Speed is a collection of small things
There is no single secret to riding faster. Speed comes from a handful of ordinary factors that add up: how you sit, how you pedal, how your bike is set up, and how consistently you ride. The five ideas below are general and realistic. They do not promise particular gains, and how much any of them helps will depend on you, your bike and the conditions.
Riding faster also carries more risk, since you cover ground quickly and take longer to stop. Keep a helmet on, brake early, and save any extra effort for places where it is safe, such as quiet roads or paths, and not crowded shared paths.
1. Improve your riding position
On a bike, most of the force that slows you down is air resistance, and your own body is the largest part of it. A more compact, relaxed position generally reduces drag a little. That can mean bending the elbows, lowering the chest slightly, and keeping the head up enough to see the road. It does not mean forcing an extreme stretch that hurts your back or neck.
Comfort and speed are linked, because a position you can hold for an hour beats a position you abandon after ten minutes. Basic bike fit matters here, and a neutral riding position is a good starting point. If something feels wrong, a professional bike fit can help. The effects of air resistance are explored in more detail in our article on cycling aerodynamics.
2. Find a cadence that suits you
Cadence is how quickly your legs turn the pedals. A very slow, heavy rhythm tends to tire the muscles quickly, while an extremely quick rhythm can feel bouncy and waste energy. Most riders find a comfortable, steady middle ground and use their gears to stay there as the terrain changes. Understanding pedalling cadence helps you pick gears more sensibly.
A simple practice is to ride a flat stretch and experiment with slightly easier gears and slightly faster legs, noticing what feels smooth. There is no perfect number for everyone, and it varies by rider and bike. Shifting early before a hill, rather than struggling in the wrong gear, saves energy and helps you keep momentum.
3. Pedal smoothly
Many riders only push down on the pedal. Smooth pedalling tries to keep the force more even around the stroke, so you do not surge and fade with each revolution. Think of a rounded, relaxed motion rather than stamping. Keep your ankles loose, your hips steady and your upper body quiet.
One drill is to ride at an easy pace and concentrate on the feeling of the pedals turning in circles. It may feel odd at first. Our guide to a smooth pedal stroke goes through the idea in more detail. Smoothness does not need clipless pedals or special shoes, though some riders prefer them; if you do try them, set them up carefully and learn to unclip in a safe place first.
4. Look after your bike and tyres
A neglected bike is a slow bike. A dry, dirty chain wastes energy, brakes that rub slow you down, and soft tyres feel heavy. Simple upkeep helps:
- Clean and lubricate the chain, following the manufacturer’s advice.
- Check that wheels spin freely and brakes are not dragging.
- Keep tyres inflated in the range printed on the sidewall, checking regularly because they lose air over time.
- Look over tyres for cuts and wear, and replace them when needed.
Tyre choice also affects how fast a bike feels, since different tyres roll differently and grip differently. Drag and rolling resistance are the two main forces that slow you down on flat ground, and the details of tyre tread and grip are worth reading about. For repairs or adjustments you are not sure about, ask a bike shop.
5. Train steadily and sensibly
Over weeks and months, regular riding builds fitness, and fitness makes you faster. You do not need extreme sessions. Many riders do well with a mix of easy rides, longer rides and the occasional ride with some harder efforts, with plenty of rest. Rest matters, because fitness develops during recovery.
Increase your ride length or intensity gradually, and stop if you feel unwell. If you have a health condition, are returning after illness, or are new to exercise, speak to a doctor before adding harder efforts. Results vary between people, and nobody can promise how much faster you will get.
Riding with others can help too. Group riding and learning paceline riding teach you to draft safely, but practise with experienced riders and follow their guidance.
Things that help less than you think
New equipment is tempting, but expensive upgrades often make smaller differences than regular riding, a good position and a well-maintained bike. Be wary of products that promise dramatic gains. Speed myths are common, and a clear picture of what really changes speed is easier with knowledge of the physics behind it, such as the ideas in our article on speed versus effort.
Measuring your progress
If you want to see change, compare similar rides over time in similar conditions, because wind, temperature and tiredness all affect results. A bike computer or a phone app can help, though a single slow ride is not a failure. Aim to enjoy getting a bit quicker rather than chasing numbers, and keep your riding safe.