Ok my endurance is fine but I'm lacking speed, how do I improve this, intervals ? lower gerar higher cadence ?
All suggestions (sensible ones) appreciated
Basically, yes, intervals - if you train at a steady pace all the time, that's what you'll get better at. Depending on how serious you are, you can very easily improve just by sprinting, say for every speed sign on the road or offroad by riding at less constant pace.
Bigger hill to go down. WD40 on your brakes
or what TJ said 😉
But make sure you wear a helmet...
I don't like agreeing with TJ, but his idea is definitely one possibility 🙂
Another idea: go out with a faster group. Enter some races.
Pedal faster? Sounds simple, why not give it a go, and see what happens?
Chase people. Race to the tops of hills. Be silly and childish.
Intervals or some way of making yourself pout more effort out,
^ Losers 🙄
buy a more expensive bike !
Forget lower gear / higher cadence - you want higher gear / higher cadence! Get rid of your granny ring - that's what worked for me, and make yourself get up hills that you would have required the granny for (if you had one!).
Strength will improve and hence speed - all IMHO of course
look farther forwards
I'm with bigdonx, a higher gear and a higher cadence will make you go faster.
You're never going to get a serious answer to this because it's not clear what you're actually asking. If you just want to go faster, then intervals will indeed be the way to go. However, when you say your endurance is good, what do you mean? What sort of heart rate are you doing over the distance? Most people can ride for miles and miles with a low heart rate and sufficient fuelling.
faster how? downhill? uphill? or just in general?