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How to get faster at cycling

We’ve now been cycling for over a decade and have raced and toured across most of Europe and Africa. We thought we would share a few things we have learned along the way that will help you get faster at cycling and improve your cycling performance.


Steady rides improve cycling performance and help you get faster at cycling
Steady rides make up the bulk of your training

1. Accept that getting faster at cycling won’t happen overnight


As we have written before on this blog, improving cycling performance comes from having a clear, repeatable plan and executing on that plan. An effective cycling plan has progressive overload. Where increases in weekly distance and speed are built into the programme. This challenges your body to get stronger and faster. There are people out there that will try to convince you there are magic short cuts. There aren’t.


2. Develop a structured cycling training programme


The best plans mix different types of rides to target particular aspects of your fitness. Here are a few examples to consider.

  • Interval Training: Incorporate interval training sessions into your routine. Intervals involve alternating between high-intensity efforts and recovery periods. For example, you might do a set of 1-2 minute sprints followed by a 3-4 minute recovery period. Interval training helps increase your anaerobic capacity and overall speed.

  • Hill Repeats: Hills provide an opportunity to work on both strength and speed. Include hill repeats in your training plan to improve your climbing abilities and increase your power output.

  • Long, Steady Rides: Longer rides at a moderate pace help improve your endurance and cardiovascular fitness. These rides build the foundation for faster cycling by increasing your aerobic capacity.


3. Fuel your body properly


Proper cycling nutrition and hydration are vital if you are going to get faster at cycling and improve your cycling performance.

  • Overall diet: As we have written elsewhere, eating a diet based around whole foods and avoiding anything highly processed is critical to maintaining your overall health. This will give your body the platform it needs to train effectively and get faster.

  • Pre/during rides: Carbohydrates provide readily available energy, and a small amount of protein can help sustain energy levels. Dehydration can significantly impact your performance. Stay hydrated before, during, and after your ride. Carry a water bottle and drink regularly.


cycling nutrition to get faster at cycling
It's all about home cooking

4. Don’t underestimate rest and recovery


Cycling leads to microscopic damage in your muscle fibres. During rest, your body repairs this damage, which is a crucial step in muscle growth and strength development. This repair process is what makes your muscles stronger and more resilient, helping you generate more power during your rides and helping you get faster at cycling. Proper rest replenishes your body’s energy stores and will help you stay injury free.


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  • Why is weight so important?
    Reducing weight is the most noticeable upgrade you can make. Lightweight bikes accelerate faster and are more responsive to the power you generate, helping you reach your performance potential. Lightweight means going faster and further, for longer. We help cyclists reach their goals - from competitive racers to weekend riders.
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    Most of our bike parts are made from carbon fiber which is lightweight, stiff for optimal power transmission, and flexible in certain dimensions making cycling more comfortable. We put every part through rigorous testing by us and our small team of cyclists. This means you can be confident that our parts will perform for thousands of miles.
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    The cycling industry is full of gimmicks, poor quality parts and expensive marketing. We are flipping the switch. We work directly with the same manufacturers producing parts for the top cycling brands, avoid the marketing gimmicks and expensive packaging, to bring you top quality products at a fraction of the cost.
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    Our TPU inner tubes are size 700 x 18-32c and fit a standard bike wheel. Unless you cycle a Brompton you probably have a standard wheel. 18-32c means the tube will inflate to fit a range of tire widths between 18 mm and 32 mm. Our Litebike Performance 50g tubes are suitable for disc and rim brakes. Our RideNow 35g tubes are also suitable for rim and disc brakes.
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    Our RideNow gravel tubes are sized 700 x 32-47c. This means the tube will inflate to fit the full range of tire widths between 32 mm and 47 mm.
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    Like with butyl and latex tubes, TPU inner tubes can puncture. However, studies have shown that TPU is more puncture resistant than other materials. You can take steps to reduce the chances of getting a puncture, for example by cleaning your tyre to remove any debris and not inflating the tubes above 8psi outside the tyre.
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  • What are the benefits of a waxed chain?
    You will go faster. Studies have shown you will save up to 7 watts. You will save time cleaning. Wax repels dirt. You will help the planet.
  • How do I wax my own chain? It sounds complicated.
    Chain waxing can be done at home with an old slow cooker and a few other household items. Once you have done it once it’s easy to repeat. If waxing is not your thing, but you’re still after the performance benefits of a waxed chain, we sell a small selection of top quality, pre-waxed chains. We wax them ourselves in our workshop.
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