Increase Average 40k Speed

Every Cyclists tries to determine how to increase average 40k speed. When riding in cycling legs of triathlon events, average speed is an important aspect that determines your overall finish time.

There are several great ways to increase your average 40k speed. Unfortunately, some of them come with a price. So let’s start with a few low cost alternatives first.

1. Lose Weight – The cheapest upgrade to any bike that you don’t have to buy. You can easily do this by changing up your diet. Mix up your work out routines or add in more aerobics fat burning type workouts. Endurance and fitness really helps increase average 40k speed.

2. Learn to ride in your drops – It amazes me sometimes when I watch triathlon newbies come riding by sitting straight up on their bikes. Wow, that’s sort of like throwing a parachute out behind you. Get used to riding your bike while leaning over toward your handlebars. Some riders even lean their elbows on the top of their handlebars. Once you are comfortable riding in this manner then try riding in your drops. The drops are the lower part of your handlebars. This will be the more aerodynamic position to ride in if you have standard handle bars on your bike. This is a sure fire way to increase average 40k speed.

3. Consistent Cadence – A lot of newbie triathletes transition to the bike and go full steam ahead. This is a bad idea. Remember, we are talking about 40km here. Your goal should be to ride at a good steady cadence from start to finish. Don’t forget that you have a run coming up after the ride. . Practice keeping a higher cadence which will help you push more watts with less effort and keep your legs fresh for the run ahead. This wil certainly help increase average 40k speed.

4. Tighter Clothing – Hopefully you get the point on this one. The last thing you want to do is wear baggy clothing. This will do nothing but catch wind and slow you down. Always wear skin tights. (shorts, shirts, gloves, etc.)

And now let’s talk about the not so cheap ways to increase average 40k speed.

Not so cheap ways to Increase Average 40k Speed

1. Aero Bars or Time Trial Bars – Probably the cheapest accessory that will help increase your 40km average speed is to use a set of aero bars. Aero bars come in lots of flavors.

profile clipon aero bars

You can buy “clip-on” aero bars pretty reasonably and they will work well. The clip-ons will fit right onto your standard handle bars. It does take a little bit of time and practice to get comfortable riding on the aero bars, so be sure and take your time.

3t aero bars

Once you are used to riding this way, you can upgrade to a better set of aero bars. These will actually replace your existing handlebars.

Now here is one strong word of advice before you start riding on aero bars. Become very comfortable with them before attempting to ride in a group. In fact, I never group ride with my aero bars. Many cycling events will not allow riders to use them Triathlons however, do allow them. This is primarily because you can not draft and generally ride all by yourself.

2. Time Trial Helmet – The next option that you can purchase is an aero helmet also called a time trial helmet.

time trial helmet

Yep, the funny looking ones. These are well known to reduce wind resistance and increase your overall 40km speed. Go to a bike shop, try one on, figure out which one works and then go search Ebay. You might save a buck or two.

3. Aero Wheels – An expensive but highly popular upgrade that will help increase your overall 40km avg. speed. There is a huge variety of aero wheels on the market.

aero wheels help increase average 40k speed

HED Jet 60 aero wheels

Most riders will start out with a set of Zipp 404 style wheels or HED Jet wheels. These are more aero dynamic than your regular wheels but also don’t get your bike blown around too bad by cross winds. This is not exactly a fun thing to experience when riding with aero bars.

AmericanClassic CarbonTT Disc wheel (BikeBling.com)

Once you become used to riding with aero wheels and aero bars, you can always upgrade to a rear disc aero wheel. These get pretty expensive but are very effective in increasing average 40k speed. I usually start out by shopping Ebay and seeing what reputable buyers have for sale.