Hi, as you may have seen in a previous thread I just started my journey in road cycling. I'm looking to get back into shape from my previous soccer days and cycling (hobbie) is ideal for this. How can I improve my speed, conditioning and endurance? For example today I went 30km and my average speed was 30km/h (considering 25km/h headwinds) and my cadence was about 95. I can easily average 35km/h plus for a good while on flat grounds with moderate conditions.

Also, is cycling attire essential to riding? I usually cycling in a tight soccer tracksuit but baggy shorts.

Replace all the big bolts on your bike with baby bolts.
Eat lots of protein.
Wave at everyone.

Aha. protein I do, and I do wave at other cyclists.

The previous poster was being sarcastic.

Get bike gear. Soccer gear is made for soccer, bike gear is made for cycling. If soccer gear worked the best for cycling you'd see it on pro racers.

Other than that- Ride a lot. Have fun.

Find some hills and work them so have just about nothing left. When you get to about 50 yards from the hit it so you are riding 10% faster than the rest of the hill.

Vary your speed during rides to build different muscle fibers. And ride with someone faster than you. In about a month you'll be noticing you are actually faster.

when you're in a paceline, do not brake, just run over the squirrel.

Wear what you want. Don't crash. That should cover the important bits.

fixed.