Bike

 

  • Biking is all about leg strength.  If you need more speed, make your legs stronger.  Concentrate on quads, making sure to balance that with hamstring strength so you’re not imbalanced.

 

  • Many pro riders ride with a fast cadence, around 100 RPM.  If you’ve got a cadence meter, use it!  Riding at a higher cadence allows you to use your endurance muscles (the slow twitch fibers) instead of your sprint muscles (the fast twitch fibers).  Your sprint muscles won’t last very long!

 

  • Use aerobars.  The less wind resistance you have, the faster you can go for the same amount of strength.

 

  • Bike position.  Ideally you want to be positioned on your bike in such a way that the combination of aerodynamics and comfort is maximized.