How to Sustain High Cycling Speeds and Enter CRIT Races (Avg. Speed 19.4 mph)
Sustaining High Speeds:
- Improve pedal efficiency: Focus on smooth, circular pedaling to minimize energy loss.
- Increase power output: Engage in interval training, squats, and deadlifts to build leg strength.
- Optimize bike setup: Ensure proper bike fit, tire pressure, and gearing for your speed and terrain.
Entering CRIT Races:
- Meet fitness requirements: Aim to average at least 22 mph in training for extended periods.
- Train in race-specific conditions: Practice riding in a pack, drafting, and navigating tight corners.
- Join a cycling team: Gain access to structured training programs, coaching, and race experience.
Additional Tips:
- Hydrate well: Drink 2-3 bottles of water per hour during training and races.
- Fuel properly: Consume carbohydrate-rich snacks and meals before, during, and after workouts.
- Rest and recover: Allow sufficient time for rest and muscle recovery to prevent burnout.
FAQ:
- How can I improve my pedal efficiency? Practice drills such as single-leg pedaling and high-cadence sprints.
- What is interval training? Alternating periods of high-intensity exercise with rest or low-intensity periods.
- How often should I train? Aim for 4-6 days of structured training per week.
- What is drafting? Riding closely behind another cyclist to reduce wind resistance.
- What are CRIT races? Fast-paced, lap-based races on short, closed circuits.
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- Wahoo KICKR Smart Trainer
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- Giro Synthe MIPS Helmet
- Veloflex Corsa TLR Road Tire
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