Pedal Power

We don't need to tell you that it's useless trying to pedal in a high gear when you're looking for speed, just in case you come across some unexpected obstacle in your path – sticking to the lower gears means you are more in control, maintain your pace and it is less effort.

But is there a way of making you go faster, while still sticking to these low gears? Apart from hitting the gym, or finding ways of cheating your speedometer, there are ways you can help.

The secret is to learn to get power from all 360 degrees of your pedal stroke, not just from the down. By lifting your knees faster and higher than you are used to, you will start to gain power – it may feel strange at first, but will benefit you in the long run as you are not wasting your energy.

While still in 'full-circle' mode, try not to push down so much harder on the down stroke. Just imagine you need to pull the pedal up, keeping your riding in the full circle.

Try and get a bike which only has front suspension, as the rear suspension absorbs your energy, meaning you are wasting energy with faster pedalling, for no result.

However, hitting the gym is still the best option to building your leg strength as equal power in each of your legs is important. Try one-legged squats to build your muscle in each leg.

Just remember, keeping your riding smooth and circular at a low gear will help your speed, whereas the higher gears will just build your strength.