15 Actions to Improve Cycling Speed and Endurance

As a dedicated cyclist, you know the importance of continually improving your cycling performance. Whether you want to enhance your speed, build endurance, or become leaner and fitter. Here are 15 actions that will help you achieve your goals and improve your cycling speed and endurance, enabling you to tackle your races and events confidently.

1. Prioritise Quality Over Quantity in Training

It’s not about riding more miles; it’s about riding smarter. To improve cycling speed and endurance, focus on high-quality training sessions. This includes interval training, hill repeats, and endurance rides that push your limits. Integrating varied intensity and volume ensures you build both speed and stamina, allowing for faster recovery and better overall performance.

2. Refine Your Diet and Nutrition

The food you fuel your body with plays a significant role in your cycling performance. To optimise your training and recovery, focus on a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates. Eating nutrient-dense meals at the right times can help you improve cycling speed and endurance. Incorporating hydration strategies and supplementing with electrolytes can also help prevent fatigue during longer rides and races.

3. Incorporate Strength Training

Building strength in key muscle groups is essential to improving cycling performance, especially for older cyclists. Strength training, particularly for your core, legs, and upper body, can reduce fatigue and increase your power output, which is crucial for enhancing speed and endurance on the bike. Check out our strenght training videos here.

4. Work on Bike Handling Skills

Improving your bike handling skills is crucial for making faster, smoother decisions in races and on group rides. Efficient cornering, braking, and riding in different conditions all contribute to improving your speed and endurance on the bike. The more confident you are in your bike handling, the more energy you can save for maintaining a faster pace.

5. Focus on Aerodynamics

While power and endurance are critical, reducing drag will give you a significant advantage, especially when you’re riding at speed. A more aerodynamic position on the bike, paired with the right equipment like aero helmets and skin suits, can help you maintain a higher speed with less effort, ultimately improving cycling speed and endurance.

6. Get Plenty of Rest and Recovery

Rest is where the magic happens. Overtraining can lead to burnout and injury. Make sure you’re getting enough sleep and taking recovery days seriously to allow your body to repair and adapt. Proper recovery will help you come back stronger and ready to tackle your next training session with renewed focus and energy.

7. Track Your Progress with a Power Meter

A power meter can be one of the most valuable tools for any serious cyclist. By tracking your watts, you can train with precision and gauge how your efforts translate to improved cycling speed and endurance. This allows you to fine-tune your training and pacing strategies for optimal results. Check out this article on how to get the best out of your power meter.

8. Mix Up Your Training Routes

Riding on varied terrain helps you adapt to different cycling conditions, ultimately making you a more well-rounded cyclist. By adding some variety to your routes – including both flat and hilly courses – you can ensure that your body adapts and builds endurance across a wide range of challenges.

9. Train with a Group

Training with others can push you to perform at a higher level. A group ride provides a mix of pace and competitiveness that will challenge your speed and endurance. You’ll learn to conserve energy and position yourself efficiently within a pack, all of which will improve your overall cycling performance.

10. Consider Working with a Cycling Coach

To get the most out of your training time and maximise results, working with a cycling coach can provide structured guidance tailored to your needs. A coach can design a personalised training plan to focus on the areas that will help you improve cycling speed and endurance, ensuring that every ride is productive. Check out this article on how to choose the right cycling coach for you.

11. Focus on Flexibility and Mobility

Maintaining good flexibility and mobility will help you maintain a more efficient riding position and reduce the risk of injury. Incorporate yoga, stretching, or foam rolling into your routine to keep your muscles limber, which will help improve cycling speed and endurance over the long term.

12. Monitor Your Cadence

Cadence refers to how fast you are pedalling and can have a significant impact on your efficiency. A cadence of around 80-100 RPM is ideal for most cyclists. Focusing on maintaining an optimal cadence will reduce strain on your muscles, helping you to ride longer with greater ease and improve cycling speed and endurance.

13. Add High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a proven way to boost cardiovascular fitness, improve your VO2 max, and increase your cycling speed and endurance. By alternating between intense bursts of effort and short recovery periods, you can significantly enhance your cycling performance and endurance. Check out this article on interval training secrets I use with my clients.

14. Use Recovery Techniques Post-Ride

Utilising post-ride recovery techniques such as stretching, massage, or even cold baths can help accelerate muscle repair and reduce soreness. These methods can keep your legs fresh, reduce fatigue, and ensure you’re ready to ride faster and further the next time you hit the road.

15. Set Specific Goals and Stay Consistent

Having clear, measurable goals is essential for tracking progress and staying motivated. Whether it’s targeting a specific race time or distance, setting goals will help you stay on track and continue to improve your cycling speed and endurance. Consistency is key to long-term success, so keep pushing yourself every day.

Conclusion

The New Year is the perfect time to take a fresh look at your cycling performance and put a plan in place to become leaner, fitter, and faster. By incorporating a balanced training approach, focusing on recovery, optimizing your nutrition, and working with a coach to streamline your efforts, you’ll set yourself up for success in the coming year.

Ready to elevate your cycling performance? Book a free call with me and let’s discuss if your are a good fit for my coaching program how I’d create a personalized coaching plan to help you achieve your goals.