I think of two things off the top of my head to improve velocity: power output and turnover cadence.
The overall power output of a peddle stroke can be diminished if at some point during your peddle stroke you have power dead spots. Dead spots are moments on the power meter showing decreased torque forces applied into the crank. The smashing and hammering of the peddles usually has a dead spot moment at the bottom of you peddle stroke when the leg muscles relax during the transition to pull the peddle back up. It's really good to think smooth, relaxed, circular motions versus smashing down and relaxing.
I have one great neuromuscular recalibration drill for the dead spots. First get on a trainer and warm up with the smooth circular and relaxed peddling mindset. When you fell ready pick up he cadence to 92-95 rounds per minute(RPM) and take out one foot placing it in the center. The purpose is to maintain the cadence for 30 seconds intervals working up to 90 second intervals for 3-5 rounds. These ensures the leg pulls up at the dead spot bottom of your stroke allowing the hamstrings to apply more power into the equation. It also improves the circular stroke pattern and gets away from the up/down smashing peddle form.
So try to apply this to your warm up and see what it can do for your cycling efficiency or overall speed...
Enjoy,
Dustin Hancock, PT, DPT Doctor of Physical Therapy Specialized BG Fit Certified Level 2 MTB specialist Natural and Newton running coach Certified Polstar Pilates Rehabilitation and Performance trained
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