Bike Racer's Training Tips: Little Known Tips to Ride Faster

Having logged thousands and thousands of bike miles, about half with other riders, I heard a lot of strange things. From the group of A+ paced road riders to the jack-rabbit mountain bikers, here's some of the secrets these riders have when it's time to train for a race. Obviously, some of these tips aren't for those with bad backs and should be used sparingly and with doctor or coach approval.

First off, there's a mountain bike racer that, to slow himself down when riding with a group, dons a weighted vest like the ones weightlifters and boxers use. He adds about 30 pounds to the vest and rides through the woods with it. While it doesn't slow him down much, he does still get a good workout and can keep it to a pace that his friends can ride with him.

Some of the more experienced road riders I know use an older heavier bike for their everyday miles. Lower quality and a lot higher weight. The heavier bike gives them a tougher workout than a lighter bike does. A week before their race, they switch back to the light bike to adjust to the difference in feel and handling. This tactic can increase your speed by several miles per hour and can be used throughout the season.

On that note, not all of us have more than one road bike. In that case, weight down a water bottle (lead weights as for fishing are good) and put it in the lower bottle cage. This makes your bike heavier without compromising your back. Weight is best added to the frame when possible -- the bottle trick does that well. Use a hydration pack to carry your water. A good pack can hold a gallon (about 8 pounds) and that will add to your weight. Those with back problems will need to be careful.

Another option for adding weight to your frame is to add weight discs (duct taped together) inserted into your bottle cage. Check to make sure your cage can handle this and that the screws are in tight. I have found that the one pound rubber coated weights for women are the right size to fit and be stacked together. The typical cage can hold about 6 of these weights. Again, tape them well. This way, you can increase the weight slowly.

Use fatter tires as slightly lower inflation. This will put more tire in contact with the ground and create more resistance. This trick is a bit more subtle and while it does have some mild effects, it is not as great a speed increaser as the above tips but will work for those who do have issues with their back.

For those with young children, the ultimate way to get a tougher workout is to tow them with you in one of those clamp on baby strollers. Even if you don't take the baby, you can add weight to the stroller and tow it. Most strollers are rated to handle at least 100 pounds. Imagine what even riding with an extra 20 pounds could do to your speed? Imagine 100 pounds? Wow. That will add 5 or more mph to your top speed without the stroller.

Got other ideas? Want to share? Contact me.