Why Variety in Training Makes You a Stronger Cyclist

Our Coach’s Corner series is your chance to have your biggest cycling questions answered — right from longtime cycling coach Darryl MacKenzie. In these short Q&As, Coach Darryl speaks from his 35+ years of cycling and coaching experience to help you become a stronger, smarter cyclist.

Frustrated Cyclist:

Coach, I ride the same 20 miles almost every day, but when I tried some longer, hillier, and faster rides with friends, I was completely exhausted. What am I doing wrong?

Coach Darryl:

This is a classic trap I see riders fall into all the time. You’ve built up great consistency, but you’ve only trained your body to handle one exact type of ride: the same distance, same speed, same terrain.

An experienced cyclist knows that when you repeat the same routine day after day, you’re only preparing yourself for that precise effort. Any variation — more distance, more climbing, or more speed — will overwhelm your system. That’s why even small changes can leave you drained.

I’ve seen it play out countless times. One rider added just 6 miles to his usual 25-mile route and was wiped out at the end. Another tackled a long hill after months of flat rides and couldn’t finish the climb. Ultimately, their training history hadn’t prepared them for the challenge.

So what’s the solution? Variety. If you want to be a stronger, more capable cyclist, you need to train across multiple dimensions — not just mileage. Here’s how:

• Build endurance: Once a week, add 25–50% more distance to your normal ride. Go slower if you need to — the goal is getting more time in the saddle.
• Boost speed: Another day, ride only 60–65% of your usual miles, but at a noticeably faster pace. This keeps your heart rate higher throughout, training your cardiovascular system.
• Develop strength: Add a route with more hills — or, if you live somewhere flat, ride into the wind. Both build the muscle strength you’ll need for tougher rides.

If you’re riding only one or two days per week, combine these workouts. For example, every five or six rides, do a mix of longer miles plus a faster section, or some hills plus distance.

Cycling fitness is as much about adaptability as it is about consistency. Mix up your rides and you’ll find yourself ready for anything the road throws your way.