CYCLING PERFORMANCE TIPS
Electric bicycles have evolved into practical tools for transportation and recreation. They make it possible to continue cycling despite injury or the reality that our ability to generate power declines over time. As noted in this NYT article (Over the Alps on a Bike With a Boost) riders who are not quite as strong can still enjoy longer rides, multi-day tours, or riding with stronger partners.
Many traditional cyclists worry that electric assist will reduce training benefits or cardiovascular fitness. In reality, a pedal-assist e-bike, especially modern systems with adjustable assist levels, can provide substantial exercise. One way to view electric assist is as a built-in tailwind or paceline, both of which cyclists routinely use to reduce effort and ride farther.
There are three classes of e-bikes.
Class 1 bikes are pedal assist only, adding power to that provided by the cyclist. Motor assist is available up to 20 mph. If the rider isn’t pedaling, the power assist stops. Class 1 e-bikes are generally the preferred choice for riders interested in fitness and recreational riding.
Class 2 bikes have a throttle and don’t require the rider to pedal. They are much like an electric scooter. Delivery services generally use heavy Class 2 e-bikes.
Class 3 bikes, sometimes called “speed pedelecs,” offer motor assist up to 28 mph and are designed for higher-speed commuting and dedicated road riders.
Most new e-bike riders initially overestimate both the motor size and battery capacity they actually need.
Motors are rated in watts - the maximum power they can provide. For typical short distance recreational riding, even modest assist levels provide substantial benefit. This article is a nice summary of the question and concludes the average urban cyclist only needs a 250 watt motor.
The motor system is the heart of the bike and long-term reliability matters. If you have a choice, stay with one of the major motor manufacturers - Bosch, Yamaha, Shimano or Brose. This is a nice review of e-bike motors circa 2022.
Battery capacity is rated in watt-hours (Wh), a measure of total energy stored in the battery. Higher Wh ratings generally mean longer range but also a heavier battery and bike. Common recreational e-bike batteries are rated in the range of 500 Wh.
How long will a 500 Wh battery last for a recreational rider?
A serious recreational rider can often sustain an average of around 200 watts of leg power for an extended period of time, while a casual rider may average closer to 100 watts. If a rider is providing 200 watts of leg power and the e-bike is set to provide 25% assist, the motor then contributes an additional 50 watts to the wheel (25% of 200 equals 50). A 500 Wh battery could theoretically supply 50 watts for 10 hours.
Although the 10 hour calculation is mathematically true, it is misleading in real world riding where actual range is usually somewhat lower. Why? There are a number of factors. The 200 watts of leg power per hour is an average. There are always spikes in the need for additional watts to cover
variation in terrain and wind.
motor power output as it cycles on and off to meet the minute by minute changes in rider input.
Variation in motor efficiency related to rider cadence. E-bike motors are most efficient at a pedal cadence of 80 revolutions/minute. If an inexperienced rider is pedaling only 55 or 60 revolutions/minute, for example, the motor is less efficient and the battery is drained more quickly.
All these factors combine to increase energy use.
Higher-end bikes use torque sensors, which adjust assist based on how hard the rider pedals. Lower-cost systems are more likely to use cadence sensors, which simply detect whether the pedals are turning. Torque sensors provide a more natural riding feel. More expensive bikes also often allow riders to finely tune assist levels rather than relying on 3 or 4 fixed factory settings.
Riding and owning an e-bike present additional risks beyond those of conventional bicycles.
Battery fires are uncommon but can occur, especially if:
you buy cheap equipment - reputable manufacturers matter.
try to modify the battery/motor yourself
use the wrong charger
damage the battery packs
Increased speeds: E-bikes often maintain higher average speeds than traditional bikes. Riders should focus particular attention to differences in:
braking
tire quality
cornering
stopping distance
Heavier bike.
The added mass of an e-bike changes handling characteristics, especially at lower speeds
E-bikes are harder to transport - requiring sturdier car racks as well as presenting the challenge of lifting a heavier bike onto them. This is an especially relevant consideration for older riders.
Lithium-ion batteries are valuable and theft-prone pieces of equipment. Because battery replacement is expensive, give some thought to bike and battery security when making a purchasing decision. A locking battery system is highly desirable.
This article addresses a common concern among cyclists considering an e-bike: losing their hard-won fitness.
For a pedal-assist e-bike, the answer is generally no. With the motor turned off, an e-bike is simply a heavier bicycle. The rider uses the same muscles, sits in the same position, and pedals with the same mechanics. No matter the level of electric assist, the cardiovascular system primarily responds to the workload generated by the rider’s legs: the watts delivered to the pedals, not to the rear wheel. A given level of perceived exertion, heart rate, or leg power produces a similar training stimulus on either a standard bicycle or an e-bike.
However, electric assist also allows riders to complete rides at much lower exertion levels. If effort is consistently reduced, deconditioning will eventually follow.
Deconditioning can be avoided and fitness improved if
intervals are regularly integrated into weekly rides
heart rate training zones are monitored and maintained
perceived exertion remains similar
The key to training on an e-bike is to focus on effort rather than road speed. If riders follow this principle, they can train just as effectively on an e-bike as on an unpowered road bike. This means exerting at the same level of perceived exertion or heart rate on both and not forgetting to add in regular interval training. If they do, they will achieve essentially the same level of fitness as if they had trained at the same level of perceived exertion or heart rate on a lightweight road bike.
An example: Suppose you are riding an e-bike set at 25% assist. If you, the cyclist, produce 150 watts at the pedals, the motor adds another 37.5 watts, providing 187 watts at the rear wheel. The rider receives essentially the same training benefit as if the same effort were being produced on a standard bicycle. The e-bike is moving faster because of the additional 37.5 watts supplied by the motor, but the training effect remains tied to the watts being produced by the rider.
This study of experienced mountain bikers found that riders using e-MTBs maintained heart rates at approximately 94% of those achieved on conventional mountain bikes. That level is well within established cardiovascular conditioning ranges.
Maintain
the same heart rate
the same perceived exertion
the same interval structure
and the physiological training effect remains very similar.
Training on an e-bike can actually offer several advantages over training exclusively on a standard bicycle:
reducing fatigue late in long rides used to prepare for endurance events
providing easy recovery rides between hard training days
helping to maintain cadence on excessively steep climbs during a training session and protecting one’s knees
allowing the rider to train with stronger groups
The biggest error when using an e-bike for training is slowly increasing the use of motor assist and avoiding the intended training stress.
How much assist is actually needed in the real world? I’ll use a personal example.
I recently bought a Specialized Creo e-bike. It was just a matter of time until I needed a little boost during my multi-day trips of 50 to 70 miles per day. My question was what power adjustment will make the heavier Creo (35 pounds) equivalent (from my legs’ perspective) to my titanium road bike (20 pounds)?
The Creo allows me to customize three different assist levels. For training I had set level 1 at 10% assist, so when my legs put 150 watts to the pedals, the bike delivers 165 watts to the rear wheel. Was that enough? Too much?
It would make sense that the slope of the road is a major factor as it means I am lifting (over a number of miles) an extra 15 pounds of bike.
I used this calculator to sort it out.
Variables: slope of the road; weight of the bike
Consistent: no head wind, same rider weight @ 165#
Titanium - 150 watts on a 20# bike = 17.58 mph
Creo - 35# bike, maintain speed at 17.58 mph = 153 watts needed from my legs. Surprisingly only 3 watts more!
Titanium -150 watts on a 20# bike = 11.84 mph
Creo - 35# bike maintain speed of 11.84 mph = 159 watts needed. An additional 9 watts
Titanium - 150 watts on a 20# bike = 7.99 mph
Creo - 35# bike maintaining a speed of 7.99 mph = 161 watts An additional 11 watts
What did I learn? For steady riding at the same speed, the extra 15 pounds of the e-bike does not require as much additional leg power as I expected. On level ground the difference is only a few watts. Even on moderate climbs, the additional steady-state power requirement is modest.
But road riding is not simply maintaining a steady pace. A heavier bike takes more energy to accelerate each time I climb a hill, start from a stop, or speed up to catch another rider. Repeated accelerations make the bike feel heavier and less agile even when the average steady-state wattage difference is modest.
So how much power should I add to my e-bike to get the same training effect as on my lighter road bike? It would seem that 10% (the minimum on a Creo) is more than enough to compensate for the additional weight - if I keep a steady pace. On rolling terrain, an increase to 15% to 20% assist should be enough to compensate for repeated accelerations and short climbs.
I bought my e-bike for the energy reserve (in the battery) available at the end of 50 and 60 mile rides. For short training days, I will just keep the power low and end up working about the same as on my road bike. And for my week long trips or long 50+ training rides, the bike will give me some extra oomph at the end of a longer riding day.
E-bikes are particularly useful in these specific riding situations.
I understand the resistance to e-bikes. I have enjoyed keeping up with my weekend group, knowing that I am doing it all on my own (without electric assist). But as we age, maximal aerobic power falls despite continued training. If riders want to preserve the social enjoyment of group riding, they will either need to find a group that ages along with them or eventually accept the transition to an e-bike.
If you are barely hanging on with your weekend riding group, an e-bike may be the answer. You may get a few comments, but then just point out that their time will come.
If a cyclist has not put in the training miles, fatigue becomes a significant factor in the day after day riding that comes with:
multi-day tours
cycling vacations
An e-bike makes these rides far more enjoyable because it reduces the amount of fatigue after a long day on the road.
Some riders with cardiac conditions are told by their physician to limit their maximal heart rate. Electric assist can help blunt extreme exertion peaks while still allowing substantial exercise and cardiovascular benefit, providing a safer and more sustainable way to remain physically active. This graph from this blog demonstrates that benefit - note that total exertion over the ride was still 80% of that on an unassisted ride. (Blue line - no assist, Red line - electric assist.)
Aside from buying a tandem, e-bikes have done more than any other cycling innovation to keep couples riding together despite different fitness levels. Many riders report that previously reluctant partners now enjoy riding regularly once electric assist becomes available.
The additional torque produced by an e-bike places greater strain on the chain and rear cassette. A few tips to reduce wear:
shift to easier gears before coming to a full stop
reduce your pedaling force when shifting
maintain a moderate cadence of at least 70 to 80 rpm
avoid standing to provide extra leg power
Regular chain lubrication will also help minimize wear. E-bike drivetrains do not allow the rider to rotate the front chainring backwards using the pedals while lubricating the chain, but you don't need a special tool is suggested by this video and article. A simple hex wrench does the trick. These 3 pictures explain it all. My hex wrench didn't exactly fit the chainring bolt, but the hole in the bolt itself let me use a smaller hex to achieve the desired result. Just be careful you don't insert it so far that it scores the motor casing behind the chainring. These three pictures demonstrate the process.
Battery replacement is expensive. Proper care can significantly prolong battery life.
avoid frequent discharges below 10%
consider limiting routine charging to about 80% when maximum range is not needed
avoid long term storage of a fully charged battery
store batteries indoors during cold weather
Like phone and laptop batteries, even with ideal care e-bike batteries slowly degrade over time and will need to be replaced. Old batteries should never be discarded in the weekly trash due to:
fire risk
environmental hazards
Use a certified drop-off location instead. If there is no nearby site, contact connect@batterynetwork.org for other options for safe recycling.
E-bike technology is evolving rapidly as modern designs become lighter, quieter, and increasingly similar to traditional bicycles.
The following collection of news items track the evolution of e-bike technology over the last decade. They show e-bikes becoming lighter with ever improving frame geometry. As time passes I suspect we will see even more developments with
lighter motors
smaller and more rapidly charging batteries including wireless charging
improved integration into traditional bike frames
better range
AI-assisted systems
Bosch eBike Systems 2020 innovations - Lighter and more responsive motors. 50% smaller than the previous models and weighing 2.9 kilos (25% lighter). "..manufacturers have been able to build the frames with shorter chainstays, giving the bikes a more lively feel. " And as to on the bike performance, "The pick up from the motor was instantaneous and there wasn't any moment when you were left wanting for assistance from it."
E-bike 2.0 - the future for road e-bikes. Current e-bikes are, well, clunky. But you knew that some company would develop something a bit more elegant and appealing to regular cyclists. The price is high as with all new products - computers and electric cars are good examples. But with mass production it is just a matter of time until the prices fall and they become competitive with other high-end bikes.
Artificial Intelligence is coming. This article is a great example of the convergence of AI (artificial intelligence) and self-driving technology to solve the problem of "shared scooter litter" on many urban streets. And it eliminates the need to chase down scooters to recharge the battery. I'm sure we will see something similar in shared bikes too.
A nice summary of available road e-bikes. Amazing how much things have changed in the last few years - and prices dropped as well. Most are in the 20 pound range (without the battery).
A 15 pound e-bike. It's just a prototype. But ideas like this push the technology. I was impressed with the weight saving with a friction drive motor. 600 watts isn't too shabby.
And this is what is available commercially at the moment. 24 pounds! With a glowing review to boot.
This e-bike eliminates another barrier to urban ebiking.
Fast-folding frame - fold and stow the bike in just 10 seconds.
A range of up to 50 miles
And at 39 pounds the weight of a heavy suitcase.
A great alternative for the daily commute. No more need to chain your bike outside at work. Just fold it up and store it near your desk. For those interested in the full specs.
This e-roadbike leads the pack as "state of the art" for the avid road cyclists looking for just a little extra energy boost on their rides (maybe catching the group, on a hill, or end of a long day) but don't want to sacrifice the feeling of agility that drew them to the sport.
Light at 23 pounds with the rear wheel (and motor) in place, 18 pounds if you swap out the rear wheel for a non motorized one.
Not as much power as you'd get from a heavier city or mountain bike with a heavier battery to power that additional assist.
And a reasonable assist range of about 60 miles, which most would consider a nice day’s ride. (I suspect with a little "nursing" of the level of assist you could eke out another 10 miles.)
Hacking your own e-bike. Bicyclists are natural tinkerers - modifying and maintaining their own fleet of bikes. This interesting NYT article suggests that ebiking has reached the tipping point where all the parts are available to modify one of those extra bikes hanging in your garage.
And the motors are getting lighter and improving in performance
Three of the more popular mid level e-gravel bikes available in 2026.
Automotive level safety comes to ebikes. The bike described includes a rear-view camera and other electronic safety technology intended to make the rider more aware of what is happening around them as well as informing drivers about the cyclist's plans.
Beyond recreation and fitness, e-bikes are influencing transportation systems and urban planning. These news items highlight how e-bikes are influencing daily life through:
transportation policy
urban commuting
commercial delivery systems
rehabilitation
aging populations
recreational cycling
And new applications continue to emerge:
paced athletic training
cargo bikes for groceries as well as delivering kids to school
urban delivery systems
shared transportation
adaptive riding
E-BIKES GET ANOTHER BOOST - Paris to subsidize e-bikes. Electric cars will address the pollution problems but not the congestion. An electric bike seems the best fit to improve both of them. Paris will probably be just the first of many cities to come to the same conclusion. Subsidies are the least expensive way to move things in this direction.
WIRELESS CHARGING - With the movement toward electric bikes (electric assist or electronically controlled adjustments on the fly) I suspect wireless charging will have a place. When you park the e-bike in the garage, this option will eliminate the extra step of plugging it in, or changing out batteries.
THE TOTALLY ELECTRIC BIKE - Technology in cycling marches on. Here we see a different slant - a smart bike that adjusts on the fly to adapt to varying riding conditions. I was particularly intrigued by the idea of a dynamo in the rear derailleur to power the electronics.
AN E-BIKE MADE LIFE GOOD AGAIN! A sad story to read, but a great example of perseverance, never giving up, and how it was an e-bike that made a difference in this rider's life.
ANOTHER USE FOR AN EBIKE - PACED TRAINING. Why you might ask. It is much more realistic training that following a motorized scooter. Besides being loud and foul smelling, a scooter doesn't handle modulations in climbing pitch the way a cyclist does. Pacing behind an e-bike mimics the psychological effects that riders experience during a race. And finally, "When you have someone else watching and holding you accountable, you don't want to fail"...even if it is an e-bike.
E-TECHNOLOGY - ROBOBIKE DELIVERY VEHICLES. We all thought e-bikes were going to be our nemesis as they clogged city lanes and mountain trails.
Cities are increasingly subsidizing e-bike purchases because they reduce:
• traffic congestion
• fuel use
• pollution
It’s been speculated that rather than decreasing city congestion, self-driving cars could aggravate the problem. No longer would you sit behind the wheel, get frustrated with the wasted time of commuting, and decide to join a car pool to share the driving. So actually more, rather than fewer, cars would be on the road at any given time. Likewise for Uber and Lyft. They haven't decreased the congestion problem by keeping cars at home. Now they roam the roads waiting for fares, and as a result we actually do have more cars on the roads.
Bet you thought you could get an e-bike and escape into the bike lane, beating those dummies stuck in traffic to work? Well, cyclists now have their own potential bike lane congestion aggravating vehicle - the autonomous food (and packages) delivery robot.
Maybe drones will end up being more cost effective and save us.
THE MARKET was already booming in 2019 with more and more choices of bikes.
E-RICKSHAWS - a fascinating look into the dynamics that are extending the reach of e-bike technology into the third world.
EVEN HARLEY DAVIDSON IS JUMPING ON THE EBIKE BANDWAGON. Can't afford your "bike" ( Harley) just yet? This may help for the short term. But of course you will also need a pair of these "leathers"
