How to Improve Cycling Speed: Training, Technique, and Nutrition

Written By: Jonathan
Fact Checked By: Caroline Dezendorf
Reviewed By: Matt Tanner

There are many aspects that actually improve cycling speed, such as taking into account cycling position, which can reduce resistance by up to 30%, helping you go faster with virtually no extra effort.

But knowing how to increase your speed can lead to both better performance and more enjoyment.

Yes, there are other factors such as: wind resistance, body posture, weight of the bike and how smoothly you pedal, which really play a major role in how fast you can go.

Not only this, you have to increase leg strength, improve stamina and eat the right kind of food, and you even have to learn how to shift gears correctly, it makes a big difference.

So, the bottom line is that with the right technique, training, and equipment anyone can get really fast.

Plus, science actually shows that even simple changes like adjusting your pedal stroke or improving the fit of your bike can make a big difference.

So, in this guide you will learn everything about How to Improve Cycling Speed through practical methods.

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Understand Your Current Speed

This is the first thing you need to do is to actually keep track of your average speed, so that we can set more realistic and achievable goals instead of just imaginary hollow goals.

1. Track Your Average Speed

When you want to go faster, you really need to know how fast you are cycling right now, also known as your average cycling speed.

So, to see real progress over time, you need to have before and after data that you can compare.

What’s more, you can easily measure your speed using a bike computer, smartphone apps such as: Strava, Komoot or Ride with GPS, or there are fitness watches available with GPS support that will tell you the actual riding speed and many other additional things like distance, route and even how long you were riding, as well as speed metrics.

For example, the Strava app not only tracks your pace but also compares it with your previous rides, which is exactly what we wanted and which really helps us stay motivated with our improvements.

2. Why Knowing Your Baseline Speed Is So Important

The current average speed is like a starting line, telling you exactly where you are right now, most beginning cyclists have an average speed of 12 to 16 km/h, which is 7 to 10 mph.

Furthermore, intermediate riders usually go at a speed of 20 to 25 km/h, which is 12 to 15 mph.

So, the point is that you should know your baseline which will definitely help you set some realistic goals and understand what are the areas that need real improvement: It doesn’t matter if it’s endurance, power or pedal technique, because without a baseline you will only be guessing and nothing more.

Set Realistic & Achievable Speed Goals

Once you know what the average speed is, you need to set a goal that motivates you a bit but isn’t too difficult to achieve.

For example, if you are currently driving at a speed of 15 km/h then you can aim for a speed of 17-18 km/h for the next 4 to 6 weeks.

So, basically you need to break down your goals into smaller steps so you don’t get overwhelmed, progress might be slow at first but even if you make small increases of 2 to 3km/h it will make a really big difference over time, and especially on longer journeys.

The point is that having clear goals makes your training more focused and actually beneficial.

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Improve Your Pedaling Technique

Yes, there are special pedaling techniques available that can actually help you go faster.

1. Focus on Cadence: Aim for 80-100 RPM

Cadence literally means how fast you turn the pedals, and it is measured in revolutions per minute known as RPM.

Most cyclists have a speed between 80 and 100 rpm, which is considered good, which is why professional cyclists actually maintain it.

So, when you cycle at higher speeds the pressure on your knees is actually reduced and your muscles work more efficiently, which is great for long cycling trips.

Apart from this, cadence sensor or smart cycling app is also available in it, through which you can track it.

If your speed is below 60 to 70 rpm it means you’re pushing too hard in a hard gear, and if it’s too high you’re spinning too fast with too little power.

Therefore, your goal should be to find a balance where you can pedal easily and very comfortably, without getting tired quickly.

Practice Smooth, Full-Circle Pedal Stroke

The fact is that cycling is a full-circle motion thing and most of the beginners press the pedal, but they literally forget the full-circle motion thing.

So, to improve speed and efficiency, you really have to try to use all parts of the pedal stroke which are: pushing down, pulling back, lifting up and moving forward.

So, this is actually known as “full-cycle pedaling,” and yes it really does help you use more of your leg muscles, not just your quads.

So you have to practice this technique which can improve your power and at the same time it actually prevents you from wasting energy so that in the end your ride feels smooth.

So, the usual way of training for this thing, is to do one leg pedaling exercises on a stationary trainer or when you warm-up, yes it might feel weird at first, but it also teaches you better muscle coordination and smoother cycling motion.

3. Use Clipless Pedals for Better Power Transfer

When you switch to clipless pedals, where your cycling shoes actually lock into the pedals, it can massively improve your speed and efficiency, as these pedals hold your feet in the correct position, you can push down and pull up on both sides with each pedal stroke.

Yes, it actually means that you will get more power by wasting less energy, and studies also show that clipless pedals can increase pedaling efficiency by 10 to 15% when we compare it to regular flat pedals.

Plus, they also give you better control over your bicycle, which is even more beneficial when you climb or run.

Yes, it may take a few rides to get used to clipping in and out, but if you are really serious about improving your speed and really want to do it then it will be beneficial and worthwhile.

Read More:

How to Adjust a Bicycle Seat

How To Stop Bicycle Brakes From Squeaking

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Increase Leg Strength & Endurance

It is basic and sensible that to cycle faster, you obviously need stronger legs and build stamina otherwise you won’t be able to improve your cycling speed.

1. Do Off-Bike Strength Training

Yes, you need to do some exercises to make your legs stronger, so yes cycling helps build endurance, but you also need to do off-bike exercises like squats, lunges and deadlifts are also excellent, and they also target your glutes, quads, hamstrings, and calves, and these are all major muscles that are actually used when cycling.

Each exercise has its own benefits, for example the squat strengthens your entire lower body and also improves power when pedaling.

Additionally, deadlifts help develop hamstring and back strength and it supports better posture and force transfer while riding.

So, all you have to do is do these exercises 2 to 3 times a week and it will be great in improving your pedaling force.

2. Train on Hills & Add Resistance Intervals

If you want to increase your strength while cycling you can do hill training, so when you cycle uphill, doing this will naturally engage more leg muscles and work against gravity which actually makes you stronger over time.

Additionally, you can aim to incorporate at least 1 to 2 hill sessions per week into your riding, and if you really don’t have the time or there aren’t any hills nearby, you can mimic this effort with resistance intervals as well.

It is a short ride for 2 to 5 minutes at a low speed in a hard gear i.e. 60 to 70 rpm which will be enough as it is a high resistance effort which actually improves your muscular endurance and then you will feel much easier to ride on a flat road.

3. Gradually Increase Your Weekly Mileage

Yes, you have to improve endurance because improving cycling speed is very important, and to do it safely you should always follow the 10% rule, which really means that you should not increase your weekly cycling distance or duration by more than 10% compared to the previous week.

This way your body adapts gradually while also reducing the risk of fatigue or injury from over-training.

For example: If you currently cycle 50 km per week, you can aim for 55 km for the next week, and then as your stamina increases, you will find yourself being able to cycle longer and faster without getting tired.

So, more importantly, consistent mileage is the foundation of speed, as your legs need time under tension to really get stronger and more capable of cycling.

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Focus on Interval Training

Yes, you have to do high intensity training but in an interval method like: sprint interval and threshold training, which actually increases speed, endurance and overall cardiovascular performance all at the same time.

1. What is High-Intensity Interval Training: HIIT

So, basically it’s a training method where you alternate between short bouts of intense efforts and periods of easy riding or rest periods.

So, this type of training is actually very beneficial and it has been proven by sports science that it actually increases speed, endurance and overall cardiovascular performance literally faster than steady riding alone.

So HIIT works because it actually gets your heart rate up for a short period of time, and you force your body to adapt and get stronger in that way.

This is why over time your muscles learn to use oxygen more efficiently and you then recover faster between efforts and even if you do HIIT training just 1-2 times a week it can lead to big improvements in speed and increased endurance.

IMPORTANT: When you engage in strength training sessions 2 to 3 times per week during the off-season and then reduce it to once per week during the competitive season, this actually helps you maintain gains without overtraining.[¹]

2. Do Sprint Intervals for Speed & Power

This is a simple and really effective HIIT method which is a sprint interval method, so the way it works is you have to run as fast as you can for 30 seconds, and then just cycle slowly or you can rest for 90 seconds.

Plus, you have to do it 6 to 8 times in a session, this type of exercise really builds explosive speed and also improves your reaction time.

When you have to build mental toughness, you have to learn to work hard even when you’re really tired, but just make sure you warm up for at least 10 minutes before you start this kind of intense exercise, and then after you’re done with it, all you have to do is cool down.

3. Try Threshold Training

Another really effective way to make you faster is threshold training: this involves running at or slightly below your “lactate threshold”: which is really the hardest pace you can maintain for about 20 to 30 minutes without your legs burning.

When you bike at this intensity it improves your body’s ability to clear lactic acid and actually use energy more efficiently, this obviously means you can bike faster and for longer without getting tired.

So, you have to maintain a steady pace which is about 80 to 90% of your maximum effort for at least 10 to 20 minutes, which completely depends on you and then you have to rest for a few minutes and repeat the same thing again.

Also, FTP is an important predictor of cycling split times, especially in endurance events like Ironman 70.3, so a higher FTP actually allows cyclists to maintain greater power output over extended periods of time which directly impacts speed.[²]

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Optimize Bicycle Fit and Posture

You should have the right bicycle that fits you actually and you have to maintain such a body posture that reduce the wind resistance as well.

1. Adjust Saddle Height & Handlebar Reach

Always remember that you need the proper seat height and handlebar reach so that you can cycle faster and more comfortably, as getting the right bicycle fit is really one of the most important factors.

If you have a poorly adjusted bicycle it can literally waste your energy and may even cause pain or injury.

Also, an important part of this is the saddle height: so if your saddle is too low, your legs won’t be fully extended and this literally reduces power and can also cause strain on your knees.

And if it’s too much, you’ll move your hips and then you’ll lose efficiency.

So, a good rule of thumb is that you should have a slight bend in your knee when you’re pedaling, which should be around 25 to 30 degrees.

Not only that, but you also need to make sure you have the right handlebar reach, which is the distance from the saddle to the handlebar that allows you to lean forward slightly without stretching too much.

And it might be too long if your arms are stiff or your back hurts, so you’ll need to adjust it for the best possible results.

2. Reduce Wind Resistance

Once you see that your bike fits you really well, you need to work on body position as this also has a big impact on your speed.

When you cycle upright you have a lot of wind pushing against your chest, which actually slows you down, and 70% to 80% of the resistance a cyclist faces on flat roads is due to wind drag, so it is no small matter to ignore.

You can really cut it when you are in a tuck position, and if you are using a road bicycle you can put your hands on the lower part of the handlebars.

This will help you stay more aerodynamic and allow you to maintain speed with less effort.

If you make even small changes in posture you can see improvements.

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Master Gear Shifting

If you know how to change gears properly then you can ride your bicycle faster without getting tired.

1. Use Gears To Maintain a Steady Cadence

Using gear shifting correctly is one of the smartest tricks to driving faster without getting tired quickly, as it literally lets you control how hard or easy you pedal, so the important thing is to always maintain a steady rhythm while using the gear.

Also, ideally you should ride your bicycle between 80 to 100 revolutions per minute, as if you are going uphill your speed drops significantly, so to maintain it you have to shift to easier gears to move more smoothly.

And on the other hand, when you drive on flat roads or slopes you have to shift to a harder gear to avoid spinning too fast and wasting more energy.

So, consistent cadence actually helps your muscles work more efficiently and it also reduces fatigue over time.

What’s more, research shows that the most efficient pedaling cadence is between 40 and 85 RPM. However, when performing high-intensity efforts, cyclists often prefer a higher cadence of 90 to 105 RPM to minimize neuromuscular fatigue.[³]

2. Shift at the Right Time

So, this is a common mistake among beginners that they actually wait too long to shift gears, so instead try to anticipate changes in the road ahead, such as: If you see hills, curves or obstacles ahead you may want to change gears before you really need to.

For example: If you are heading up a hill then you need to shift to an easier gear while maintaining a little speed, this makes the climb easier and also it completely reduces the stress on your legs and the bike chain.

If you shift under heavy load, like when you shift while going up a steep climb, it can actually wear out your drivetrain faster, that is why you need to plan ahead, only then can you make the journey more smooth and avoid sudden strenuous efforts, which actually cause the energy to drain out.

3. Avoid Cross-Chaining

Cross-chaining is actually when you put the largest cog on the back with the larger chain ring in the front, or the smallest cog on the back with the smaller ring in the front.

So, these are the extreme gear combinations that you should avoid, because they can literally pull the chain at an angle, and this increases the wear on the chain and the gears and also actually causes reduced efficiency and skipping.

There are very simple ways to prevent this, all you need to do is use a gear combination that keeps the chain as straight as possible.

For example: when you’re in the large front ring you must be in the middle or small rear cog, or when you’re in the small front ring you must use the middle or large rear cog.

So, this is really a simple habit that you need to develop that will keep your bicycle running smoothly and will actually extend the life of your drivetrain components as well.

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Fuel and Hydrate Properly

You need to stay energetic throughout this cycling exercise, so you can consume carbohydrates, electrolytes or snacks so that you do not feel tired or weak.

1. Eat Carbohydrates

When you cycle the body actually uses carbohydrates as its main fuel source, so you should eat carbohydrate-rich meals like oats, banana or toast 1 to 2 hours before a workout can really help give you the energy you need to perform at your best.

Therefore, during the ride your muscles actually burn stored glycogen, so if you don’t replace it you will start to feel tired or sluggish, also known as “bonking.”

Also, it is important for you to re-energies your body after you finish your hike, so you can eat a mix of carbohydrates and protein, such as rice with eggs or a smoothie will work too.

So, when you consume it within 30 to 60 minutes of a ride it helps restore your energy reserves and also rebuild muscle tissue, which actually improves your recovery and performance for future rides.

2. Stay Hydrated

Water is vital to maintaining cycling performance, as losing even 1% to 2% of your water levels can lead to decreased stamina and concentration.

If you want to make short trips, which are usually considered less than an hour, then just plain water is sufficient.

But if you travel longer or in hotter climates, you lose not just water but also electrolytes such as sodium, potassium and magnesium through sweat.

Therefore, you need to replace these things as well which is important to prevent cramps, fatigue and dehydration.

So, use electrolyte tablets, powders or sports drinks during long journeys to stay balanced, always remembering that a good rule of thumb is to drink 500 to 700 ml of fluid every hour, depending on the weather and your sweat rate.

3. Snacks to Sustain Endurance

When you go on a ride that lasts longer than 90 minutes, your body really needs some extra energy, so having easily digestible carbohydrates such as energy gels, bananas or small granola bars can be very beneficial to really keep your performance up.

So, these are the snacks that can provide quick fuel to your muscles and help you avoid any energy crash during the ride.

Additionally, experts suggest that an ideal carbohydrate intake of about 30 to 60 grams per hour is ideal for endurance riding.

Also, energy gels are very popular for this purpose because they are really compact and absorb quickly, but you can also take natural alternatives like dried fruit or a peanut butter sandwich, which also works just fine.

So, the main thing is to eat before you feel tired and not after you actually feel tired, so that your energy stays constant throughout the trip, which really helps you maintain your endurance.

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Practice Aerodynamic Riding

Aerodynamics actually plays a huge role and if you do it correctly you will see your riding speed increase significantly without any effort.

1. Maintain a Streamlined Body Position: Elbows In, Flat Back

Aerodynamics actually play a big role in increasing cycling speed, so when you cycle standing upright with your arms outstretched your body actually creates more air resistance and this actually slows you down.

Furthermore, studies show that up to 80% of the resistance on flat terrain is actually due to air resistance.

So you have to use proper body posture to reduce this, so keep your elbows close to the body and also keep your back flat and low.

So, this is the actual position which keeps the surface exposed to the wind to a minimum and it literally helps you cut through the wind more easily.

And you have to practice this posture regularly, it will make your riding more efficient and when you learn it correctly then you can easily ride the bicycle at higher speeds with less efforts.

2. Use Aero Bars

These are special types of handlebar extensions that actually allow you to relax your arms and get your body into a more aerodynamic shape with the help of aero bars.

By using aero bars you can reduce wind resistance by 20% to 30%, which is why they are also very popular in time trials and triathlons.

If your riding style or schedule really suits it you can slowly incorporate aero bars to your bike and then practice riding with them to gain comfort and control.

However, these aero bars also alter your steering and balance, so it’s best to get comfortable on flat, safe roads before using them in traffic or on technical trails.

3. Wear Tight, Performance Cycling Clothing to Reduce Drag

Just don’t wear loose clothes in the wind, as this creates drag which slows down your speed, so wear tight fitting and performance cycling gear like jerseys, bib shorts and gloves which should be made of smooth, stretchy fabric.

Not only that, it really helps the air flow smoothly around your body, so it’s a good thing some cycling kits are also designed with aerodynamic textures and materials that further reduce drag.

So, these are clothes that not only make cycling faster but also improve comfort by absorbing sweat and reducing friction, allowing you to literally focus completely on your cycling.

Average Cycling Speeds by Experience Level [⁴]

Cyclist Level	Average Speed (mph)	Average Speed (km/h)
Beginner	8–12	13–19
Intermediate	12–16	19–26
Advanced/Professional	16–24+	26–38+

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Conclusion

You’ll really need smart training, proper technique, and good habits to improve your cycling speed, which will also be beneficial.

Once you know what your current pace is, you can set realistic goals that can really build a strong foundation.

So with consistency and dedication you can easily learn How to Improve Cycling Speed, yes there are many things as we have explained many things in this guide so just practice it and become a completely aerodynamic person.

That’s all there is to this guide and if you have any questions let us know in the comments section.

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Frequently Asked Questions

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References:

[1] Strength Training for Cyclists: How Often Should We Hit the Gym, and What Should We Do There? https://www.cyclingweekly.com/fitness/strength-training-for-cyclists-how-often-should-we-hit-the-gym-and-what-should-we-do-there

[2] Key Factors Influencing Cycling Performance and Overall Race Time in Ironman 70.3. https://link.springer.com/article/10.1007/s11332-024-01306-5

[3] Understanding Optimal Cadence Dynamics: A Systematic Analysis. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1343601/full

[4] Cycling Statistics – RunRepeat. https://runrepeat.com/cycling-statistics