How Can I Improve My Cycling Efficiency?

Cycling efficiency is about getting the most forward movement for the energy you put into the pedals. Improving it allows you to ride faster at the same effort, conserve energy, and delay fatigue. Efficiency comes from technique, body position, pacing, and your ability to produce steady, sustainable power.

What Cycling Efficiency Means

Your body generates power to turn the pedals. Efficiency refers to how effectively that power is transferred into forward motion, rather than being lost through poor technique, tension, or constant changes in effort.

Improving efficiency helps you:

• Ride faster at the same effort

• Maintain consistent pacing

• Delay muscular and cardiovascular fatigue

• Improve performance on flats and climbs

Your power output and your power-to-weight ratio (W/kg) play an important role too. On climbs especially, a higher W/kg means you can ride more efficiently and with less wasted energy.

Improving Your Power

Power (measured in watts) is a major driver of efficiency. The more sustainable power you can produce, the easier it is to maintain speed, particularly on rolling terrain or climbs.

Ways to improve your power include:

Structured Training

Training sessions such as sweet spot intervals, threshold work and steady endurance rides build the systems needed for sustained power production.

Functional Threshold Power (FTP)

Raising your FTP improves your ability to hold stronger, steady efforts with less fatigue. A higher FTP also improves your power-to-weight ratio.

Consistency

Regular, purposeful training over time is what leads to meaningful improvements in power and efficiency.

Understanding Power-to-Weight Ratio (W/kg)

Power-to-weight ratio expresses how many watts you can produce per kilogram of body weight. It is one of the most important metrics for climbing.

Why W/kg Matters

• Climbing becomes more efficient as W/kg increases.

• You can sustain higher speeds uphill with less energy cost.

• Even small improvements make long climbs feel noticeably easier.

How to Improve W/kg

You can improve W/kg in two ways:

1. Increase power (the preferred method)
   Through structured, progressive training that raises your FTP.

2. Reduce excess body weight sensibly
   A gradual, healthy reduction in non-functional mass can improve W/kg, but this should never compromise fueling or health.

For most athletes, training gains contribute far more to W/kg than weight loss.

Improve Your Pedal Stroke

An efficient pedal stroke reduces dead spots and wasted energy.

Helpful drills:

• Single-leg pedalling to smooth the full rotation

• High-cadence work (90–110 rpm) to promote fluid movement

Aim for even force throughout the pedal circle, not just during the downward push.

Bike Fit and Position

A well-fitted bike supports efficient power transfer and reduces unnecessary strain.

Check that:

• Saddle height and position feel natural

• Reach to the bars allows relaxed shoulders

• You can hold your position comfortably for your typical ride duration

Small adjustments or a professional bike fit can noticeably improve efficiency.

Strengthen Your Core

A strong and stable core reduces upper-body movement and supports better power transfer.

Useful exercises:

• Planks and side planks

• Dead bugs

• Glute bridges

These help maintain posture and performance later into long rides.

Ride at an Effective Cadence

Cadence affects both comfort and efficiency.

• Aim for 85–95 rpm on most terrain

• Avoid grinding at low cadence (<70 rpm), which increases muscular fatigue

• Practise maintaining cadence across different gradients and wind conditions

Choose Gears Smoothly

Good gear selection helps maintain a steady rhythm.

• Shift before the gradient changes

• Stay within your preferred cadence range

• Avoid mashing a large gear at low rpm

Smooth gearing supports smooth power.

Pace Yourself Well

Sudden surges and drops in power reduce efficiency.

• Use heart rate or power metrics to guide pacing

• Aim for smooth, steady output

• Practise pacing on rolling or windy routes

Better pacing also benefits triathlon performance by reducing fatigue before the run.

Relax and Breathe

Unnecessary tension wastes energy.

Throughout your ride:

• Keep shoulders low and relaxed

• Maintain a light grip on the bars

• Breathe rhythmically and deeply

Relaxed riding improves both comfort and efficiency.

Final Takeaway

Cycling efficiency improves when you develop better technique, optimise power production, maintain a good bike fit, pace consistently, and build a stronger power-to-weight ratio. Focusing on these areas helps you ride faster, climb more easily and finish your rides with less fatigue — making every session more productive and enjoyable.

Copyright MyProCoach™ Ltd © March 2020. All rights reserved.