable technique and broadens your cycling skillset – and it’s a great excuse to treat yourself to another bike.
.jpg?w=600)
