Improving Cycling Efficiency

TL;DR

To improve cycling efficiency, focus on how smoothly and consistently you apply force through each pedal stroke. A stable position, balanced load distribution, and engagement of major muscle groups help reduce wasted energy and optimise use of power that is produced. Efficiency is not about pushing harder, but about using energy more effectively to reduce fatigue and maintain performance over time.

Efficiency Is About How You Use Energy

Many riders try to improve by increasing effort, but efficiency works differently - it's about how well that effort gets transferred into movement. Two riders can produce similar power, yet one feels smoother and less fatigued than the other. The difference often comes down to how efficiently the energy that is being generated is being utilised. 

To improve cycling efficiency, the goal is to minimise wasted movement, maintain consistent force, and optimise breathing.

What Cycling Efficiency Means

Efficiency in cycling comes down to consistent force through the pedal stroke, minimal unnecessary movement, stable positioning on the bike, and balanced engagement across muscle groups. When these elements align, energy gets directed into forward motion rather than lost through inefficiency.

The Role of Proper Pedaling Technique

Proper pedaling technique sits at the centre of efficiency.

Recruitment of Major Muscle Groups

All muscle groups maintain a certain level of activity, to varying amounts, throughout the entire pedal stroke. An efficient rider is positioned in a way that prioritises the large muscle groups, rather than aiming to use all muscle groups to the same extent. An example of this is prioritising the engagement of the glutes and quads - the power house of the pedal stroke - rather than trying to evenly distribute workload between these muscles and the, relatively smaller and weaker, muscle groups of the calf or shin. It’s important to note here that muscle recruitment and priority may differ between an endurance cyclist and a 15km time triallist.

Controlled Cadence

Cadence influences how force is applied. A controlled cadence reduces strain on the joints, supports consistent effort, and helps manage fatigue as the ride goes on. The same force at a low cadence will increase lactate build up quicker than at a high cadence, due to more recruitment of fast-twitch muscle fibers.

Avoiding Dead Spots

Dead spots occur when little or no force is applied during parts of the pedal stroke; for example at the bottom dead centre of the pedal stroke. This is often a result of a seat that is too high or too far back, or a significant strength or coordination imbalance between the anterior (front) and posterior (back) chain of the cyclist’s body. 

Stability: The Foundation of Efficiency

A stable position allows energy to be utilised efficiently. If the body is unstable, energy gets lost in unnecessary movement, muscles work harder just to maintain balance, and fatigue increases faster than it should. Signs of instability include rocking hips, excess upper body movement, and shifting on the saddle - improving stability is often what unlocks efficiency, more than focused effort ever will.

Position and Its Impact on Efficiency

Your position influences how force is applied through every stroke.

Saddle Height and Position

Saddle setup affects joint angles, muscle engagement, and how consistent the pedal stroke stays over the course of a ride. Get it wrong, and it can limit power application, increase strain, and reduce efficiency.

Handlebar Setup

Handlebar position influences upper body support, breathing, and stability, and an improper setup can increase fatigue and reduce efficiency just as much as a poor saddle position can. For example, if the torso is cramped breathing may be restricted resulting in reduced efficiency in providing the muscles with oxygen, and hence, earlier fatigue. 

Reducing Fatigue Through Efficiency

Efficiency and fatigue are closely linked. When energy is used effectively, less effort is wasted, muscles work more consistently, and fatigue develops more gradually. To reduce fatigue, the focus should be on smooth movement, stable posture, balanced effort, and optimal breathing.

Breathing and Efficiency

Breathing supports performance. As indicated above, restricted breathing can result in earlier fatigue from a lack of muscle oxygenation, limit endurance, and affect technique as the rider fatigues. A position that allows for controlled breathing supports efficient riding as a result.

Cadence and Gear Selection

Choosing the right gear helps maintain efficiency. A cadence that's too low can increase workload on the fast twitch muscle fibers and reduce smoothness, while one that's too high can result in more unnecessary movement. Finding a consistent cadence is what supports proper pedaling technique overall.

Common Inefficiencies in Cycling

Many riders experience overuse of the calf, excess upper body movement, or suboptimal muscle engagement. These patterns are often related to bike fit rather than ability alone, and can usually be improved with increased awareness and positional changes.

Small Adjustments That Improve Efficiency

Small changes can have a noticeable effect - slight saddle adjustments, refining cadence, improving posture. Over time, these small changes add up and influence how efficiently energy is actually being used.

Training Efficiency Alongside Fitness

Efficiency improves with practice, whether that's focusing on smooth pedalling, monitoring cadence, or paying closer attention to posture. Improvement tends to come from consistent refinement rather than large changes made all at once.

A Practical Self-Check

Before considering a booking, ask yourself: does your effort feel uneven or harder to sustain over time? If so, your movement may not be as efficient as it could be, and identifying these patterns is the first real step toward improvement.

When to Review Your Position

If efficiency feels limited, it's worth reviewing your setup. A position that doesn't support your movement can reduce power transfer, increase fatigue, and limit consistency - and small adjustments can improve how your body interacts with the bike more than you'd expect.

Efficiency Over Long Rides and Racing

For racers, efficiency becomes more important the longer the effort goes on. A position that supports efficient movement allows for better energy management, more consistent performance, and reduced fatigue during events. Efficiency isn't only about speed - it's about sustainability over the full distance.

The Aim

The aim is not to increase effort, but to refine how that effort is applied, reduce unnecessary movement, and build a position and technique that support smooth, efficient riding over time.

This is the approach taken at Aerro Physio Bike Fit, where efficiency is developed through alignment between the rider and the bike.

FAQs

1. What does it mean to improve cycling efficiency?

It means using energy more effectively to maintain speed and reduce fatigue, rather than simply generating more power.

2. How does proper pedaling technique help?

It ensures smoother force generation and use throughout the pedal stroke.

3. Can bike position affect efficiency?

Yes. Position influences how force is applied and how stable the rider is throughout the effort.

4. How can I reduce fatigue while cycling?

Focus on smooth pedalling, stable posture, and consistent cadence rather than pushing harder. This is often related to bike positioning. 

5. Does cadence affect efficiency?

Yes. Maintaining a controlled cadence supports smoother movement and more efficient use of energy.

6. Are small adjustments important for efficiency?

Yes. Small changes, even a few millimetres of saddle or handlebar adjustment, can significantly influence how energy is applied over time.