Have you ever Googled “How to ride my bike faster”? If you have, this one’s for you. If you were to raise your FTP by 10 Watts it might take you between 8 and 12 weeks depending on your level of experience and the quality of your training – but you can get 10 Watts faster overnight by paying more attention to your aerodynamics!

This blog is not one that’s about to tell you to simply spend £300 on uber chainwax or £1500 on a new front wheel but how you can train yourself to ride faster, not harder. This is our top 3 sessions on how to get faster at cycling, without getting fitter.

Top 3 sessions to ride faster, not harder

Session 1, the v:P maximiser

The aim of this session is to ride as fast as possible for as low an average power as you can. The goal is to maximise the ratio of v (velocity) to P (power). If you’re feeling extra fancy, you can “normalise” your score on this session by using the wImpact. In order to execute this session you take the following three steps…

1. Pick a route with as few interruptions as you can reasonably find. In order to compare sessions and show improvement, you’ll need to repeat the session on the same route.
   
2. Ride the route as fast as you possibly can, while going at a fixed average power (or choose an average speed target and try and ride as easily as possible).
   
3. Analyse your ride in myWindsock, divide the ratio of your speed to power by the wImpact score and rank your rides. Hopefully you’ll see yourself improving over time.

You can improve your speed by playing around with where you use your power, holding experimental aerodynanmic positions while you ride or try out new kit!

Session 2, the Threshold Barber Chair

Maybe it’s just me, but I find getting a haircut extremely awkward as I’m forced to stare at myself in a mirror for half an hour. That’s why I called this session the threshold barber chair – as it requires doing threshold efforts with a mirror. The aim here is to prevent lazy position slipping throughout your TT.

1. Plan to do your threshold session on the turbo and set up a mirror in front of the turbo.
   
2. Do your intervals in the aero position (or holding an aero tuck if you’re on a road bike).
   
3. Aim to keep yourself as small as possible throughout the efforts, using the mirror as a guide.

If you’re feeling extra committed, you can do this session indoors with your TT helmet on to optimise helmet and back interaction – but please keep in mind this could boil your head.

The yoga matt

This session isn’t really a session, more of a reminder. You’ll be able to hold your aero position more easily if you’re stronger. The main thing to do is, when you’re riding around in your most aerodynamic position – pay careful attention to what fatigues, aches and hurts. These are the areas you can focus on in the gym. It could be anything from hamstring flexibility to tricep strength and what to focus on will depend on your body and your position.

Getting faster and getting stronger are not the same thing. You measure your strength with your power meter but the most effective (and probably the most cost efficient) way to measure your ability to go fast is with a myWindsock subscription.