How to Improve Your Cycling Speed

Cycling is a sport that demands both physical endurance and strategic thinking. Whether you're a competitive cyclist or simply looking to improve your personal best, increasing your speed can be a challenging yet rewarding goal. 

In this blog, we’ll explore several key strategies that can help you enhance your cycling speed, from refining your technique to building endurance.

Focus on aerodynamics

One of the most effective ways to increase your speed is by reducing wind resistance. The more aerodynamic you are, the less effort you need to exert to maintain or increase your speed.

Positioning: adjusting your body position to be lower on the bike can significantly reduce drag. Aim to lower your head and shoulders, and try to keep your elbows tucked in. Using aero handlebars can also help maintain a streamlined position over longer distances.

Clothing: investing in cycling-specific gear like skin-tight jerseys and shorts can help reduce the drag caused by flapping fabric. Some cyclists even opt for aero helmets, which are designed to minimise wind resistance around your head.

Build strength with interval training

Speed is heavily reliant on your leg power. By incorporating strength and interval training into your routine, you can increase the force your muscles produce, which directly impacts your speed.

High-intensity intervals: interval training involves short bursts of maximum effort followed by periods of rest or lower intensity. For example, try 30-second sprints at maximum effort followed by two minutes of easy pedalling. Repeat this five to eight times during your training session. Over time, these intervals will improve both your strength and endurance.

Hill sprints: training on hills builds muscle strength and increases your ability to generate power. Find a moderately steep hill and sprint to the top, then recover on the descent. Repeat several times to build stamina and improve your overall speed on flat terrain.

Improve your cadence

Cadence refers to the number of pedal revolutions per minute (RPM). Finding an optimal cadence will help you pedal more efficiently, conserving energy while maintaining speed.

Ideal cadence: most cyclists aim for a cadence between 80 and 100 RPM. If you’re pedalling too slowly (below 80 RPM), you may be using too much force, which can tire your legs quickly. If you're pedalling too quickly (above 100 RPM), you might be wasting energy. Practising riding within this optimal range will help you become a more efficient cyclist.

Gear selection: to maintain an ideal cadence, practice shifting gears smoothly, especially when tackling hills or changing speeds. A properly selected gear will allow you to maintain a consistent cadence, helping to maximise your energy output.

Pay attention to nutrition and hydration

Improving your cycling speed isn’t just about training—it’s also about fuelling your body correctly. What you eat and drink before, during, and after a ride can significantly affect your performance.

Pre-ride nutrition: before a ride, focus on eating complex carbohydrates that provide sustained energy. Foods like whole grains, oats, and sweet potatoes are excellent choices.

During the ride: for rides longer than an hour, consider taking energy gels or snacks to keep your glycogen stores up. Also, be sure to hydrate regularly—aim to drink water or an electrolyte solution every 15 to 20 minutes.

Post-ride recovery: after a ride, consume a mix of protein and carbohydrates to help with muscle recovery and replenish glycogen. A balanced recovery meal can make a significant difference in how quickly your body recovers and how ready you are for your next training session.

For a deeper dive into what you should be eating around your rides and races, you can read our blog posts for things you should eat, and things you should avoid. 

5. Invest in equipment upgrades

While physical training is essential, your equipment can also make a difference when trying to boost your cycling speed.

Lighter bike: if you're serious about improving your speed, consider investing in a lighter bike or lighter components. Reducing the weight of your bike can give you a competitive edge, especially during climbs.

Wheels and tyres: aerodynamic wheels and tyres with lower rolling resistance can also help you move faster with less effort. Look for high-performance tyres designed for speed, and make sure your tyres are inflated to the proper pressure to reduce rolling resistance.

Clip-in pedals: Using clip-in pedals allows you to maximise the power transfer from your legs to the bike. By being clipped in, you can pull up on the pedals during the upward stroke, which engages different muscle groups and increases efficiency.

Go and hit those personal records

Improving your cycling speed is a combination of physical fitness, technique, and smart equipment choices. By working on your aerodynamics, building strength through interval training, fine-tuning your cadence, and paying attention to nutrition, you'll be well on your way to hitting new personal records. And don’t forget—small upgrades to your bike can also make a significant difference. 

With dedication and the right strategy, you’ll soon see noticeable improvements in your speed on the bike.

If you would like to up your cycling game with the help of an expert coach, why not take a look at our range of packages?