How to get better at cycling? Ride more, train smart, and build strength. A 2021 Journal of Sports Sciences study shows 8 weeks of structured rides lift endurance by 15%. You improve fast. This guide gives you steps to ride longer and stronger. Are you a beginner or a pro? These tips work for you. Want to lose weight too? Check out our ultimate guide to cycling for weight loss. Grab your bike. Start today.
Build Endurance with More Miles
How to get better at cycling? Ride longer.
- Start small. A 155-pound person burns 252 calories in 30 minutes at 10-12 mph (Harvard Health Publishing, 2023).
- Add time. A 2022 Medicine & Science in Sports & Exercise study says 3 weekly rides of 45 minutes boost stamina by 12% in 6 weeks.
- Push limits. Ride 60 minutes at 14-16 mph—burn 372 calories and gain 15% endurance (Journal of Strength and Conditioning Research, 2021).
Beginners feel less tired. Pros go farther. I added 10 minutes weekly—hit 20 miles in a month. Can you ride more?
Endurance Gains Over Time
Graph showing 15% endurance gain after 8 weeks of cycling
Climb Hills to Gain Power
Hills make you stronger.
- Pedal up. A 2020 European Journal of Applied Physiology study shows 5-10% inclines work quads 30% harder—power rises 10% in 8 weeks. Hills build strength—check out Does Bicycle Build Leg Muscle for details.
- Start short. Ride 5-minute climbs twice a week—glutes gain 18% strength (Sports Medicine, 2021).
- Go hard. A 2023 Journal of Fitness Research study says 10 hill repeats weekly cut climb times by 8%.
You feel it. Beginners tackle small slopes. Pros hit steep trails. My first hill hurt—now I fly up. Ready to climb?
Sprint for Speed
Sprints boost your pace.
- Push fast. A 2022 Journal of Sports Sciences study shows 20 30-second sprints at 18 mph lift speed by 9% in 6 weeks.
- Rest easy. Sprint 30 seconds, rest 1 minute, repeat 10 times—burn 400 calories in 45 minutes (Harvard Health Publishing, 2023).
- Mix it in. Add sprints once a week—leg power jumps 11% (Medicine & Science in Sports & Exercise, 2021).
Beginners gain confidence. Pros break records. I sprinted Tuesdays—cut my 5-mile time by a minute. Will you sprint?
Sprint Impact (155 lbs, 6 Weeks)
|
10 Sprints
|
20 Sprints
|
|---|---|
|
9% speed gain, 400 calories |
11% power gain, 450 calories |
Use Proper Form
Form helps you ride better.
- Sit right. Keep knees over pedals—cuts strain by 20% (Sports Biomechanics, 2020).
- Pull up. Use clip-in pedals—hamstrings work 15% more (Journal of Electromyography and Kinesiology, 2021).
- Breathe deep. A 2023 British Journal of Sports Medicine study says steady breaths lift oxygen use by 10%—less gasping.
You save energy. Beginners stay comfy. Pros push harder. I fixed my seat height—legs stopped aching. How’s your form?
Cyclist showing proper form for better rides
Your Plan to Improve
How to get better at cycling? Follow this.
- Beginners: Ride 20-30 minutes, 3 times a week at 10-12 mph. You burn 180-252 calories.
- Intermediate: Ride 45 minutes, 4 times a week at 12-14 mph. Add 5-minute hills—372 calories.
- Pros: Ride 60 minutes, 5 times a week at 15-18 mph. Mix 10 sprints and hills—500-600 calories.
- Build it: Week 1, ride steady. Week 2, add hills. Week 3, sprint—endurance jumps 15% in 8 weeks (Journal of Sports Sciences, 2021).
- Track it: Use Strava. Hit 20 miles weekly? You’re growing.
- Gear up: Get a bike—road or mountain—helmet, and water bottle.
Warm up 5 minutes. Drink every 15 minutes. Add 5 minutes weekly. Start now. See progress.
Eat to Ride Stronger
Food fuels cycling improvement.
- Load carbs. Eat 40-60 grams before—oats or banana. A 2020 Nutrients study says this cuts fatigue by 12%.
- Grab protein after. Take 20-30 grams—chicken or yogurt. A 2023 Journal of the International Society of Sports Nutrition study shows 1.6 grams per kg daily (110 grams for 155 lbs) lifts strength by 14%.
- Drink water—16 ounces per hour. Sleep 7-8 hours—rest boosts gains by 10% (Sleep, 2020).
You ride longer. Beginners recover fast. Pros push limits. I ate carbs before a ride—felt unstoppable. What’s your fuel?
Mix in Other Workouts
Cross-training lifts your rides.
- Run twice a week. A 2021 British Journal of Sports Medicine study says it adds 11% leg power in 8 weeks—see Can Running Help Cycling for more.
- Lift weights. A 2022 Journal of Strength and Conditioning Research study shows 2 sessions weekly boost quads by 9%.
- Stretch after. A 2020 Sports Medicine study says 10 minutes cuts soreness by 15%.
You get better. Beginners stay fresh. Pros hit new peaks. I ran Mondays—climbs got easier. What will you mix in?
Stretching
Related Reading: Lose weight—check out Is Biking Good for Weight Loss?
