Top 10 Fitness Tips to Make You a Better Cyclist

Boost Your Endurance, Strength, and Cycling Performance—On and Off the Bike

Cycling is more than just spinning your legs—if you want to ride longer, climb stronger, and stay injury-free, you need to train smart both on and off the bike.

Whether you’re new to riding or aiming to level up your cycling performance, these top 10 fitness tips for cyclists will help you build strength, improve endurance, fuel your body, and recover better.

Let’s break it down—backed by expert coaching insights and answers to your most common questions.

1. Add Strength Training to Your Weekly Routine

What are the best exercises for cyclists to improve strength and power?
Strength training is key to improving cycling performance, especially if you want more power on the climbs and better injury resistance.

Best strength exercises for cyclists:

• Squats (bodyweight or weighted)
• Deadlifts
• Lunges
• Step-ups
• Glute bridges
• Core planks and rotations
  
  

Aim for 2 sessions per week, focusing on lower body, core, and stability. Stronger legs = more efficient pedalling and faster recovery.

2. Build Aerobic Endurance with Zone 2 Rides

Endurance is the foundation of good cycling fitness. Spend time in Zone 2 heart rate or power (a pace where you can talk but feel you're working).

Try:

• 2–3 steady rides per week (60–120 mins)
• One longer ride weekly (2–4+ hours)
  
  

The result? Improved fat metabolism, lower heart rate at effort, and better long-distance performance.

What is Zone 2?

Zone 2 refers to a low to moderate intensity effort. It's the pace where:

• You can speak in full sentences without gasping.
• Your breathing is steady and controlled.
• It feels easy to moderate, not hard.
• You can ride for a long time (1–4+ hours) without needing lots of recovery afterward.
  
  

Why Train in Zone 2?

Zone 2 training helps you:

• Improve fat metabolism (so you save carbs for later efforts)
• Strengthen your heart and cardiovascular system
• Build a huge aerobic base—essential for long rides and endurance events
• Recover faster between more challenging rides
• Stay in the saddle longer with less fatigue
  
  

How to Find Your Zone 2

There are a few ways to estimate Zone 2 based on heart rate or power:

Heart Rate Method:

• Zone 2 = 60–70% of your maximum heart rate
  
• Example: If your max HR is 180 bpm → Zone 2 = ~108–126 bpm
  
  

Power-Based (if using a power meter):

• Zone 2 = 56–75% of your FTP (Functional Threshold Power)
  
  

No tech? Use RPE (Rate of Perceived Exertion):

• Zone 2 = 3–4 out of 10
  
• “I can keep this up for hours, and hold a conversation easily.”
  
  

How Often Should You Ride in Zone 2?

• 2–4 times per week, especially if you're building endurance or base fitness.
• Typical sessions last 60–180 minutes, but longer is better (if time allows).
  
  

Pro Tip:

Zone 2 training might feel “too easy” at first—but it’s exactly what builds the endurance engine. Most pro cyclists and triathletes spend the majority of their training in Zone 2!

3. Fuel Your Ride: Nutrition for Cyclists

How can nutrition impact a cyclist's performance on the road?
Good nutrition is a game-changer for cyclists. It impacts everything from energy levels to recovery.

Before a ride:

• Eat a carb-rich meal (oats, toast, banana) 1–2 hours before
  
  

During a ride:

• Fuel every 45–60 minutes with carbs (gels, bars, dried fruit)
• Hydrate consistently—add electrolytes for rides over 90 minutes
  
  

After a ride:

• Prioritise protein (20–30g) and carbs within 30 minutes
  
  

Proper cycling nutrition prevents bonking, speeds up recovery, and improves endurance and performance.

4. Prioritise Mobility and Flexibility

Cycling can tighten hips, hamstrings, and back muscles. Adding mobility work and stretching will keep you injury-free and more comfortable in the saddle.

Focus areas:

• Hip flexors
• Lower back
• Glutes
• Hamstrings
• Neck and shoulders
  
  

Yoga, dynamic warm-ups, or 10 minutes of stretching post-ride all go a long way.

5. Prevent Injury with Smart Training Habits

What are common cycling injuries and how can they be prevented?
Common issues include:

• Knee pain (often from poor bike fit or overuse)
• Lower back tightness
• Neck or shoulder tension
• Saddle sores
  
  

Injury prevention tips:

• Get a proper bike fit (it matters more than gear!)
• Increase mileage gradually—no more than 10–15% per week
• Cross-train with strength and mobility work
• Use padded shorts and high-quality chamois cream
  
  

Don’t ignore small aches—they’re usually early warning signs.

6. Take Recovery Seriously

How important is rest and recovery for cyclists?
Recovery is essential—it's when the real fitness gains happen.

Key recovery habits:

• Prioritise 7–9 hours of sleep
  
• Take at least one full rest day per week
• Use active recovery rides (low intensity, 30–60 mins)
• Stretch or foam roll after hard rides
  
  

Neglect recovery and you'll stall progress or invite overtraining and injury.

7. Train Smart, Not Just Hard

Hard efforts should be balanced with recovery. Use structured workouts (like intervals) 1–2 times per week to build speed and strength.

Sample weekly structure:

• 2 x endurance rides (Zone 2)
• 1 x interval session (e.g., hill reps or tempo intervals)
• 1 x strength session
• 1 x long ride
• 1 rest or recovery day
  
  

You don’t need to ride every day to improve—you just need the right mix.

8. Follow a Structured Training Plan

Are there any specific training plans recommended for cyclists looking to improve their fitness?
Yes! Whether you’re training for a holiday, event, or just to feel stronger, structured plans keep you progressing.

A good plan includes:

• Periodisation (build, peak, taper)
• Variety (intervals, endurance, strength, recovery)
• Progress tracking (heart rate, RPE, or power)
  
  

There are plenty of training plans available via platforms like TrainingPeaks, Zwift, or British Cycling—or work with a coach for a personalised plan.

9. Mix Up the Terrain

Riding hills, flats, and rolling terrain builds different aspects of fitness.

• Climbs boost leg strength and cardio
• Flats improve cadence and speed
• Descents build confidence and handling
  
  

If you’re riding in a place like Málaga, you'll naturally build great all-round cycling fitness.

10. Track Progress and Stay Consistent

Fitness isn’t built in a week. Small, consistent efforts win.

Use tools like:

• Heart rate monitors or power meters
• Strava or Wahoo for ride tracking
• A training journal (paper or app-based)
  
  

Celebrate the small wins—faster climbs, longer rides, or just feeling stronger.

Ready to Ride Stronger?

At New Generation Cycling, our trips combine expert coaching, personal support, and beautiful European terrain to help riders build skills, confidence, and fitness.

Whether you’re just getting started or looking to improve endurance, strength, or technique—our small-group cycling escapes are designed to meet you where you are.

Explore our cycling trips

Additional useful information

Top cycling tips for your first tour

Top 5 reasons skiers love our cycling trips

Top 4 cycling routes in Malaga ride through Andalusia's hidden gems

What to pack for a cycling holiday in Malaga