How to Become a Better Cyclist

Becoming a stronger cyclist is one of the best ways to achieve a faster overall time and a better run off the bike.

Because cycling makes up such a large portion of a triathlon, it’s important to focus on developing your cycling fitness.

There are many factors that make a cyclist successful, but here are three of the most important:

  1. VO₂ Max
    This is your “ceiling”—the highest power you can sustain for about five minutes. Few of my athletes actually get this tested in a lab, and your Garmin estimate isn’t always accurate or usable for training. I usually test VO₂ max with a five-minute all-out effort. The average power from that test is your “Power at VO₂ Max.”

  2. FTP (Functional Threshold Power)
    FTP is the highest power you can sustain for 40–60 minutes. It’s a critical number for becoming a strong cyclist. The athletes at the front of triathlons usually have the highest FTP relative to body weight. Ideally, your FTP is about 80–85% of your five-minute power. (EX: 330 watt 5 Minute Max Power= 264 FTP)

  3. Bike Fit
    To produce great watts, you need to be positioned well on your bike. A saddle that’s too high, too low, or too far back can all reduce power. Think about a gym squat: if your hips are too far forward or behind your heels, you won’t recruit your muscles effectively—the same principle applies to cycling.

Improving VO₂ Max and FTP

There are many ways to train these systems, but one of the most effective methods is a 4–8 week cycling block.

Here’s how it works:

  • Volume: Double your current weekly cycling hours. For example, if you normally ride five hours per week, increase to ten hours.

  • Intensity: Limit yourself to one hard interval session per week to avoid excessive fatigue.

  • Balance: Reduce your swimming and running during this block to prioritize cycling.

  • Structure:

    • Ride five days per week:

      • 3 rides at ~50% FTP (easy)

      • 1 ride at Zone 2 (70–75% FTP)

      • 1 threshold session (90–105% FTP)

    • Plan two 4-week blocks: three weeks at high volume, followed by one recovery week.

Fueling is crucial. If you burn 600 kcal on a ride, aim to replenish those calories afterward.

Real-Life Example

One athlete I coach wanted to boost his cycling in preparation for cyclocross this Fall. We designed a plan focused on volume rather than high-intensity VO₂ max work, knowing that the extra hours would naturally improve both VO₂ max and FTP.

By week seven, we saw an 8% increase in five-minute power and a 6.5% gain in FTP—despite already training hard for over five years as a triathlete.

For athletes with several years of consistent training, fitness gains require more deliberate effort. Focused blocks like this can accelerate progress and give you fresh motivation for the season ahead.

If you are interested in coaching for triathlon, cycling, and or running. Take a look at our coaching packages. Even if you don’t live in Madison, we coach athletes all over the nation! Click HERE for more information!