How To Get Faster At Cycling

Have you ever been passed on a group ride and thought, “Why am I stuck here?” or wished you could shave minutes off your commute or PR? If so, you’re not alone. Learning how to get faster at cycling is a mix of smart training, better habits, and small bike tweaks — not just raw talent. This guide gives a realistic, step-by-step approach you can start using today.

Why speed gains come from more than just riding harder

Riding more miles helps, but increasing speed is about targeted stimulus: intervals to raise your threshold, strength work to generate power, technique to reduce wasted energy, and recovery to convert hard work into progress. Think of speed as the result of a smarter training system, not punishment on the saddle.

how to get faster at cycling: the core components

Below are the pillars to focus on when you want to ride quicker — endurance, power, efficiency, and recovery.

1. Build an aerobic base

• Long steady rides: Once per week, do a 2–4 hour ride at conversational pace. This builds mitochondrial density and increases your ability to sustain speed for longer.
• Consistency over intensity: 3–5 rides per week with progressive volume helps beginners and intermediates alike.

2. Add targeted interval training

• VO2 max intervals: 5 x 3 minutes hard (90–95% HRmax or 120% FTP) with 3 minutes easy recovery. Great for raw speed.
• Threshold work: 2 x 20 minutes at tempo/threshold (88–94% FTP) with 10 minutes recovery. Builds sustainable power for time trials and long climbs.
• Sprint efforts: 8–12 x 15–20 second all-out sprints with plenty of rest. Improves top-end speed for accelerations and sprints.

3. Strength and gym sessions

• Two gym sessions per week focused on squat variants, deadlifts, lunges, and single-leg work will increase pedal force and reduce injury risk.
• Include core stability and hip mobility to transfer gym strength onto the bike.

Key workouts to ride faster (examples and variations)

Here are realistic workouts you can try. Adjust duration and intensity for your level.

Beginner: Start gaining speed

• 2 x 8 minutes at tempo pace with 4 minutes easy recovery. Repeat 2–3 times total.
• 1 day of short sprints: 6 x 10-second all-outs with 2–3 minutes easy spin.

Intermediate: Build threshold and power

• 3 x 12 minutes at threshold with 6 minutes recovery.
• 5 x 3 minutes VO2 intervals with 3 minutes recovery.
• 1 gym day: 3 sets of heavy squats (5–8 reps) and Romanian deadlifts (8–10 reps).

Advanced: Race-ready speed

• 2 x 20 minutes at FTP (or 88–94% FTP) with 10 minutes recovery.
• Over-under sessions: 6 x 10 minutes alternating 2 minutes just above threshold and 2 minutes just below.
• Explosive sprints: 12 x 20 seconds maximal with full recovery.

Technique and bike fit: small changes, big difference

• Cadence work: Practice holding 90–100 rpm for efficiency. Use high-cadence intervals (5 minutes) to train neuromuscular coordination.
• Bike fit: A professional fit optimizes power output and comfort. Small adjustments to saddle height, reach, and cleat position can improve speed and reduce fatigue.
• Aerodynamics: Tuck your elbows on descents, adopt a flatter back in time-trial positions, and invest in a proper helmet and clothing if you race regularly.

Nutrition, weight, and recovery

To move faster you need to fuel and recover correctly.

• Fuel smart: For hard sessions, consume 30–60g carbs per hour; for efforts over 2 hours aim for 60–90g/hr. A proper pre-ride meal 2–3 hours before helps maintain intensity.
• Body composition: Losing excess body fat while maintaining muscle can improve power-to-weight ratio, a major determinant of climbing speed and acceleration.
• Sleep and recovery: Aim for 7–9 hours of quality sleep. Use easy rides and active recovery days; adaptation happens when you rest.

For structured meal plans and timing strategies, check out our nutrition guides.

Mental tactics and pacing

Racing or pushing for a PR is as much mental as physical.

• Pacing strategies: Use perceived exertion or power to avoid starting too hard. Negative splits (faster second half) often yield best results.
• Focus drills: Practice staying calm in a pack, riding corners aggressively, and choosing proper lines to maintain speed.

Equipment and practical bike tips

• Keep tires inflated to the correct pressure for your weight and road conditions.
• Maintain a clean drivetrain; a well-lubed chain wastes less energy.
• Consider wheel upgrades or lighter components if you race regularly — but only after you’ve optimized fitness and technique.

To find ready-made sessions that fit your schedule, see our workout routines.

Real-world example: From commuter to faster rider

Sarah commuted 10 miles daily but stalled on group rides. She added two interval sessions a week, a single strength session, and one long weekend ride. Within 10 weeks she noticed faster accelerations and stayed with the group on climbs. Her improvements came from targeted interval work, consistent recovery, and a proper bike fit — a simple, repeatable plan that works for many riders.

Frequently Asked Questions

1. How long does it take to get noticeably faster at cycling?

Most riders see measurable improvements in 6–12 weeks with a structured plan (intervals, strength, recovery). Beginners often progress faster because of the novelty of training adaptations; intermediates and advanced riders need more targeted work and recovery to make gains.

2. Should I train with power or heart rate to improve speed?

Both are useful. Power provides immediate feedback and precise intensity control for intervals and threshold work. Heart rate helps monitor physiological stress and recovery. Combining both gives the best picture: use power for sessions and HR to track long-term fatigue.

3. Can I get faster without spending hours in the gym?

Yes. You don’t need to be in the gym for hours — 1–2 focused strength sessions per week (30–45 minutes) paired with structured rides are sufficient. Prioritize compound movements and explosive single-leg work to translate strength gains to the bike.

Conclusion — Take action and ride faster

Knowing how to get faster at cycling means training smart, refining technique, improving nutrition, and respecting recovery. Start with a week-by-week plan: add one interval session, one strength workout, and one long ride — then repeat, progress, and measure. Small, consistent changes deliver the biggest gains.

Ready to start? Download a 4-week plan, try a sprint interval today, or explore more wellness tips to support your training. Get out there, train with purpose, and enjoy the speed you earn.