achieve and actually is something which we all

packaging either by working harder or taking our equipment for improving our

technique or actually only about put together

yeah whichever way you go about it should be a tip you in this video so

here are top 10 ways to improve your average speed one of which actually

includes making sure your entire ride is downhill a bit like this one

one of the best ways to improve your average speed is to lose a bit of weight

especially if you live in a particularly hilly area so i'll give you one very

quick example if an 80 kilograms rider managed to shed five kilograms of that

way they will save 17 seconds on 1 kilometer climb at 8% when

riding at it at 250 watts both times

so over the course of a three-hour ride you've got 15 kilometers

of climbing at that gradient you're going to save yourself

well over four minutes. Wow now on the other hand if you've got plenty of money

you can save plenty of weight from your bike as well as the wallet making quite

a lot of difference

whilst aerodynamics won't save you much on the climbs it will save you a huge

amount on flat and downhill sections and quite often you won't need to change

anything at all on the bike

yeah so researchers show that simply bend your elbows about 90 degrees like

this sort of your back is nice and flat with your head slightly lower now the

wind give you a 14% power-saving vs the most standard position, up right like this

so think about your position all the time when you're out riding on the bike

if you're not used to this position let's practice it a short period of time

Likewise, you can also invest in a more aerodynamic bike. Manufacturers are working

on pretty much everything to make sure it goes through the air a little bit

faster from the bars through the forks to the frame and to the seatpost even your

helmet as well

all added up that can make a huge difference, and similarly you can change

baggy clothing for something a bit more figure-hugging little bit like what's

going on now and that will see you sail through the air all the more efficiently

Raising your ftp should be at the forefront of your mind if you want to go

faster and by definition it means the maximum power you can sustain for around

1hour in duration and by increasing the ftp it means you're gonna pretty

much be able to write faster

everywhere you go yeah we've got a number of videos here on GCN and which

should help you in this regard and you'll be able to find links to those in

the description below this one

Our next suggestion is no doubt going to be extremely controversial but there's

also no doubt that mounting some aero bars on your standard robotic will

enable you to ride faster and have a higher average speed

they are all map the difference between winning and losing the Tour de France to

greg lemond back in nineteen eighty nine

they certainly were because they allow you to comfortably lower your torso was

bringing your shoulders and forearms in line with your body and keeping them out

of the wind leading to significant improvements in speed for the same power

with the least thought about components when it comes to going fast is rolling

resistance

now there's actually a lot of different between certain tires and the way they

roll at different speed.

Yeah! Now believe it or not this is a subject which we are yet to cover here

on GCN we will be doing so at some point in the future but with some quick

research online and you'll soon find very interesting results which is a bear

in mind next time you're purchasing some ties

Another little thought about component in terms of speed on a bike is momentum

so let's take another example if you've got a 120 corners in

total on your ride and your 1/2 slower around each one and you're

going to lose a minute which is a significant amount but it's not just

that it's also the fat if you go slow around the corner

you're going to have less speed on the exit therefore less momentum and that

too will add up to significant amount of time

Air resistance plays a huge part in determining our speed,

when out to the ride.

Hence our earlier recommendations to get more arrow

we could also try getting out with the wind.

Yeah, so sheltering behind another rider

will save you around about 30% in terms of power and that

number goes even higher if you're riding along in a large group so doing at a

small group and sharing the workload on the front with the other people in that

group see your average speed saw exactly the same effort

I'm just gonna stay here a bit longer about it

Taking wind into account is also really, really worthwhile

especially if you live there mix of exposed roads and sheltered roads like

these

now that's the case always ride in the sheltered Road when there's a blockhead

wind and then when there's a nice tail-wind use the expose road. :D

Or, suggestion number 11

get yourself an A bike. Nah joking, who do that now and then suggestion

No.12 learn track stand with 15 minutes clipping back into the pedals of

the reduction

that's not very nice anyway if some of these tips of work for you

make sure to leave your comments down below yeah and after you have done that

click it just up there to see (Matt) inside doing proper science and

determine the effect of extra weight on your climbing and down there for our

tips on how to write into a headwind and it just in this little box if you click

in there you can subscribe for FREE to GCN and don't forget to like and share

our videos as well its loans it wasn't necessary but it's probably been in a

little bit right

the long day