Cycling Proficiencies

Today, I’ll dive into cycling proficiencies that surround climbing, sprinting and extended efforts – what enables the human body to produce energy necessary to Cycle, Train and Race with Purpose. 

Cycling Disciplines   

The sport of cycling demands a wide range of physiological capabilities, ranging from short and long climbs, fast accelerations – enduring long sustained efforts during group rides, events or races. Unlike other endurance sports, cyclists need well balanced cycling proficiencies to become an all-round cyclist. These include: 

  • Climbing
  • Sprinting
  • Extended Efforts

Let’s begin by taking a closer look at these cycling proficiencies along with three “Agree or Disagree” rider assessment questions in each area to assess your cycling capability.  

Climbing - general understanding of pacing, cadence, gearing and body control. 

  1. I'm quite lean compared with other cyclists in my group, club or race category?
  2. I can climb short, medium and long hills out of the saddle with most other cyclists in my group, club or race category?
  3. I seldom "blow up" on climbs even when the pace of group ride, event or race increases?

Sprinting - ability to accelerate and close gaps with agility, control and focus. 

  • I have greater total body strength than most other cyclists in my group ride, event or race category?
  • I can cycle at a cadence in excess of 120 revolutions per minute with no difficulty?
  • I have the ability to accelerate quickly during group rides, events or races?

Extended Efforts - effectively manage and sustain efforts for long periods of time. 

  • I'm usually capable of single-handedly bridging big gaps that take several minutes during group rides, events or races?
  • I'm capable of riding fast and enduring relentless discomfort for long periods of time, perhaps as long as one hour?
  • In group rides, events or races, I can ride near my physical exertion for long periods of time.

Note: a strength area is identified if you “Agree” with at least two of the three questions listed above. 


Basics of Cycling Physiology 

The human body is a complex dance between heart, lungs, circulation, muscles, structure, and chemistry. All of this is referred to as physiology. In Sports Physiology, the focus is on what enables the human body to produce energy necessary to Cycle, Train and Race with Purpose. 

To support the demands of climbing, sprinting and extended efforts, there are three systems within the human body that support this notion. These are the Cardiovascular, Muscular and Central Nervous Systems.


  • Cardiovascular System - Is the ability for the muscles to use oxygen received from the heart and lungs to produce energy. The more efficient this process becomes, aerobic power and efficiency improves. 
  • Muscular System - The combination of these four muscular systems contribute to success in cycling.

Strength: ability to exert force to overcome resistance

Endurance: ability to pedal over a prolonged period of time

Speed: ability to pedal quickly 

Power: ability to exert sustained force for a period of time, i.e Work / Time


  • Central Nervous System - The importance of the nervous system on cycling performance, which is broken down into the central nervous system (brain and spinal cord) which affects speed and power generation. Every pedal stroke derives from the nervous system. Research indicates that prolonged and specific movement influences how the central nervous system controls muscular recruitment and patterning.



  1. Physiological Capabilities 


In an effort to support these cycling proficiencies to achieve a desired outcome, strength, endurance and a level of intensity needs to be factored into the solution. 


Cycling = Strength ✖ Endurance ✖ Intensity 


For example, short, medium and long climbs – extended efforts require an equal amount of strength, endurance and level of intensity. While sprinting requires maximum intensity and strength with minimum endurance. 


When we pair cycling disciplines with the basics of cycling physiology together, it creates an amazing set of tools to be leveraged during any group ride, event or race for that matter. 


What’s Next?


Tune in next week when we get into the nuts and bolts of how to build a sustainable training road map for success. 


In the meantime, feel free to contact me if you have any questions about training . As Albert Einstein, physicist said, “Life is like riding a bicycle. In order to keep your balance, you must keep moving.”


Coach David 

“The People’s Coach”