Training Strategies for Serious Cyclists
by Colin Johnson on 2007-09-22
Training is not just about getting out there on the bike. It's about organisation and planning so that you receive the maximum reward for your efforts. You need well considered strategies to achieve your goals.
Discipline is everything. All great sportspeople have discipline, though they may be very different in all other ways. Great sportspeople do not wonder whether they will get up early during the dead of winter or whether they will just give it all a big miss in humid weather! They have made the decision to train ahead of time, and this attitude should be our model. So decide now that this is what you will do and don't give yourself licence to have the internal discussion anymore. What makes good athletes turn into great atheltes? In a word, discipline.
Even serious cyclists are human and that is why they need extra motivation to keep on keeping on. The best way to stay motivated, in my opinion, is to train in a group. The best groups are between four and six cyclists. Don't let the group become too large as in a big group you will not be as conspicuous if you're absent one day. You must be conspicuous so that you can be chased up. It's all about accountability through a sense of belonging and responsibility to the group. Guilt is not necessarily a bad thing and if you're feeling guilty about letting the rest of your group down, you are more likely to stay regularly involved. This in turn will lead to greater levels of fitness, strength and endurance in you, which is a huge part of your aim in training.
Being part of a small cycling training group offers huge advantages. A bit of healthy competition is helpful in pushing us out of our comfort zones to achieve our personal best. Variety is the spice of life and small groups bring various opinions and experiences which will keep life interesting. Benefit from other's ideas about routes, strategies and techniques. Why not set a time limit to reach a certain destination and pit yourself against the others? This competition can be conducted in a friendly manner which still respects each other and ensures any criticism or advice is both gentle and constructive.
When riding in a group, consider carefully the various abilities within the group. Not everybody will be identical in strength, endurance and mental stamina, but everybody can have a useful ride. Make sure the youngest and fittest memebers of the group are lead wheel and that you are training in a time trial formation. Then go for it! Weaker riders should stay at the back for longer stretches. Sometimes you can adapt so that the fittest riders reach the top of steep hills first, then turn back and rejoin the rest of you before heading to the top again. This way everyone gets a work out.
It is only natural that there will be differences in the cyclists you train with. Some will be best at climbing, others will be great sprinters and others may do everything consistently well and show great stamina. It is possible to please everybody when training and learn from each other's strengths and weaknesses. For example, go out of your way to encourage hill-haters and spur on the non-sprinters. Change your route sometimes. If you've never organised a loop circuit you don't know how much fun it can be when hill training. It works well for cyclists of differing specialties because fast riders can go hard and re-catch the group, resulting in everyone feeling like they're pushing themselves at their own level. Another way to achieve this is through handicapped sprints, especially useful at the conclusion of your training session.
Keep the session fun and allow the relationships within the group to strengthen by planning some other events apart from cyling training. If you have partners or kids, take them on a cycle track adventure altogether. Find a social event to dine together. These times can also be used to discuss ways in which training can be kept enjoyable and an event to look forward to. Closeness will bring accountability and understanding. It is a well known fact that a strong sense of bond between team athletes significantly enhances performance. Some of the best personal times are ran, swam or cycled in a relay or team event! If you are competing in individual events at a particular competition, having these training buddies around will asist your performance as well. You watch!
Equip yourself with the necessary nutrients and hydration to achieve optimum results in your training. Every individual is different when it comes to food and drink required during training sessions, but there are some things every cyclist should use without fail. Firstly, you need to replace vital ingredients such as electrolytes which have been sucked out of your body with physical exertion, by consuming an amino sports fuel drink. This should be taken before and during training or competitive events. Secondly, you should conclude your training session with a protein shake, around twenty minutes after you finish cycling. This will greatly assist muscle recovery, repair and growth, and in my experience you wont be nearly as sore! Being diligent with your nutrients will result in getting the most out of your training and saving time, something we all need.
Obviously, safety demands your highest priority when organising and planning your cycling training sessions. Don't become blaze about equipment, weather conditions, transition points, traffic hazards and communication methods with others in your group, or you may live to regret your carelessness. You will know the most dangerous points on your route: these often co-incide with the time cyclists are likely to be very tired and less than sharp with reflexes. Compensate for this. Know back to front your group's particularly communicative strategies and don't stop communicating. Try to ride home on a safe stretch with low demands.
Cycle training is not something you should do solo. It is most effective in a group situation and it is most fun when you share it with others. Never set off on a training regime without considering all the factors involved with training and determine to implement them consistently. Your degree of success will be directly linked to your organisation, and your level of determination. I say good on you for gathering tips and gleaning advice! It's the perfect way to start on the road to achieving your personal best.
Discipline is everything. All great sportspeople have discipline, though they may be very different in all other ways. Great sportspeople do not wonder whether they will get up early during the dead of winter or whether they will just give it all a big miss in humid weather! They have made the decision to train ahead of time, and this attitude should be our model. So decide now that this is what you will do and don't give yourself licence to have the internal discussion anymore. What makes good athletes turn into great atheltes? In a word, discipline.
Even serious cyclists are human and that is why they need extra motivation to keep on keeping on. The best way to stay motivated, in my opinion, is to train in a group. The best groups are between four and six cyclists. Don't let the group become too large as in a big group you will not be as conspicuous if you're absent one day. You must be conspicuous so that you can be chased up. It's all about accountability through a sense of belonging and responsibility to the group. Guilt is not necessarily a bad thing and if you're feeling guilty about letting the rest of your group down, you are more likely to stay regularly involved. This in turn will lead to greater levels of fitness, strength and endurance in you, which is a huge part of your aim in training.
Being part of a small cycling training group offers huge advantages. A bit of healthy competition is helpful in pushing us out of our comfort zones to achieve our personal best. Variety is the spice of life and small groups bring various opinions and experiences which will keep life interesting. Benefit from other's ideas about routes, strategies and techniques. Why not set a time limit to reach a certain destination and pit yourself against the others? This competition can be conducted in a friendly manner which still respects each other and ensures any criticism or advice is both gentle and constructive.
When riding in a group, consider carefully the various abilities within the group. Not everybody will be identical in strength, endurance and mental stamina, but everybody can have a useful ride. Make sure the youngest and fittest memebers of the group are lead wheel and that you are training in a time trial formation. Then go for it! Weaker riders should stay at the back for longer stretches. Sometimes you can adapt so that the fittest riders reach the top of steep hills first, then turn back and rejoin the rest of you before heading to the top again. This way everyone gets a work out.
It is only natural that there will be differences in the cyclists you train with. Some will be best at climbing, others will be great sprinters and others may do everything consistently well and show great stamina. It is possible to please everybody when training and learn from each other's strengths and weaknesses. For example, go out of your way to encourage hill-haters and spur on the non-sprinters. Change your route sometimes. If you've never organised a loop circuit you don't know how much fun it can be when hill training. It works well for cyclists of differing specialties because fast riders can go hard and re-catch the group, resulting in everyone feeling like they're pushing themselves at their own level. Another way to achieve this is through handicapped sprints, especially useful at the conclusion of your training session.
Keep the session fun and allow the relationships within the group to strengthen by planning some other events apart from cyling training. If you have partners or kids, take them on a cycle track adventure altogether. Find a social event to dine together. These times can also be used to discuss ways in which training can be kept enjoyable and an event to look forward to. Closeness will bring accountability and understanding. It is a well known fact that a strong sense of bond between team athletes significantly enhances performance. Some of the best personal times are ran, swam or cycled in a relay or team event! If you are competing in individual events at a particular competition, having these training buddies around will asist your performance as well. You watch!
Equip yourself with the necessary nutrients and hydration to achieve optimum results in your training. Every individual is different when it comes to food and drink required during training sessions, but there are some things every cyclist should use without fail. Firstly, you need to replace vital ingredients such as electrolytes which have been sucked out of your body with physical exertion, by consuming an amino sports fuel drink. This should be taken before and during training or competitive events. Secondly, you should conclude your training session with a protein shake, around twenty minutes after you finish cycling. This will greatly assist muscle recovery, repair and growth, and in my experience you wont be nearly as sore! Being diligent with your nutrients will result in getting the most out of your training and saving time, something we all need.
Obviously, safety demands your highest priority when organising and planning your cycling training sessions. Don't become blaze about equipment, weather conditions, transition points, traffic hazards and communication methods with others in your group, or you may live to regret your carelessness. You will know the most dangerous points on your route: these often co-incide with the time cyclists are likely to be very tired and less than sharp with reflexes. Compensate for this. Know back to front your group's particularly communicative strategies and don't stop communicating. Try to ride home on a safe stretch with low demands.
Cycle training is not something you should do solo. It is most effective in a group situation and it is most fun when you share it with others. Never set off on a training regime without considering all the factors involved with training and determine to implement them consistently. Your degree of success will be directly linked to your organisation, and your level of determination. I say good on you for gathering tips and gleaning advice! It's the perfect way to start on the road to achieving your personal best.
About The Author: Colin Johnson has been a sought after condition expert and elite sports coach in many fields. He highly recommends whey protein shakes for muscle repair and development and Amino Sports Fuel for lasting energy. Get your own completely unique content version of this article.