Why Group Riding Can Transform Your Cycling Training

In cycling, race tactics, endurance, and bike handling all play a role in success—but ultimately, speed is king. Whether you're aiming for breakaways, sprint finishes, or sustained efforts over climbs, improving your raw speed is a critical factor in race-winning performance.

This blog will break down why speed matters, the physiological demands of racing, and how to train effectively to get faster. Plus, we’ll include key data-driven insights and charts to help visualise the science behind speed.

Why Speed Wins Races

1. Breakaways Succeed Because of Speed

In races, the difference between staying away in a breakaway or getting caught often comes down to sustained speed over time. If you can hold a high pace with lower energy expenditure, you’re far more likely to succeed.

Example:

• A breakaway averaging 46 km/h vs. a peloton chasing at 48 km/h = likely to get caught

• A breakaway averaging 49 km/h vs. a peloton at 48 km/h = breakaway succeeds

A small 1-2 km/h advantage can be the difference between victory and getting swallowed by the peloton.

2. Sprinting: Peak Speed Wins the Finish Line

At the end of a race, positioning and timing are critical—but without top-end speed, you won’t win. The world’s best sprinters hit peak speeds over 70 km/h, and even amateur racers need to be capable of accelerating above 55 km/h to contest the podium.

Even if you’re strong over long distances, lacking the explosive speed to hit the right numbers means you’ll struggle in fast finishes.

3. Climbing Faster = Dropping the Competition

Speed isn't just about flat roads—it’s equally critical on climbs. In races, threshold power and weight (watts per kg, W/kg) determine who stays in the lead group and who gets dropped.

A rider with 5.5 W/kg vs. someone with 4.5 W/kg will reach the summit minutes faster in a long climb—critical for dropping rivals and securing race-winning positions.

How to Train for Race-Winning Speed

1. Develop Sustainable High-Speed Efforts

Speed isn’t just about sprinting—it’s about sustaining high power over time. Work on:
✅ Threshold Training (FTP Work) – Improve ability to sustain high speeds
✅ Over/Under Intervals – Mimic surges in breakaways
✅ Pacing Strategies – Learn to distribute energy wisely

2. Maximise Sprint Power

Winning sprints requires both high peak power and explosive acceleration. Train with:
✅ Short Max Efforts (5-10 sec sprints) – Develop raw power
✅ Rolling Sprint Drills – Practice real-world race scenarios
✅ Cadence & Gear Selection – Optimise efficiency for max speed

3. Climbing Speed: W/kg is Everything

To climb faster and drop the competition:
✅ Increase Power (W) – Target VO2 Max & threshold workouts
✅ Lower Weight (kg) – Optimise body composition
✅ Hill Repeats & Race-Specific Efforts – Simulate climbs in training

Conclusion: Speed is Non-Negotiable for Winning Races

Speed is the deciding factor in almost every race scenario—whether it's staying away in a breakaway, outsprinting rivals, or climbing faster than the pack.

At Raceline Coaching, we specialise in creating data-driven, structured training plans to maximise your top-end speed, power, and endurance. If you’re serious about winning, it’s time to train with purpose.

👉 Want to get race-winning fast? Contact Raceline Coaching today and start training smarter.