Cycling season is just around the corner, and let’s be real, no one wants to be the slow one struggling to keep up, especially on group rides. Whether you’re riding solo or with a crew, getting faster on the bike is always a plus.
So, I asked ChatGPT, “How do I become a faster cyclist?” The answer? A mix of structured training, smart technique, strength work, and proper fueling. A lot of it makes sense, and I’m thinking of trying out some of these strategies. Here’s what ChatGPT suggested:
1️⃣ Build a Stronger Aerobic Base
🚴 Why? Speed comes from endurance first. The stronger your aerobic system, the longer you can push faster speeds.
🟢 How?
- Ride at least 3x per week, with one long ride at a steady pace.
- Keep rides in Zone 2 (easy/moderate effort) for endurance gains.
- Slowly increase weekly mileage to make faster efforts feel easier.
2️⃣ Incorporate Speed Workouts
🔥 Why? To get faster, you have to train faster.
🟢 How?
- Sprint Intervals: Ride hard for 30-60 seconds at max effort, then recover for 2-3 minutes. Repeat 6-10 times.
- Hill Repeats: Sprint up a hill for 20-60 seconds, then recover. Improves power and endurance.
- Threshold Training: Ride at a hard but sustainable effort (just below max) for 10-20 minutes, then recover.
Example Speed Workout:
✅ 10-minute warm-up
✅ 8 x (30-sec sprint + 2-min easy spin)
✅ 10-minute cooldown
3️⃣ Improve Your Pedaling Efficiency
⚙️ Why? Wasted movement = wasted energy.
🟢 How?
- Keep a cadence of 80-100 RPM to pedal smoother and reduce muscle fatigue.
- Use circular pedaling (push down AND pull up) if using clipless pedals.
- Ride with a relaxed upper body—gripping too tight wastes energy.
4️⃣ Strengthen Your Legs & Core
💪 Why? Stronger legs mean more power, and a stable core improves control.
🟢 How? (2-3x per week)
- Squats & Lunges – Build leg strength for hill climbs.
- Deadlifts & Kettlebell Swings – Develop explosive power for sprints.
- Planks & Russian Twists – Strengthen core stability for better control.
5️⃣ Optimize Bike Setup & Riding Position
🔧 Why? Aerodynamics and comfort affect speed.
🟢 How?
- Lower your torso slightly to reduce wind resistance.
- Check saddle height and position for efficient pedaling.
- Use aero tuck position (forearms resting on handlebars) on long straightaways.
6️⃣ Fuel Properly for Energy & Recovery
🥗 Why? Low energy = low speed.
🟢 How?
- Before a ride: Eat carbs + protein (oatmeal, banana, or eggs).
- During a ride: If over 90 min, refuel with a small snack (energy bar, fruit).
- After a ride: Recover with protein + carbs (chicken & rice, smoothie, protein shake).
7️⃣ Ride with Faster Cyclists
🚀 Why? Training with stronger riders pushes you beyond your comfort zone.
🟢 How?
- Join a local group ride that’s slightly faster than your current pace.
- Try drafting behind others to practice speed and efficiency.
- Push yourself to stay with the pack longer each ride.
8️⃣ Track & Adjust
📊 Why? Data helps you see what’s working.
🟢 How?
- Use Strava, Garmin, or Wahoo to track speed, cadence, and power.
- Set a goal pace (e.g., increase average speed by 1 mph in 8 weeks).
- Adjust training every 2-4 weeks based on progress.
🔥 Summary – How to Become a Faster Cyclist
✅ Build endurance with steady rides
✅ Train speed with sprints, hills, and threshold work
✅ Pedal efficiently (higher cadence, smooth strokes)
✅ Strength train for leg power and core stability
✅ Dial in your bike fit for better aerodynamics
✅ Fuel for performance before, during, and after rides
✅ Ride with faster cyclists to push your limits
✅ Track progress and adjust training
Have you started training for the upcoming cycling season? How do you plan to get faster and stronger on the bike?
If you’re serious about cycling faster, you’ll need to train. Whether you choose a personal coach, a structured program, or even a well researched plan from AI or a YouTube video, is up to you. But consistency is vital. Put in the work, stay dedicated, and you will see results. It’s time to commit and get started. LET’S GO!