How to Be a Faster Cyclist: Pro-Level Strategies for Serious Riders

For avid cyclists, the pursuit of speed isn’t just about ego. It’s about pushing limits, chasing PRs, and finding joy in the flow of a fast, efficient ride. But when you’re already riding regularly, putting in the miles, and familiar with the basics, it can feel like gains get harder to come by.

So, how do you break through that plateau? This isn’t a beginner’s guide to pedalling harder. It’s about mastering the detail – the training, technique, equipment, and mindset – that separate strong riders from fast ones.

In this post, we’ll unpack proven, pro-level strategies on how to be a faster cyclist, helping you squeeze every watt out of your body and bike.

riding faster

Refine Your Training Plan

No amount of aero wheels or expensive carbon frames can teach you how to be a faster cyclist if you have a poorly structured training program. To truly get faster, you need a plan that balances volume, intensity, and recovery.

Periodization: Train Smart, Not Just Hard

Break your training year into blocks:

Base: Build aerobic endurance with steady, long rides.
Build: Introduce higher intensities with sweet spot and threshold work.
Peak: Sharpen with VO₂ max and anaerobic intervals.
Recovery: Reduce volume and intensity to absorb training stress.

This structure prevents burnout and ensures you’re building fitness progressively.

Use Power Data to Target Weaknesses

If you’re not training with a power meter yet, it’s worth considering. Functional Threshold Power (FTP) testing gives you a benchmark to structure sessions. Focused interval sessions – like 5×5 minutes at 110% FTP with equal rest – are gold for improving sustained speed.

When it comes to how to ride a bike faster, remember: smart, consistent training is the foundation.

Functional Threshold Power (FTP) testing

Master Aerodynamics

At speed, air resistance is your biggest enemy. Reducing drag by even a small percentage can lead to significant gains.

Perfect Your Position

Aero gains start with your body:

Lower your torso without closing off your hip angle too much.
Keep elbows tucked and forearms horizontal.
Relax your shoulders to avoid excess tension and wasted energy.

In order to be a faster cyclist, consider a professional bike fit that balances aerodynamics and comfort. You’re only fast if you can hold the position for long periods.

Master Aerodynamics to ride your bike faster

Gear and Clothing

Aero helmets, close-fitting jerseys, and skinsuits can shave seconds off your times.
Deep-section wheels and aero frames help, but only after your position is dialled in.

Remember: the most cost-effective aero upgrade is adjusting how you ride.

Optimize Your Equipment

Your bike doesn’t need to be the most expensive on the road, but small changes can make a big difference.

Rolling Resistance Matters

Switch to high-quality tires with low rolling resistance.
Keep tire pressure optimal – too high increases rolling resistance and reduces comfort.

Drivetrain Efficiency

A clean, well-lubricated chain can save you watts. Consider waxing your chain for maximum efficiency and longevity.

Marginal Gains

Ceramic bearings, upgraded cables, and even aero bottle cages all add up.
Electronic shifting offers crisp, reliable gear changes under load, saving mental energy for pacing and tactics.

TEAMMC Cycles can help you with any upgrades. Just come by or give us a call and have a chat with us.

team effort

Enhance Your Technique

Power alone doesn’t make fast. Speed comes from riding smarter – maximizing efficiency and conserving energy through better technique. Even seasoned cyclists can be a faster cyclist by refining the fundamentals of bike handling and pacing.

Corner Like a Pro

Poor cornering wastes energy and momentum. To carry more speed safely:

Brake early, not late: Scrub off speed before entering the turn so you can focus on line choice and exit speed.

Choose your line wisely: Enter wide, apex tight, and exit wide to straighten the turn as much as possible.

Body positioning matters: Keep your outside pedal down with weight pressing through it, lower your centre of gravity, and lean the bike underneath you while keeping your torso stable.

Eyes up and ahead: Look through the corner to where you want to go. Your bike will naturally follow.

Practice cornering in a controlled environment to build confidence and instinct. The more relaxed you are, the faster you’ll flow through technical sections.

Smooth Pedalling

Choppy pedalling wastes watts. Aim for a fluid, round pedal stroke and maintain an efficient cadence – generally between 90-100 rpm for endurance riding. Too high a cadence burns energy unnecessarily; too low strains muscles. Use drills like single-leg pedalling on the trainer to iron out dead spots in your stroke.

Ride Smart in a Group

Drafting can save up to 30% of your energy. In a group:

Stay close to the wheel in front (but don’t overlap wheels).
Ride predictably – no sudden braking or swerving.
Take smooth, short turns on the front before rotating off to avoid overexertion.
Learn echelon formation for crosswinds to maintain shelter and speed.

Descend with Confidence

Many cyclists lose valuable seconds on descents. Build confidence by practicing proper descending technique:

Lower your torso to reduce drag.
Keep your weight slightly back, arms loose, and look far ahead.
Modulate your brakes instead of grabbing them – smooth braking maintains control and speed.

Every improvement in technique means you’re not just working harder – you’re working smarter to be a faster cyclist. Over time, these habits become second nature, turning technical sections into opportunities to gain time on your rivals.

be a faster cyclist to win

Fuel Your Speed

Your legs might be the engine, but your fuelling strategy is the fuel injection system – and if it’s off, your performance suffers. Even among experienced cyclists, poor nutrition is one of the most common reasons for fading late in rides or struggling to hit target power in training. To sustain speed and maximize gains, you need to fuel with precision before, during, and after your rides.

Pre-Ride Nutrition: Prime Your Engine

Start by priming your body well before you clip in. Carbohydrates remain the most effective high-octane fuel for intense efforts. Eating a balanced, carb-rich meal two to three hours before a ride ensures your glycogen stores are fully topped up. A breakfast like porridge with banana and honey, or wholegrain toast with nut butter and a side of protein, sets the foundation for a strong performance. If time is short, a smaller snack – such as an energy bar or piece of fruit – 30 to 60 minutes before the ride can provide a last-minute glucose boost. Hydration starts here too; drinking 500 to 750 millilitres of water with added electrolytes helps you avoid setting off in a depleted state.

During the Ride: Stay Ahead of the Bonk

On the bike, staying ahead of the dreaded bonk requires consistent energy intake. For rides lasting longer than 90 minutes, aim for 60 to 90 grams of carbohydrate per hour. This can be achieved through energy gels, isotonic drinks, and small, easily digestible snacks. Many cyclists make the mistake of eating only when hunger strikes, but by then the damage is already done. Set a mental timer and take small amounts of fuel every 15 to 20 minutes to keep your energy levels stable and your power output consistent.

Hydration: Small Deficits Hurt Speed

Even mild dehydration (~2% body weight loss) can reduce your power output noticeably. Sip consistently, aiming for 500–750ml per hour, adjusting for heat and intensity. Include electrolytes, especially on hot days, to replace lost sodium and prevent cramping.

Post-Ride: Recover to Ride a Bike Faster Next Time

To support recovery and adapt to training stress, refuel within 30 minutes of finishing. A 3:1 ratio of carbs to protein is ideal – think chocolate milk, a smoothie, or recovery shake. This helps replenish glycogen and repair muscle damage, setting you up for your next session.
To be a faster cyclist, nail your fuelling strategy, and you’ll feel the difference – not just in endurance but in how fast you can push on the pedals hour after hour.

importance of nutrition

Develop a Winning Mindset

Speed isn’t just physical – it’s mental. The ability to suffer, focus, and stay motivated is what keeps pros at the top.

Use visualization techniques to rehearse tough efforts.
Break rides into manageable chunks to avoid being overwhelmed.
Set process goals (e.g., “hold 95rpm on climbs”) rather than outcome goals to stay focused.

As much as anything, mental resilience helps you push when your legs say no.

How Can TEAMMC Cycles Help You Ride A Bike Faster?

At TEAMMC Cycles, we know that speed isn’t just about the hours you put in. It’s about the environment you ride in and the support you have along the way. Our team can help you unlock your next level of performance in several ways.

First, our workshop offers expert mechanical upgrades and precision servicing to ensure your bike runs as efficiently as your legs. From fine-tuning drivetrains for optimal power transfer to fitting aerodynamic components, we can help you extract every possible watt.

Beyond the bike, the strength of our community makes a huge difference. Training alongside experienced, strong riders gives you the chance to push your limits, learn race craft, and discover new levels of endurance. Our regular group rides and training events are designed to challenge and motivate, whether you’re chasing a personal best or preparing for competition.

Being part of TEAMMC means more than just riding. It’s about surrounding yourself with people who share your passion and will pull you along, literally and figuratively, toward your fastest self.

Conclusion: Small Changes, Big Speed

Becoming a faster cyclist isn’t about a single magic bullet – it’s about stacking small, deliberate changes. From training smarter to riding more efficiently and investing in the right gear, every tweak adds up to significant speed over time.

So, what’s your next step? Will you work on your aero position? Refine your fuelling? Or finally commit to a structured interval plan?

Whatever you choose, remember: speed rewards consistency and attention to detail.

Quick Recap: 7 Steps How to Ride A Bike Faster

Structured training with periodization
Aero position and gear tweaks
Smart equipment upgrades
Mastering cornering and drafting
Dialled-in nutrition and hydration
Mental toughness and focus
Consistent application of marginal gains

Ajwa Dates vs Medjoul Dates: Which Are Better for You?

Dates have been a staple food for thousands of years. Packed with natural sugars, fibre, and essential nutrients, they’re often called nature’s candy, and for good reason. But not all dates are created equal. Among the hundreds of varieties grown worldwide, Ajwa dates and Medjoul dates stand out as two of the most popular and beloved.

If you’re trying to choose between them for your diet, you might wonder: What’s the difference? Which is healthier? And which one fits my lifestyle and goals best?

Let’s dive deep into the world of Ajwa dates vs Medjoul dates to compare their origins, nutrition, health benefits, and culinary uses – so you can make an informed choice.

Ajwa Dates vs Medjoul Dates comparison

What Are Ajwa Dates?

Ajwa dates are a unique variety grown almost exclusively in Madinah, Saudi Arabia, making them one of the most prized and limited date types in the world. Small, round, and slightly dry in texture, Ajwa dates have a subtle sweetness with hints of cinnamon and caramel.

Beyond their taste, Ajwa dates hold deep cultural and spiritual significance. In Islamic tradition, they are often referred to as the “holy date,” believed to have been favoured by the Prophet Muhammad (Peace Be Upon Him) and commonly consumed during Ramadan and other religious occasions. This rich history gives them an almost medicinal reputation in many communities.

Unlike softer date varieties, Ajwa’s dense, chewy texture makes them ideal for slow snacking. They don’t stick to your fingers or melt into syrupy sweetness, which some people prefer when eating dates straight from the box.

Ajwa dates from Madinah

What Are Medjoul Dates?

Medjoul dates, sometimes called the “King of Dates,” are larger, juicier, and far sweeter than Ajwa. Originally cultivated in Morocco, they are now widely grown in regions like the Occupied Palestinian Territories (such as Jericho where our Medjoul Dates are from!), the United States (particularly California) and Jordan.

These dates are prized for their soft, sticky texture and rich, caramel-like flavour that’s almost dessert-like. Bite into a Medjoul date, and you’re met with a luscious, velvety mouthfeel that makes them popular not just as snacks but also as a natural sweetener in smoothies, energy bars, and baking.

Unlike Ajwa’s dry bite, they are so moist they’re sometimes mistaken for being candied. For those with a sweet tooth or anyone transitioning away from processed sugar, Medjouls are often the perfect gateway to natural sweetness.

Medjoul dates also called King of Dates

Nutrition Comparison: Ajwa Dates vs Medjoul Dates

When comparing Ajwa dates vs Medjoul dates nutritionally, both are excellent sources of energy, fibre, and micronutrients. But they do have differences that might sway your choice depending on your goals.

Ajwa dates are lower in sugar and calories compared to Medjoul dates. This makes them a smart option for people looking for a more moderate energy boost without spiking blood sugar. They’re also particularly rich in antioxidants such as flavonoids and phenolic compounds, which are associated with heart health and reduced inflammation.

Medjoul dates, on the other hand, are higher in natural sugars and calories due to their size and juiciness. A single Medjoul date can contain nearly twice the calories of a small Ajwa. However, this makes them an excellent source of quick energy, ideal for cyclists, athletes or anyone needing rapid fuel before or after a workout. Medjouls also pack higher levels of potassium – an essential mineral for muscle function and recovery.

Here’s a quick look at how 100 grams of each compares:

Nutrient	Ajwa Dates	Medjoul Dates
Calories	~300 kcal	~277 kcal
Total Carbohydrates	~75 g	~75 g
Natural Sugars	Lower (~60%)	Higher (~66%)
Fiber	~6.7 g	~6.7 g
Potassium	Moderate	Higher (~696 mg)
Antioxidants	High	Moderate

While both are high in fibre and low in fat, Ajwa dates have a slight edge in antioxidant content, while Medjouls excel at providing fast energy.

Health Benefits Compared

Both Ajwa and Medjoul dates offer impressive health benefits. Here’s how they stack up:

Ajwa dates are celebrated for their high antioxidant content, including flavonoids, tannins, and phenolic acids. These compounds are known for their role in reducing oxidative stress, supporting heart health, and potentially lowering inflammation in the body. Traditional uses of Ajwa dates include digestive support and even wound healing, though scientific evidence is still emerging. For those mindful of their blood sugar, Ajwa’s slightly lower glycaemic index may also make them a gentler option.

Medjoul dates shine as a natural energy booster. With their high carbohydrate and potassium content, they help replenish glycogen stores and support muscle function after exercise. This makes them particularly popular among endurance athletes and fitness enthusiasts looking for a quick, healthy snack. Their rich, satisfying sweetness also makes them an excellent alternative to processed desserts, supporting better dietary habits. Learn more about the health benefits of Medjoul dates here.

In short: Ajwa may be better for long-term health and antioxidants, while Medjoul is ideal for active lifestyles and energy demands.

Ajwa and Medjoul health benefits

Taste & Culinary Uses

Ajwa dates have a mild, understated sweetness with a slightly dry and chewy texture. They’re perfect for mindful snacking, especially for those who prefer a less sugary experience. Their firmness also means they won’t make your fingers sticky – great for eating on the go or during meditation or prayer.

Medjoul dates are soft, syrupy, and intensely sweet, making them a favourite ingredient in modern healthy recipes. They’re commonly blended into smoothies, chopped into salads, or stuffed with nut butter for a decadent snack. For bakers, Medjoul dates are a go-to natural sweetener, replacing refined sugar in cakes, brownies, and energy balls.

While Ajwa is more of a “pure snack,” Medjoul dates excel in the kitchen for both sweet and savoury dishes.

Ajwa and Medjoul culinary uses

Which Should You Choose?

If you’re choosing between Ajwa dates vs Medjoul dates, it depends on what you value most. Ajwa dates are ideal if you’re looking for a health-conscious snack with high antioxidant potential and less intense sweetness. They’re also perfect for those who appreciate their cultural and spiritual heritage.

Medjoul dates are better suited to anyone needing quick energy, whether it’s a pre-workout boost or a natural sugar hit during a long day. Their versatility in recipes also makes them a must-have in health-focused kitchens.

The truth? Both are excellent additions to a balanced diet. You might even keep both on hand – Ajwa for daily snacking and Medjoul for when you need a burst of energy or are feeling creative in the kitchen.

Choosing between Ajwa and Medjoul dates

TEAMMC Tip: Healthy Snacking with Dates

At TEAMMC Cycles, we stock both premium Ajwa and Medjoul dates, sourced with care and purpose. Every purchase directly supports our charity partner, Muslim Charity, with profits going to its Feed a Child campaign, providing free, hot and nutritious school meals to children amongst others in Palestina, Kenya and Uganda.

Our Medjoul dates come from Palestinian farmers in Jericho, so while you enjoy their natural sweetness and high-energy boost, you’re also supporting sustainable farming livelihoods and helping to provide five school meals per box sold.

For those leading active lives, dates can be a powerful ally. Pairing dates with nuts or a slice of cheese creates a balanced snack with carbs, healthy fats, and protein. Cyclists and runners often use Medjoul dates as a natural energy gel during training, while Ajwa dates make a great post-ride recovery snack thanks to their antioxidant profile. Better yet, every bite feeds a child and helps keep them in school. It’s whole-body nutrition – for you, and for them.

Ajwa Dates vs Medjoul Dates Conclusion

Ajwa and Medjoul dates both deserve a place in your pantry. Each offers unique health benefits, flavours, and uses. Whether you’re drawn to Ajwa’s heritage and antioxidants or Medjoul’s rich sweetness and energy-boosting power, there’s no wrong choice – only delicious ones.

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