These intervals and training at close to your anaerobic threshold will do the most to increase Lower back position
If you are in a slightly lower back position and dropping handlebar position, you are lower down to put less surface area into the wind then improve your cycling speed
Riding in Group
Study shows riding behind another rider will save 20-30% of your energy and enable higher average speeds of 1-2 mph.
your average speed.
pace yourself well
Learn to pace yourself well. This will be important when you do longer distance sportive.
Pump your tire properly
The proper tire pressure will help to improve the speed of the wheels.
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