Really you just gotta relax and do more than just push down on the pedals. I don't pedal full circles but I do push down and continue pulling backwards like I'm scraping gum off my shoe. I've hit 160-170 on the road and 200 on the trainer, you just get it over time if you keep trying to go fast. One thing for sure is that I have to want to be spinning that fast. if I'm not feeling it I can't spin and going down hills, even small ones, sucks.