1) Increase your annual training volume
Adding training volume, especially in the form of moderate aerobic endurance work, is one of the most effective ways to boost fitness and performance. Small weekly increases can lead to significant annual gains. For example, adding 15 minutes to a weekday ride and 45 minutes to a weekend endurance ride can take you from 8 hours to 9 hours of training per week. Over 48 weeks, that’s an increase from 384 to 432 annual training hours.
This 12% increase can make a noticeable difference in your aerobic conditioning, durability, and ability to handle higher-intensity training. The key is to balance increased volume with adequate recovery.
How do you fit in more training time? Indoor cycling is an option for busy schedules. It allows you to ride indoors when outdoor conditions are unfavourable, and it’s also more time-efficient because it typically takes less time to get going. Another option is to include regular commuting to and from work, if that’s an option. But of course, every cyclist will at some point hit the ceiling of how much time they have available. Then it’s time to focus on the other fundamentals.
2) Prioritise sleep duration and quality
Before splurging on the newest recovery gadgets, prioritise optimising your sleep. While research on sleep hygiene strategies isn’t universally definitive, crafting an ideal sleep environment can yield meaningful improvements. Start with a quality mattress to minimise discomfort and prevent nighttime wake-ups. Blackout curtains can block out urban light pollution, while a cooler bedroom temperature is one of the most effective ways to enhance sleep quality.
Equally important is avoiding activities that elevate stress before bed, such as reading the news or doomscrolling. Instead, cultivate a pre-sleep routine that fosters relaxation. It could be reading, journaling or watching a light-hearted TV show (just avoid anything too binge-worthy). Small changes like these can make a world of difference in how rested and ready you feel for your next ride.
3. Improve your carbohydrate intake on the bike
Recent research has highlighted the importance of carbohydrate intake during strenuous exercise. While professional cyclists often consume 120–140 g of carbs per hour, a more tailored approach is often better for amateur athletes.
For endurance rides (zone 1 and 2): Aim to replenish 20-30% of your hourly energy expenditure. For a 600-kcal ride, this translates to 120–200 kcal or 30–50 g of carbohydrates per hour. For rides under 75 minutes, focus on fluids and electrolytes rather than calories.
For intervals and races (zones 3+): Replenish about 50% of your hourly energy expenditure. At 1,000 kcal per hour, this means consuming 400–500 kcal or 100–125 g of carbs per hour. Higher-intensity efforts rely more on carbohydrates, making this strategy crucial for sustained performance.
4. Add intensity the right way
Sports science shows that it’s optimal to include a large volume of low- to moderate-intensity training and a low volume of high-intensity training. The ratio of 80:20 is often used as a baseline. But each cyclist has to find their own formula. But the thing about cycling is that it tends to happen at low to mid intensity unless there’s an external reason or intention to do otherwise. So, most cyclists have no issues filling those 80% of rides with zone 2 intensity. But those 20% of high-intensity workouts often get forgotten.
So, make sure you plan enough intervals that address all of the zones starting from 3 and up. If intervals make up significantly less than 20% of your training volume, it could be the thing that’s holding you back.
Additionally, diversify your training with strength work and weight-bearing activities. Strength training not only improves performance but also reduces the risk of injury, ensuring you miss fewer days of sport-specific training.
These four changes can be the most powerful ways to elevate your cycling performance. But it takes a lot of willpower and quiet, consistent work to implement them. It’s hard to brag about an extra hour of training, improved sleep patterns or a few more grams of carbs. But fixing these fundamentals is how you make real progress.
