I find the best way to increase my speed is to go downhill and turn off the computer for uphills....

Wary I may well be teaching my grandmother to suck eggs, I recently developed a pain in my right knee that sounds very similar to your own - though it may not be, of course. Mine was literally in the middle of the patella, and I was told it was caused by too much strain on the tendon of the glute attached to the kneecap. The pain only occurred during cycling, and went away within the hour. It first arose during a recent endurance event. Really hurt when cycling. I looked at the cadence I was doing during the endurance event and it was 69-71rpm (over about 15 hours in total). I went out a week later for an 80km ride at 70rpm and the pain came back. I looked into this and came across the issue of "cadence". Science says that higher cadence = less strain on muscles per rotation. So I started going out on the bike with the sole intention of trying to push my cadence average to around 90 rpm, to reduce the power per rotation I'm doing. I only had the rpm screen on my computer. In effect, I was putting around 25% less power into each rotation. Two things happened consistently across the rides. First, no pain at all. Second (you're probably ahead of me here) my average speed increased significantly - my previous quickest for an hour's ride at 70 rpm was just over 25kmh. At 90rpm I averaged just over 27kmh for two hours (over exactly the same route). Apologies if you know all this. Offered on the off-chance some or bits of this might be useful to you/others. Great vlog, as ever.

I really enjoy the your videos and the information is always helpful. Great job! Thanks

Hi Leonard, my average speed improved dramatically when I installed a power meter as I could use that instead of my heart rate monitor for pacing. From past experience my 61 yr old heart takes 45 secs to catch up with an increase in effort by which time my lungs & legs are ready to give up. The first time I climbed my favourite hill with a power meter I was 9% faster because I didn't blow up & my max heart rate was lower.

here's my bang for bucks speed upgrade list: 1. stay in drops tuck in arms (dirt cheap but costs effort) 2. low rolling resistance tyres (not very expensive and they are a consumable anyways, so a good upgrade to get better ones) 3. aero clothing (can make quite a big difference but good comfortable clothing can be expensive, especially if you already have functioning clothing) . . . 4. aero wheels (least cost effective, only worth it if you regularly hit over 35 km/h)

Leonard, you are an absolute legend! I love your videos, it is the absolutely best cycling channel! Thanks for teaching :)

You make me chuckle. You seem to say it so simple. Got the message.

Another great motivational video. I stopped focusing on average speed (so to speak) as it's affected by so many variables. I purchased a power meter and focus on power output now, which I guess you can say works on speed. I don't have speed visible on my computer anymore, just power, cadence, HR and gearing. I work on getting faster by doing intervals, but I focus on holding a certain power level instead of speed. There's a local park that has a 3.25 mile loop where I can do my intervals, but I also do them out on other rides, too. When on group rides, I use other riders as targets, which are my intervals.

Super classy video 👍 Thanks 🙏🙏🙏

Great video Leonard. Thanks

Great video. All the way through I was thinking "Yes, but what about..." and then you would mention what I was thinking. Riding with slower riders shouldn't be dismissed out of hand. Most of us avoid the recovery ride or ride the recovery in too high a zone. Slower partners force us to ease off and recover better. These can be really enjoyable rides as you can chat away while your chum is sucking wind.

I always put another magnet censor if I want to ride 'faster'. Joke aside I am probably half your weight and size it's always interesting to learn from different point of view from a man double size from myself. Great job.

Hi there, which Garmin model is that please with the distance to rider on. Keep these great tutorial vids coming?

interesting Vid. I added in sprints and over under sessions and sweet spot training which all helped improve VO2 max, endurance and strength. The best tip I got and one that worked for me was to increase speed by a mile or two per hour and ride for half a mile or a mile at that greater speed and then drop back to what you would normally ride at. Do it again increasing one mile and train like that. It got me to the point where what I thought was a decent riding speed seemed slow and I found I was wanting to push the higher speeds as a norm. Its a simple but effective way to increase speed if your a solo rider

Living out in the sticks, I'm afraid it's "billy no mates" on the cycling front, so I have to train on my own, except when I catch some club riders and hang on at the back!. Nice video as usual, btw have you seen the "Peleton" training scheme, expensive, but looks quite interesting?

I did my first 60k+ ride on my hybrid years ago and got that quad pain most know what i'm talking about. That deep throbbing pain. "Shut up legs" didn't cut the mustard LOL

Lol... yes, a very wise man... lol... loved the video!

Great advice again. I noticed I could ride faster on some bikes than others. Guess gearing and frame angles. I'll try going faster on the slow bikes to get more speed on the fast bikes.

Top video Leonard. Always enjoy watching your vids. Remember your last video regarding foolish decisions?! Well I seem to have made one, I'm off to Yorkshire for the 3 day bank holiday weekend. 3 days cycling with my old cycling friends I've not seen in a few years. The foolish bit? I've not done a lot of cycling in recent months so 3 days will be a challenge (between 50-75 miles a day). Slow pace and enjoy the scenery I think!!

Following a structured training plan really does pay dividends, if you manage to stick with it. I did TrainerRoad for a couple of months and made good improvements, but it kinda sucked the fun out of cycling for me, I didn’t like the feeling of “having” to ride, preferring to “want” to ride instead.

Shut up legs... Hah brilliant stuff :)

That is quite interesting, I recently did a 50K run totally flat by a river the outward 25K I maintained an average of 29.8 KPH with my heart rate peaking at 145 bpm ( theoretical max of 162 ) on the return leg I dropped down to an average of 20.2 KPH with a heart rate dropping almost instantly to 116 which it pretty much stayed at. So I think I am going to drop the speed by 3 to 5 KPH and see if I can hold my heart rate below 130 preferably 125 to 128 average and use that as the basis for a few training runs and also see if I can hold that for 30 to 40 Km and use the last section as recovery. The bonus was I got a load of PBs on the outward run.

Can't wait to get back out to majorca

What’s you thought on flat bar road bikes?

I ride my bike through a city, and than through laneways in a highly populated area on a hill. To get to work. I find going up hill so hard, that I lose my balance, and crash into walls or trees. Can you please help with two problems I have? How do I stop from getting very hot/sweaty? My bike gets heavy, because I carry lots of things on the pannier (back of bike). Also what should I wear to protect me from rain? I like your videos.

First time out on the mountain bike this year I found that switching on and setting the route on the Garmin just before I start riding will improve my average. Silly me I didn’t hit pause while I finished getting ready to ride, shower, dressing, filling bottles, checking tyres, etc all while the timer was ticking away, then at the coffee shop the timer was ticking away. even after wasting all those minutes I still beat my average on the mountain bike that’ll be because I’ve been pushing myself on the road bike since November.

If you want to improve your average over a specific distance then back off on the hills, allowing you to push more on the flat, you will feel stronger for longer. Ignore Strava segments as they will destroy your average! This works unless most of your ride is up hill.

Having owned the Garmin 1000 since it came out have never used Virtual partner, as I'm no gadget person at all maybe this is the reason I don't train with a power meter. Currently I've been riding with an ex Olympian around the Grand Pirx course in Melbourne and building up speed as I go, Think of it as climbing a ladder. Once your comfortable with the height, then move up a level, get your body all together as the coach said( yes I'm paying him) as In my case the fire brigade arrived the hose went to the first floor, the crew went to the second floor and the ladder to the third. yes it was rather funny.

My local bike shop suggested changing from 25mm to 28mm tyres to increase my average speed by 1 to 1.5km per hour. Being relatively new to cycling , I found this counter intuitive due to the roll resistance thing going on. However, it seems to have worked! I am a slow rider and was averaging 12.5mph , now it’s 13.5 with the 28’s . Can anybody help with this please? I am loving the little extra I have to say! Thanks

Great video Leonard. I have a video coming out that you will enjoy... and then again... Maybe not.

Change your channel name to Mister Leonard. Think it will do better for your channel growth. Just a suggestion. Btw, cinematography is on point 👌

Gaining speed is directly related to fitness.

What ever I cycle I have pain in my left caf I don’t know why

What's your thoughts on bike fits at our weight. Does it really matter. Or can I just figure it out through KZfaq?

What distance range should an overweight beginner do with two hours non-stop riding on the flat?

hmmm for me its hard to maintain an average speed.... my routine route ( i dont count the downhill part) is short, around 6 km, with uphill around 5-10 degree and several 11 - 15 degree makes me many times had to pull the bike... total of mi route is around 12km... I sometime dream about having a flat track...

I don’t have power meter .. I use the first rider as my meter

What is pr?

"Unhealthy obsession with skin tight lycra" =D Hahaha. =D I do love me some Jens.

3rd

Take your cue from Lance Armstrong. EPO, steroids, and blood transfusions will make you faster.

i do enjoy your vlogs just dont fall into the trap of others and start plugging products for sponsorship