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If you don’t want to plug in when on the road, you can do so when cycling indoors – and reap the benefits with a few structured training sessions.

You might consider this cheating but riding with other people will increase your average speed in several ways.

Two main things stop people riding in the drops — not being able to reach the brakes and not feeling comfortable.

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It can reduce our perception of effort by as much as 10 per cent.” You’ll be pedalling harder without even noticing.

Using music that has a beat similar to an optimal cycling cadence will help you to pedal faster if you can match your cadence to the rhythm.

Check the side-wall of your tyre for the recommended pressure. Braking slows you down and requires you to pedal harder to accelerate back up to speed. This occurs when you are rolling along a fast road or downhill and you start to go a little bit quicker than you are used to.

Invest in a track pump so that you can easily get the pressure you need, a mini-pump is best kept only for emergencies out on the road. Unnecessary braking is a waste of energy and momentum. How to use your brakes properly Braking to get your speed down to a level you feel comfortable with is fine but take a good look around first, if the road surface is good, clear of obstructions and relatively straight there is no reason to slow down so let the bike roll and enjoy some free speed.

Firstly if you take it in turns to ride in front and share the work of cutting through the wind you will travel faster as a group than on your own.

Riding with others will also encourage you to lift your effort level, trying to keep up with someone a bit faster than you will help increase your average not just on that ride but help build your fitness for future rides. You should check your tyre pressure before every ride as changes in temperature and slight seeping of air can mean that they go soft without necessarily being punctured.

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Chances are not that much but getting down lower improves your bike handling, reduces your aerodynamic drag and will help you corner and descend with confidence.


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