How can I improve my cycling performance?

This question is about Cycling

Sarah Achleithner

Cycling performance can be improved through the proper combination of strategies, including a nutritious diet, adequate sleep, proper hydration, targeted training routines, and improved pedaling techniques [


]. Adaptations to the cardiovascular and musculoskeletal systems in response to exercise (and the accompanying improvements in strength and endurance) are a result of the frequency, intensity and duration of exercise, combined with the age, gender, genetics, nutrition and training history of the individual [



There are also physiological factors to consider, such as breathing patterns, blood sugar levels, energy input and output, power to weight ratio, and body mass index [



Furthermore, rest days are important for adaptations and performance benefits. Inadequate rest can lead to overtraining, exhaustion, or other health complications that can negatively affect performance.

two people cycling along dirt road with mountains and water in the background

  1. Duc, S., Bertucci, W., & Grappe, F. (2019). Strategies for improving the pedaling technique. The Journal of sports medicine and physical fitness, 59(12), 2030–2039.

  2. Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine, 8(6), a029769.

  3. Faria, E. W., Parker, D. L., & Faria, I. E. (2005). The science of cycling: physiology and training - part 1. Sports medicine (Auckland, N.Z.), 35(4), 285–312.