Beginners: How to quickly gain 2 km/h

Increasing your average speed by 2 km/h may seem ambitious when you're new to cycling, but it's a realistic goal with the right methods. Whether you're riding for fun or taking on your first personal challenges, this speed gain can make your rides more rewarding. You don't need to be a pro or invest a fortune: by combining technical adjustments, a little practice, and a few smart choices, you can get there quickly. Here are five key areas for boosting your speed: strengthening your physical condition, optimizing your position, improving your pedaling technique, and adopting a good strategy on the routeLet's go into detail!

By Guillaume Judas – Photos: depositphotos.com / alphaspirit(Federico Caputo)

1. Build up your fitness gradually

Speed ​​depends primarily on your engine: your legs and your endurance. There's no question of becoming a top athlete and training like a pro, but a few targeted exercises can quickly boost your physical condition, especially if you're a beginner and don't know how to go about it.

• Regular outings : Ride 2 to 3 times a week, even for 30-45 minutes. Regularity improves your cardiovascular endurance, which is essential for maintaining higher speeds. The frequency of your training is the key to rapid and lasting progress.
• Add accelerations : On a ride, do 5 intervals of 1 minute where you pedal faster (80-90% of your maximum effort), followed by 2 minutes of easy riding. This strengthens your muscles and your entire cardiovascular system, while accustoming your body to higher speeds.
• Work off the bike : simple exercises like squats (3 sets of 15 repetitions) or chair squats (hold for 30 seconds, 3 times) strengthen your thighs and glutes, essential for pedaling harder.

In one month, these efforts can increase your power by 5-10%, or about 1 to 2 km/h on your average.

2. Optimize your position to reduce air resistance

When you're cycling, especially above 15 to 20 km/h, wind resistance becomes your main opponentAbout 80% of your effort goes toward fighting this invisible obstacle. By adopting a more aerodynamic posture, you can save energy and gain speed without pedaling harder.

• Lower your bust : if you have a bike route, bend your elbows slightly and lean forward to bring your torso closer to the handlebars. The less surface area you offer to the wind, the better.
• Saddle height : An improperly adjusted saddle limits your leg power. To check: While seated on the bike, place one heel on the pedal in the low position (6 o'clock). Your leg should be almost straight, with a slight bend in the knee. If it's too bent, raise the saddle. This maximizes the efficiency of each pedal stroke.
• Hand position : on a handlebar of route, hold the hoods (the brake levers) or lower your hands to the bottom of the handlebars for a more compact posture. This position may feel uncomfortable at first, so go there in stages, for example, forcing yourself to hold it for sessions of 5 to 10 minutes, interspersed with periods of relaxation.
• Take care of your outfit : loose clothing provides more wind resistance and therefore slows you down, while well-fitting clothing limits aerodynamic disturbances to promote speed gains.

With these adjustments, you could gain 0,5 to 1 km/h immediately.

3. Improve your pedaling technique

Efficient pedaling isn't just about pushing hard. A smooth, steady technique can increase your average speed without exhausting you. Here's how:

• Adopt a constant cadence : aim for 70 to 90 revolutions per minute (rpm). Count your revolutions over 15 seconds (17-22 pedal strokes) to get used to it, or better yet, use a pedaling cadence sensor. A cadence that is too low (pedaling hard) tires you quickly; too high, and you lose control. Find your rhythm.
• Pedal round : rather than just pressing down, imagine that you are forming a circle with your feet. Push forward at the top of the movement (12 o'clock), pull back slightly at the bottom (6 o'clock). To raise the pedal, think about pulling with the top of your foot, which of course means riding with clipless pedals. This spreads the effort over the entire pedaling cycle. The one-legged exercise can help you quickly optimize your technique. Pedal with one leg alternately.
• Avoid “jumping” on the saddle : If you bounce, it's because you're pushing too hard or your cadence is inappropriate. Stay stable to transmit all your energy to the pedals.

With an optimized cadence, you could gain up to 1 km/h on long runs, while saving your strength.

4. Choose equipment that suits your needs

You don't need a high-end bike to improve, but a few hardware adjustments can make the difference. Here are the essential points for a beginner:

• Suitable tires : tires that are too wide or poorly inflated increase rolling resistance. For the route, choose tires between 25 and 28 mm, inflated to the recommended pressure (indicated on the sidewall, often around 5 to 6 bars depending on your weight). Check the pressure before each ride: an under-inflated tire can cost you 0,5 km/h.
• Basic maintenance : A dirty or poorly lubricated chain slows down your efforts. Clean it with a rag and apply a suitable lubricant (dry for dry conditions, wet for wet conditions) every 2-3 rides. A smooth drivetrain improves your efficiency.
• Clipless pedals : Clipless pedals with suitable shoes increase the power transmitted by allowing you to pull on the pedals.

A well-maintained bike and optimized tires can bring you closer to your goal without additional physical effort.

5. Adopt a strategy on the route

the way you ride affects your average speed. A few tips can transform your outings:

• Enjoy the wind : If possible, plan your routes with the wind at your back on the way back, when you are more tired. Avoid fighting a headwind unnecessarily by lowering your position.
• Ride in a group : If you have cycling friends, position yourself behind them to benefit from drafting. This reduces the effort by 20-30%, ideal for maintaining a higher speed.
• Anticipate stops : Each stop (red light, intersection) lowers your average. Restart gradually after a stop to avoid exhausting yourself, and try routes with fewer interruptions.

By combining these strategies, you can save energy and stabilize a higher speed throughout your ride.

How long to see results?

With these adjustments, the first gains can appear as soon as your next outings. For example: a better position (0,5 km/h), properly inflated tires (0,5 km/h), a consistent cadence (0,5-1 km/h), and a smoother acceleration (0,5 km/h) add up quickly. In 2-3 weeks, with a little practice and consistency, 2 km/h will be within reach.

Conclusion: Small changes, big results

Gaining 2 km/h in average speed does not require revolutionizing your practice, but rather refining details.. Start with what's easiest for you – adjusting your saddle, inflating your tires, testSet a cadence – and gradually add the other tips. Enjoy watching your progress on your computer or an app like Strava. With patience and these tips, you'll ride faster, further, and most importantly, with more satisfaction.

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