20 unique tips to take your cycling performance to the next level

Whether you are a seasoned cyclist or just starting out, improving your cycling performance, in terms of speed, duration or distance is always a worthwhile goal. Here are 20 unique tips to help you take your cycling skills to the next level:

1-Add Strength Training To The Mix

having the muscle power to push through a cycling race is critical if you want to be the best in the game.

And yes cycling itself may build up some muscle mass along the way, but weight lifting will definitely help you put a serious amount of muscle size to improve your overall cycling performance.

one of the best workout routines that you can easily incorporate into your weekly routine without hindering your recovery is a full body workout. it will hit all your muscles 3 times per week just in 3 days.

Give strength training a try and it will take your cycling speed and performance to the next level.

2-Optimize Your Cycling Posture

There is no good performance out of a bad cycling posture, take it from a physiotherapist.

you have to ensure that your bike is properly fitted to your body proportions to minimize discomfort and maximize efficiency.

everyone is different and what works for you may not work for others, so you need to play around with the set height, material, and every other area that may need attention to bring the chemistry between you two.

3-Work on Cadence

Cadence for cycling is the number of times you turn the pedals per minute. finding and developing efficient pedaling techniques will help you pedal faster with less energy over time.

There’s no ‘perfect’ cadence but trained amateur riders typically ride at around 80 to 90rpm, while some pro riders may ride with a cadence approaching 100rpm.

in general, Aim for a cadence of around 80-100 revolutions per minute for the best cycling performance.

4-Do HIIT Workout Sessions

HIIT stands for High Intensity Interval Training.

It’s a type of cardio workout that consists of short bouts of high-intensity exercise broken up with periods of low-intensity exercise.

For example, Pedal as fast as you can for 30 seconds, then ride easy for 2 min and keep doing this cycle for 5-10 rounds.

As you become fitter, increase the duration of the high-intensity period or decrease the low-intensity period.

If you do a HIIT workout once or twice a week, you will notice your performance go up especially when you ride uphill.

5-Include Hill Repeats

Riding over a flat smooth road might be your thing, but if you are not doing some hill repeats, going up and down the hill, you are missing a lot in your cycling performance improvement.

going up and down the hill multiple times will push every muscle in your body, which will make riding on a flat road much easier.

Include some hill repeats into your cycling training routine to have much stamina and strength over time.

6-Cross-Train

Doing a ride every day is great but it only works on certain muscle groups over and over again with no rest. If you keep doing that, you won’t be building any muscle anywhere else and end up getting injured.

Engaging in other forms of exercise such as swimming or running once or twice a week will strengthen different muscle groups and prevent overuse injuries.

7-Fuel Properly

What you eat before and after a ride can push your cycling performance a notch.

my recommendation is a whole meal with high protein, carbs, and some fat before a ride of about 2 hours and the same meal after the ride within an hour is ideal for cycling performance and recovery.

Also, you can take an energy drink (mix 1 liter of water, 250ml of any juice, and 1/4 of salt) during your cycling ride to keep the energy levels up.

8-Stay Hydrated

being dehydrated will decrease your cycling performance significantly to the point where you might pass out. that’s why taking care of your body fluids is no joke!

A general recommendation, Drink 3-4 liters each day and at least 1 liter during the ride itself.

9-Manage Your Effort

A cycling ride is like a marathon, if you push too hard at the beginning, you will reach the finish line in one peace.

Too much effort at any point during your ride will burn you out and you won’t be able to finish or you will get injured.

that’s why you need to learn to pace yourself during longer rides by monitoring your heart rate or using perceived exertion as a guide.

10-Invest in Quality Gear

investing in high-quality Cycling gear plays a vital role in ensuring both comfort and safety while pedaling through the open road or rugged trails.

Whether you are an avid cyclist or a casual rider, having the right cycling gear can greatly enhance your riding experience. Here are some essentials:

Cycling Helmet: Protecting your head is of utmost importance. Invest in a high-quality helmet that fits snugly and meets safety standards.
Cycling Jersey: A cycling jersey is designed to be lightweight, breathable, and moisture-wicking. It helps regulate body temperature, keeps you dry, and reduces wind resistance.
Cycling Shorts: Padded cycling shorts provide cushioning and protection during long rides.
Cycling Shoes: Proper cycling shoes are designed to enhance pedaling efficiency and foot stability.
Cycling Gloves: Cycling gloves offer protection and comfort for your hands. They help absorb vibrations, prevent blisters, and provide a better grip on the handlebars.
Cycling Eyewear: Sunglasses or cycling-specific glasses protect your eyes from harmful UV rays, wind, debris, and insects.
Water Bottle and Cage: Staying hydrated is crucial during rides. Get a suitable water bottle and cage that easily attach to your bike frame, allowing quick and easy access to fluids while on the go.
Bike Lights: If you plan on cycling during low-light conditions or at night, invest in front and rear lights for visibility and safety.

Remember, the right cycling gear not only enhances cycling performance but also promotes safety during your biking adventures.

11-Practice Bike Handling Skills

Bike handling skills are essential for any cyclist, whether you’re a casual rider or a seasoned athlete. By honing your bike handling skills, you can improve your control, confidence, and overall enjoyment of the bike. Here are some key areas to focus on:

Balance and Stability: Develop your balance by practicing riding slowly in a straight line, gradually increasing your speed and maintaining control.
Cornering: Mastering the art of cornering is crucial for efficient and safe riding. Approach corners with the appropriate speed, lean into the turn, and focus on looking through the turn toward your exit point. Shift your weight to the outside pedal and maintain a light grip on the handlebars to maintain traction.
Braking Technique: Understanding effective braking techniques is essential for maintaining control and reducing the risk of accidents. Practice modulating your brake pressure, shifting your weight back slightly when braking, and using both brakes evenly for balanced stopping power.
Descending Skills: Descending requires a combination of confidence and control. Practice descending on different terrains and at varying speeds to develop your skills. Keep your weight centered and low, maintain a relaxed grip on the handlebars, and use your body and bike positioning to navigate turns and obstacles.
Obstacle Handling: Improve your ability to navigate obstacles such as potholes, curbs, and debris. Practice lifting your front wheel to clear obstacles, hopping over small barriers, and maneuvering around tight spaces.

Remember, practice makes perfect! Gradually challenge yourself to try new skills and techniques, but always prioritize your safety.

12-Join a Group Ride

Riding in a group can be a surefire way to improve your average speed. If you’re with other riders, there’s the incentive to keep up, so that even if you’re starting to flag you’ll hang in and keep going.

Likewise, if you’re feeling fresh you can set the pace and help your fellow riders to keep going faster.

As long you all keep pushing each other to perform better you will be the best version of yourself in no time!

A bike tune-up is a regular maintenance procedure that helps keep your bike in top shape and ensures a smooth and safe ride.

During a tune-up, a professional bike mechanic will inspect and adjust various components of your bike, including the gears, brakes, tires, and chains. They will also check for any potential issues, such as loose bolts or worn-out parts, and address them accordingly.

Regular tune-ups can help extend the lifespan of your bike, improve its performance, and enhance your overall cycling experience.

14-Use Technology

Cycling computer apps and bike-tracking devices are essential tools for avid cyclists and enthusiasts looking to enhance their riding experience.

These innovative technologies provide valuable insights and information that can help improve performance, track progress, and enhance safety.

They also utilize GPS technology to track your speed, distance, and route, providing real-time data during your rides.

These apps often come with additional features such as elevation tracking, route planning, and even social integration to connect with fellow cyclists.

With the help of cycling computer apps and bike-tracking devices, you can take your cycling experience to the next level. Whether you’re training for a race, exploring new routes, or simply enjoying the joy of pedaling, these tech companions will enhance your rides and make them more rewarding.

15-Include Recovery Days

Recovery days are crucial for cyclists to optimize their performance and prevent overtraining. These days allow the body to repair and rebuild muscles, replenish energy stores, and reduce the risk of injury.

By incorporating regular recovery days into their training schedule, cyclists can improve their overall performance, prevent burnout, and maintain long-term progress.

Remember, rest is just as important as training when it comes to reaching your cycling goals.

16-Improve Your Breathing Technique

Proper breathing technique plays a crucial role in maximizing your cycling performance. Here are a few key points to consider:

Deep Belly Breaths: Engage in deep diaphragmatic breathing, also known as belly breathing. This technique allows you to take in more oxygen and release carbon dioxide efficiently. To practice, inhale deeply through your nose, expanding your belly, and exhale through your mouth, allowing your belly to deflate.
Rhythm and Timing: Sync your breath with your pedal strokes to create a harmonious cadence. As you pedal, try to maintain a consistent rhythm by inhaling during one pedal stroke and exhaling during the next. Experiment with different patterns to find what works best for you.
Controlled Breathing: Maintain control over your breath, especially during intense cycling efforts. Avoid shallow, rapid breathing as it can lead to hyperventilation and decreased oxygen intake. Instead, strive for slow, controlled breaths that reach deep into your lungs.
Breath Awareness: Stay mindful of your breath throughout your ride. Regularly check in with your breathing pattern to ensure it remains smooth and relaxed. If you notice tension or shallow breathing, take a moment to consciously reset and deepen your breath.
Practice Off the Bike: Enhance your breathing technique by incorporating specific breathing exercises into your training routine. Techniques like box breathing, alternate nostril breathing, or pranayama can help increase lung capacity, reduce stress, and improve oxygen efficiency.

Remember, mastering the art of breathing takes practice. Incorporate these techniques gradually and experiment to find what works best for your body and cycling style.

17-Practice Visualization

Visualization is a powerful tool that can help boost confidence and improve performance in various activities, including riding or racing. By creating vivid mental images of successful rides, you can enhance your skills and mindset. Here’s a step-by-step visualization exercise to help you visualize successful rides:

Find a quiet and comfortable space where you can relax without distractions.
Close your eyes and take a few deep breaths to calm your mind and body.
Begin by imagining yourself in a riding situation, perhaps on a favorite trail or in a competition.
Visualize the details of the ride: the terrain, the bike beneath you, the sounds, the smells, and the feeling of the wind against your skin.
Picture yourself riding smoothly and confidently, effortlessly navigating any obstacles or challenges along the way.
Visualize your body positioning, balance, and technique, focusing on executing each movement with precision and control.
Imagine the exhilaration and joy you feel as you successfully complete the ride, crossing the finish line or reaching your desired destination.
Engage all your senses in this visualization exercise, making the experience as vivid and real as possible.
Spend a few moments basking in the satisfaction of a successful ride, appreciating your skills and abilities.
When you’re ready, slowly open your eyes and bring your awareness back to the present moment.

Practicing visualization regularly can help improve your confidence, focus, and overall performance in rides or races. Give it a try and reap the benefits of this powerful mental training technique.

18-Warm-Up Properly

Before embarking on intense physical activity such as a bike ride or a race, it is crucial to engage in a proper warm-up routine to increase blood flow and prepare your muscles for the upcoming effort.

The proper warm-up routine for cycling can include a combination of joint mobility exercises, dynamic stretches, and muscle activation exercises.

These activities will help raise body temperature, improve flexibility, and activate the relevant muscles for the activity you are about to engage in.

19- Have A Training Log For Cycling

As part of your training routine, it is important to maintain a training log. This allows you to track your progress and set realistic goals.

By keeping such a log, you can enhance your performance by analyzing your training sessions and making adjustments where necessary.

The log can include information such as the date, type of training, duration, intensity, and other relevant factors. It serves as a useful tool for keeping track of your training and enables you to recognize your achievements over time.

Don’t miss the opportunity to document your training sessions and motivate yourself to achieve your fitness goals! Keep up the good work!

20-Have Fun

Always remember to enjoy the process and have fun while riding your bike. Maintaining a positive mindset will keep you motivated and improve your overall Cycling performance.

Don’t be afraid to explore different routes and landscapes, as it will allow you to discover new places and embark on exciting two-wheeled adventures.

What you need to know…

By incorporating these 20 unique tips into your cycling routine, you can make significant strides towards improving your performance and achieving your cycling goals. Remember, consistency and dedication are key, so keep pushing yourself and enjoy the journey!