Have you reached a plateau with your bicycle speed?  No matter how many miles you put in, do you always end up riding the same average speed?  This has happened with me, and so it is time for my training to change. Reaching plateaus is a normal part of the training process. It is at this time that you need to introduce change.  

Consistent group riding with faster riders will help you through a plateau.Two options come immediately to mind.  The first is to introduce intervals to your training program.  I am a firm believer in the power of intervals to quickly boost your speed.  Intervals teach your body to push at a much higher speed.  You are able to handle this higher speed, because it is for a short period of time and followed by a recovery period.  So head out into the country, find a quiet stretch of road and start gearing up.

Another tried and true way of boosting your speed is to find a group faster than you and start riding with them.  The group camaraderie will pull you along while teaching your legs to pump at a higher intensity.   It can be intimidating to move up to a faster group, as I well know.  

I am presently making myself ride with a strong and powerful group of women who are all far beyond my level of ability.  My first ride was last week, when I finished the ride totally and completely spent.  How humbling that the other women appeared to be hardly fazed by the pace.  Yet I want to get faster, so I will persevere.   Hopefully you will too.

Those first faster rides can be a humbling experience!Are you looking for a faster group to train with?  Bicycle garage Indy has several weekly rides starting from our store locations.  Follow this link to find out more.  In addition, go to the Central Indiana Bicycling Association (CIBA) website  to access details on a wide variety of rides starting from all four corners of Indianapolis.