What’s the Best Way to Improve Cycling Speed?

Improving cycling speed is a common goal for many riders, whether you’re a weekend warrior or training for a competitive event. One of the most frequently asked questions is, “What’s the best way to improve cycling speed?” The answer might surprise you, as it’s not just about pushing harder on every ride. Instead, it’s about building a solid foundation for sustainable performance gains.

In this article, we’ll explore why simply riding faster isn’t always the solution and break down the key steps to building the fitness and strength needed to boost your cycling speed.

What’s the Best Way to Improve Cycling Speed? Start with the Basics

Before jumping into speed-focused training, it’s essential to lay the groundwork. Just like a Toyota Yaris can’t perform like a Porsche on the highway, your body needs the right “engine” to handle the demands of faster cycling.

To build this engine, focus on three key areas:

• Consistency: Regular training sessions are the cornerstone of long-term fitness improvements. Aim for a structured plan that incorporates both on-bike and off-bike activities.
• Aerobic Base Training: This is your endurance foundation. Low-intensity, long-duration rides help your body become more efficient at using oxygen, allowing you to ride faster for longer periods.
• Strength Development: Incorporate exercises that target your legs, core, and stabilising muscles to generate more power on the bike. Hill repeats and weight training are excellent options.

By mastering these basics, you’ll create a fitness base that supports higher speeds without risking burnout or injury.

Why Riding Harder Isn’t Always the Answer

It’s easy to think that riding faster comes from simply pushing yourself harder. However, this approach can lead to frustration and fatigue, especially if your current fitness level isn’t prepared for the extra load.

Using the car analogy, if you push a Toyota Yaris to match a Porsche, you’ll quickly run into its limitations. Similarly, if you overexert yourself without a solid fitness base, you may end up overtraining and slowing your progress.

Instead of focusing solely on speed, work on building the capacity of your “engine.” With improved fitness, speed will come naturally.

What’s the Best Way to Improve Cycling Speed with Advanced Training?

Once you’ve established a solid fitness base, you can introduce targeted speed work to take your performance to the next level. Here’s how:

• Interval Training: Short bursts of high-intensity efforts followed by recovery periods can increase your power output and endurance.
• Cadence Drills: Practice riding at a higher cadence to improve pedalling efficiency and smoothness.
• Group Rides: Training with faster riders can help push your limits in a controlled way, as long as you pace yourself and listen to your body.

While these advanced techniques can significantly boost your speed, remember that they should complement—not replace—your foundational training.

The Role of Patience and Consistency

Improving your cycling speed is not an overnight process. It requires dedication, consistency, and a well-structured training plan. Focus on building your fitness step by step, and don’t be discouraged by comparisons to stronger riders. Your progress is unique to you.

By prioritising aerobic base training, strength development, and consistent practice, you’ll create the fitness foundation needed to ride faster with confidenc