Becoming a ‘Stronger’ cyclist

Becoming a “stronger” cyclist is one of the most common yet often vague goals for riders looking to improve. Beyond simply spending more time in the saddle, there are many evidence-based resources and methods that can help you build strength, endurance, speed, and confidence on the bike. Whether your goal is preparing for a sportive, tackling longer rides, increasing your speed, or improving and maintaining good health, you can benefit from a structured approach.

Health reminder: If you are new to cycling, returning after a break, or have any underlying health concerns, always consult your GP before starting a new training plan.

 

Indoor Training Options

Indoor training, whether freeride or structured, is an excellent option for those unable to ride outdoors for any reason. It is particularly valuable in colder months when poor weather or icy conditions make outdoor riding difficult or unsafe.

Here are some of the most popular platforms available:

      • Zwift – Offers immersive virtual worlds, structured workouts, and group rides that help keep motivation high.
        https://www.zwift.com/uk/how-it-works
      • TrainerRoad – Provides data-driven training plans focused on measurable performance improvement through power-based workouts.
        https://www.trainerroad.com/
      • Rouvy – Uses real-world video routes and GPS data to create realistic training experiences with elevation and distance simulation.
        https://rouvy.com/
      • MyWhoosh – A completely free indoor cycling app offering structured workouts, virtual racing, and scenic routes inspired by real locations.
        https://mywhoosh.com/

Equipment tip: You will need a compatible indoor trainer. Direct-drive trainers are quieter and more accurate than wheel-on types, but more expensive. Most platforms require a monthly subscription, although MyWhoosh is currently free. Choose based on your goals, budget, and available space.

 

Learning and Inspiration

Many online resources provide useful insights, training guidance, and motivational content for cyclists at every level. A few reliable examples include:

 

If you prefer video-based learning, this short YouTube guide provides additional insights into structured training and improving cycling performance:
https://youtu.be/uZOBOsNKi7E?si=aVrIdLj6MwPe5vuA

 

Conquering the Hills

Climbing is a skill that depends on fitness, technique, and patience. Every rider progresses differently, but with consistent practice, anyone can become more confident on hills.

Key tips:

      • Improve your power-to-weight ratio through consistent training and balanced nutrition.
      • Select suitable gearing such as a compact crankset or wide-range cassette.
      • Maintain a smooth cadence between 70 and 90 rpm when climbing.
      • Practise both seated and standing climbing to develop strength and efficiency.

Helpful resources:

 

Supplementary Tips

      • Set clear goals – Define specific, measurable targets such as distance, elevation, or average power. Track your progress using apps like Strava, Garmin Connect, TrainerRoad, or TrainingPeaks, which provide detailed performance analysis and progress tracking.
      • Plan your training – Mix endurance rides, interval sessions, and recovery weeks for steady improvement.
      • Blend indoor and outdoor riding – Structured indoor sessions build fitness; outdoor rides improve handling and endurance.
      • Maintain your bike – Keep your tyres, brakes, and drivetrain clean and checked for safety and efficiency.
      • Prioritise recovery – Adequate rest, nutrition, and hydration are essential for consistent progress. Short off-bike strength sessions also help prevent injury.

 

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