The Science Behind Improving Your Cycling Efficiency

The Science Behind Improving Your Cycling Efficiency

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When it comes to determining your overall endurance cycling performance, three key factors are at play. Your overall cardiovascular capacity (VO2MAX), your ability to maintain a high intensity without an accumulation of fatigue (lactate threshold) and then your efficiency – how much energy you have to use to produce a given amount of power.  

Cycling Efficiency = Energy In/Energy Out x 100

Thus, for a given metabolic rate, a more efficient individual will be able to produce more power, and/or will be able to produce a given power output at a lower metabolic rate. Much like running economy, think of it like the fuel efficiency of a combustion engine – travelling more miles at a given speed using less fuel. In events lasting more than 75-90minutes, efficiency becomes absolutely key. If you are able to produce a good power output using less energy, you will be preserving precious muscle glycogen stores of which the body only has a finite amount.  Once depleted, performance drops and things start to get ugly!

What determines cycling efficiency?

According to Andy Coggan, a world leading Sports Scientist from Washington University School of Medicine, getting your saddle height correct and establishing an appropriate preferred cadence can positively impact things, whilst crank length and the fore/aft position of the foot will play no part. A lot also comes down to genetics – the muscles fibre types you were blessed with at birth. Whether they be fast twitch, intermediate or slow twitch, plays a significant part in determining how efficient you are. Appropriate training, however, can maximise the potential of the muscles you have.

How do you measure cycling efficiency?

The only way to measure cycling efficiency is through the use of a metabolic cart and an accurate cycle ergometer – both items we are fortunate to have at the Extrafit clinic. By measuring oxygen consumption and the relative contribution of carbohydrates and fat at different set intensities, calculations can be made to accurately determine the ‘energy in versus energy out’ equation identified above.

How do you improve your cycling efficiency? 

In a study published by the Simon Fraser University in British Columbia, Canada, researchers have concluded that cycling in the low intensity range of 55-60% of VO2MAX (approximately 70-75% of your maximum heart rate), is the most effective way to improve leg-muscle coordination patterns, and in turn – your cycling efficiency! 

Professional cyclists can clock up in excess of 5,000 miles per year, the bulk of which is conducted at a relatively low intensity. However, longer and slower rides are not the only way to improve your cycling efficiency! Dr James Hopker and his team at the University of Kent, have recently shown that a 6 week phase of tailored training sessions involving a combination of maximum aerobic and sprint intervals, were sufficient to improve the efficiency of a group of moderately experienced cyclists, by up to 1.6%. 

Having established just how sensitive performance is to relatively small increments in efficiency, with a few minor adjustments to training regimes, we maintain this is an improvement that any keen or professional cyclist should be working towards. 

With this in mind, if you can commit to the following 6 week program of quality cycling workouts, we can hazard an educated guess that your next 40km bike leg is also likely to be your next personal best!      

Professional road cyclist

Improve your cycling efficiency in just six weeks with this scientifically proven training advice

Week 1 and 2

  • Session 1 – 2-5 hrs at 70-75% of max heart rate
  • Session 2 – 6 x 10 secs maximum sprint intervals with 4 min recoveries
  • Session 3 – 3 x 4 mins at evenly paced maximum effort with 4 min recoveries

Week 3 and 4

  • Session 1 – 2-5 hrs at 70-75% of max heart rate
  • Session 2 – 8 x 10 secs maximum sprint intervals with 4 min recoveries
  • Session 3 – 4 x 4mins at evenly paced maximum effort with 4 min recoveries

Week 5 and 6

  • Session 1 – 2-5 hrs at 70-75% of max heart rate
  • Session 2 – 10 x 10 secs maximum sprint intervals with 4 min recoveries
  • Session 3 – 5 x 4 mins at evenly paced maximum effort with 4 min recoveries

Do let us know how you get on! For athletes who’d like a set of accurately recorded results, allowing them to benchmark their current performance and improve or achieve a PB time, we recommend the following physiology tests:-

Exercise Physiology Testing Available at ExtraFit 

Both of the following tests establish your cycling efficiency amongst other metrics.  Re-testing after a block of 3-6 months of training is a fantastic way to monitor your progress and check on the effectiveness of your training program.

VO2MAX Testing & Lactate Profile: The VO2MAX Testing & Lactate Profile is the ultimate test to assess your cardiovascular fitness and establish key thresholds and training zones that will allow for better informed training.

Metabolic Efficiency & FATmax: This test provides an accurate measurement of how your body metabolises carbohydrates and fats at different intensities. The results from this test allow for better informed training intensities and improvement in both ongoing and race day nutrition. We suggest this is a vital test for anyone competing in events lasting an hour or more but is especially useful in long distance events such as Sportives, ½ Ironman and Ironman.

For full pricing options for Physiology testing, you can view our packages here.  

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