When you start cycling, you'll probably want to get better. This could mean working on your skills, getting faster, getting stronger, or riding for longer. You might have a specific goal, like finishing a sportive or entering your first race, or you might just want to keep up with your faster friends or improve your fitness.

Whether you're aiming to compete, commute more efficiently, or just enjoy your weekend rides, becoming a better cyclist involves improving your comfort, nutrition, technique, and consistency. Below are five practical and science-backed strategies to help you ride stronger, longer, and more confidently.

Make sure you're comfortable

If you feel comfortable while cycling, you're more likely to ride longer, faster, or farther. While you do need to put in effort to improve as a cyclist, that doesn't mean you should suffer. Remember, cycling is supposed to be enjoyable!

To ensure you're comfortable:

Get a proper bike fit: If you have the budget, having a professional bike fit is a worthwhile investment. Visit a professional bike fitter who can adjust saddle height, handlebar reach, and pedal alignment based on your body dimensions and riding style.

Choose the right saddle: Not all saddles are created equal. A proper saddle should support your sit bones without causing discomfort or chafing.

Make sure you’ve got your clothing right: a good pair of cycling bib shorts or tights is a must, as is the right kit for the conditions. If you’re riding through the colder months, invest in a good winter cycling jacket and cycling gloves as an absolute minimum.

A well-fitted bike feels like an extension of your body, allowing you to ride longer and harder with less fatigue.

Avoid bonking or hitting the wall

Always bring extra food just in case, and if you'll be out for a long time, start eating after the first 30 minutes. A good guideline is to take in 60 grams of carbohydrates every hour, so check the labels on your food to ensure you have enough.

Stay hydrated: Even slight dehydration can impair performance. Aim to drink 500–1000 ml of fluid per hour depending on the weather.

Refuel during long rides: Nutrition for cycling doesn’t have to mean eating expensive supplements; bananas, cereal bars and jam sandwiches all contain lots of easily absorbed carbohydrates, are convenient to carry, and easy to digest. A simple rule is to eat something every 30-45 minutes.

Eat a balanced meal before your ride: Include complex carbs like oats, whole grains, or bananas to provide sustained energy.

Here’s how to avoid bonking:

It happens when your body uses up its glycogen, which is the energy stored in your muscles. When this happens, your muscles don't have enough fuel to keep going. It's not just about feeling tired in your legs; the exhaustion is really strong, and it feels like you can't continue at all.

Bonking is a term commonly used within the cycling community to describe a sudden and debilitating loss of energy, typically resulting from depleted glycogen stores. This phenomenon—an unforeseen deficit of energy while cycling—is a dreaded experience for cyclists, manifesting with little warning and possessing the potential to abruptly derail an otherwise enjoyable ride.

Gradually increase your average speed

Getting faster doesn’t happen suddenly. It takes regular practice and working hard to challenge yourself.

Based on Strava data, the average male cyclist rides at about 20.4 kph (12.7 mph), while the average female cyclist rides at around 17.7 kph (11 mph). While this information might be interesting, it's important not to focus too much on it — it's best to compare your own rides first.

To improve your average speed:

Try interval workouts: Alternate between quick, hard effort and recovery. For instance, pedal hard for 2 minutes, then take it easy for 2 minutes, and repeat. You can also find a road sign or building to ride towards. Push hard until you reach it, then relax. The Coospo CS500 bike computer features a customizable interval training mode, allowing you to set different workout phases to match your training goals.

Ride with faster cyclists: Joining a group ride can help you learn to draft, pace, and push yourself.

Track your progress: Use a GPS bike computer and a heart rate monitor to monitor your speed, cadence, and heart rate over time.

By doing specific speed workouts, you can see improvements in your average pace in just a few weeks.

Work on your biking technique and bike handling skills

Even good cyclists can have trouble with bad technique. Good bike handling helps you ride faster and stay safer, especially in group rides or on tricky terrain.

Improve your technique by:

Practicing cornering: Lean your bike, not your body, and look through the turn. Start with wide, gradual turns.

Mastering gear shifts: Learn when and how to shift efficiently to maintain cadence and prevent muscle fatigue.

Improving braking technique: Use both brakes evenly, and apply pressure gradually to avoid skidding.

Riding in various conditions: Practice in rain, wind, and gravel to become a more adaptable cyclist.

Spending time improving technique pays off not only in races but also in your everyday rides.

Pack in the miles with commutes

A great way to become a better cyclist is to ride your bike more often, and commuting is an easy way to get in those extra miles.

To make the most of commuting:

Plan safe routes: Use bike paths and low-traffic roads. Apps like CoospoRide can help you map out efficient routes.

Use the right gear: A set of panniers or a backpack, fenders for rainy days, and the BLC100 bike light can make commuting easier and safer.

Be consistent: Even commuting just 3–4 times per week adds up. A 10 km commute each way equates to 100–160 km per week without dedicated training time.

Try to keep your heart rate low during your commutes. Maintain a steady pace while going uphill, cycle at a faster pedal speed, and don’t push too hard when starting from traffic lights. This will help avoid tiring out your muscles too much.

Riding at an easier pace can help you go faster overall. It's fine to add some high-intensity rides to your routine, but your body also needs time to recover with some easy pedaling, especially if you bike to work every day. Don't forget to eat well before, during, and after your rides.