CoachingAnswer

HOW TO BUILD CYCLING SPEED?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Cycling speed on flat terrain is governed by three variables: power output, aerodynamic drag (which accounts for 80-90% of resistance above 30 km/h), and rolling resistance. Increasing speed by 1 km/h at 35 km/h requires either 8-10 additional watts or a 3-4% reduction in frontal area. Training to raise FTP through structured intervals, adopting an aerodynamic position through a professional bike fit, and using quality tyres at correct pressure deliver the largest combined gains. Dr Andrew Coggan's research shows that polarised training — 80% easy, 20% hard — produces the most consistent FTP improvements in trained cyclists.

KEY TAKEAWAYS

Aerodynamic drag accounts for 80-90% of resistance at speeds above 30 km/h.
Gaining 1 km/h at 35 km/h requires approximately 8-10 watts or a 3-4% frontal area reduction.
Polarised training (80% easy, 20% hard) produces the most consistent FTP improvements.
Tyre choice and inflation pressure affect rolling resistance more than frame material.

WHO THIS IS FOR

IS THIS YOU?

The plateaued rider

Your average speed has stalled despite consistent training and you want to know where the gains are hiding.

The time triallist

You race against the clock and want to understand which improvements yield the most seconds per kilometre.

The group ride cyclist

You are struggling to hold the wheel on local group rides and want to close the gap.

THE ROADMAN VIEW

Speed is the product riders obsess over, but it is actually an output of three inputs: the power your engine produces, how much drag your body creates, and how much resistance your tyres generate. Most riders focus exclusively on input one — more watts — and ignore the other two, where the cheapest and fastest gains live.

Above 30 km/h, roughly 85% of the resistance you fight is aerodynamic. That means your body position matters more than your power meter number. A rider producing 250W in a tucked, elbows-in position will be faster than a rider producing 270W sitting upright with loose clothing flapping. Get a fit that optimises your aero position without destroying your power output.

On the training side, polarised is the approach with the strongest evidence for sustained speed gains. Keep 80% of your riding properly easy — zone 2, conversational — and make the other 20% purposefully hard. The mistake is riding moderate intensity all the time, which fatigues you without providing a strong enough stimulus.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Andrew CogganExercise physiologist, co-creator of Training Stress Score
Functional threshold power is the single best predictor of sustained cycling speed. A polarised training distribution — approximately 80% below ventilatory threshold and 20% above — produces larger and more consistent FTP gains over 12-week blocks than threshold-heavy or pyramidal models in already-trained cyclists.
Dr Bert BlockenAerodynamics researcher, Eindhoven University of Technology
Wind tunnel and computational fluid dynamics studies show that body position accounts for 70-80% of total aerodynamic drag in cycling. Narrowing the shoulders, lowering the torso by 5 cm, and tucking the elbows can reduce drag by 15-20% — equivalent to 30-40 watts at 40 km/h.

PRACTICAL APPLICATION

DO THIS WEEK

Get an aero-focused bike fit
A fitter who uses aerodynamic assessment can lower your drag coefficient without compromising power. Even small changes — narrower bars, lower stem, tighter jersey — compound over distance.
Train with polarised intensity distribution
Ride 80% of your weekly hours below zone 2 ceiling. Use the remaining 20% for structured intervals: 2x20 minutes at FTP, 4x8 minutes at VO2max, or 6x3 minutes at 110% FTP depending on your phase.
Optimise tyre pressure and selection
Run the widest tyre your frame allows (28-32 mm for road) at the pressure recommended for your weight and road surface. Tyre rolling resistance tests by Bicycle Rolling Resistance show differences of 5-10 watts between the fastest and slowest road tyres at 30 km/h.
Practice riding in an aero position
Spend 10-15 minutes of every ride in your drops with elbows bent. Build the muscular endurance to hold the position before committing to it in events. Comfort in the position is the limiting factor for most riders.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEChasing watts without addressing aerodynamics.
FIXA 20W FTP gain takes months of structured training. A 20W drag reduction from body position changes takes one bike fit session. Attack the easier gains first.
MISTAKETraining at moderate intensity every ride.
FIXZone 3 — tempo — provides a moderate stimulus at a moderate fatigue cost. It is the worst value training zone. Go easier on easy days and harder on hard days.
MISTAKEBuying aero equipment before fixing position.
FIXA deep-section wheelset saves 5-10 watts. Fixing your body position saves 20-40 watts. Equipment upgrades are meaningful only after position is optimised.

FAQ

FREQUENTLY ASKED QUESTIONS

How much faster will a power meter make me?

A power meter does not make you faster directly. It enables structured training and pacing, which produce 5-15% FTP improvements over a season in riders coming from unstructured training. The data drives the decisions that make you faster.

Does weight matter for speed on the flat?

On flat terrain, weight has minimal impact — it affects rolling resistance slightly but not aerodynamic drag. A 5 kg weight difference changes flat speed by less than 0.5 km/h. Aerodynamics dominate on the flat; weight matters on climbs.

What is a good average speed for a club cyclist?

A fit club cyclist riding solo on flat terrain typically averages 28-33 km/h. In a group, drafting raises this to 33-38 km/h. These numbers vary with terrain, wind, and conditions. Compare your own progress over time rather than against others.

How much difference do aero wheels make?

Deep-section carbon wheels (50-65 mm depth) save 5-15 watts at 40 km/h compared with shallow box-section wheels, depending on conditions. At 30 km/h the savings are roughly half that. They are a meaningful upgrade after position and tyres are optimised.

Does drafting make a big difference?

Drafting behind another rider reduces your drag by 25-35% depending on gap distance. At 40 km/h, this saves 60-100 watts. Learning to ride close wheels safely is one of the biggest free speed gains available.

Should I shave my legs for speed?

Specialized's wind tunnel data shows leg shaving saves roughly 7 watts at 40 km/h — more than some equipment upgrades. Whether this matters depends on your level of competition. For serious racing, it is a genuine marginal gain.