.
To get the most out of your training there is more to do than simply just turning up to ride. Simple planning before your cycling training can ensure that you gain the optimum benefit from each session. Having a specific strategy that will address what you are aiming to get out of a day on the bike will go along way to your achieving success.
Discipline is the one thing all serious athletes require in order to reach their goals. It is the common element that can be found resident within all those that we look up to in the sporting arena and aspire to be like. For me the simple action of getting out of that warm bed early in the morning is the hardest step of all! Discipline demands that you make decisions ahead of time. There will be no saying no if it is too cold or too hot. There will be no question as you lay your head on the pillow of whether you will be rising the next day with the sun or not. Discipline is often the difference between the great and the good.
Serious cyclists always need benchmarks and extra incentive to spur them on to the top of the mountain peak. This is why I advise a training group. This will have significant benefits for all involved. I recommend a group of at least four riders and no more than six. Exceed this number and you won't be missed if you skip a day, which can eventually lead to you dropping off. This number will allow everyone to feel a part of the group and bring accountability. A feeling that you're letting the others down is not a bad one and can give you a push just when you may need that little nudge to keep going.
There are many benefits in being part of a smallish cycling training group. The healthy competition factor can be an incredible booster and help us push the front wheel over the line of comfort, and consequently make us better and stronger riders. As a group, setting a time occasionally to reach a particular destination, or setting a time for a section of the ride, adds variety and keeps the competitive edge alive and well. Be honest with each other, set goals and offer advice to each other. This will greatly aid your development as a cyclist.
If you are training in a group, catering for the variance in abilities in the group can be managed so that every cyclist feels he/she is getting maximum benefit. Use the younger and fitter guys as lead wheel according to the difficulty of the route you have selected and train in a time trial formation - and go hard! Allow those who need recovery to stay at the back for longer stints. Steep climb sections may require a few really top members of the team to reach the top, turn round and head down to rejoin the group and head to the summit again, thus all working to their potential. Discuss these little things before heading out.
Assess the group's weaknesses and strengths. Some are sprinters, some climbers and some real all rounders. The group factor can really come into play to help each other overcome individual areas of cycling weakness. Help those that hate the hills, and steadily speed up the non sprinters. Changing your route will assist this. Also having a short loop circuit when hill training can be fun so the better riders can surge ahead and catch the group. In essence you are still training together. Finishing off the session with a group handicapped sprint can be great enjoyment and leave you feeling like you have really pushed yourself.
Keep in mind that relationship is an extremely important factor in your training success. This is not given nearly enough credence, in my opinion. Train in a group, not on your own. Don't just ride with your training group, socialise with them and get to know them and their families. These informal connections will build understanding and trust. This in turn will make you feel more responsible to your training group and you wont be as inclined to let them (and yourself!) down by not turning up to training sessions and so on. Perhaps you've noticed the tendency of runners, cyclists, swimmers and other athletes to achieve personal bests in team events and/or relays. This is no accident! As individual competitors, you will be positively influenced by having your fellow-trainers around, encouraging you and inspiring you.
It is vital that you enhance the effects of your hard work and training by intaking the correct amount of food and drink for you. There are subtle differences in what cyclists believe is best to consume before, during and after a ride. However, most cyclists are agreed on the need for amino sports fuel and protein drinks. Amino Sports Fuel drinks are best taken before or during training, and these aim to replace the electrolytes you are using up. Protein shakes/supplements are best taken in the hour after you conclude your training to aid the recovery process of your muscles and prevent injury. You may as well have every advantage, afterall, you're doing your part in putting in the hard yards.
Keep safety as a priority. Before a single pedal has turned, quickly discuss the safety issues of the route - transition points, equipment, high traffic areas, weather conditions and clear signals that all the group can understand and react to. Be aware of when others and yourself are becoming fatigued. Let each other know. Accidents invariably occur when riders' reactions and senses are marred due to physical stress and exhaustion. That's why it's good to finish with a predetermined safe stretch home.
Being a serious cyclist is whole lot of fun and it's also terribly hard. It was never meant to be worked out on your own. Train in a group and enjoy all the benefits that brings. Listen to as much advice as you can find and implement the tips which make the most sense to you. With consistency and determination, you will be on your way to achieving all that you dreamed you could!
Colin Johnson
.
Discipline is the one thing all serious athletes require in order to reach their goals. It is the common element that can be found resident within all those that we look up to in the sporting arena and aspire to be like. For me the simple action of getting out of that warm bed early in the morning is the hardest step of all! Discipline demands that you make decisions ahead of time. There will be no saying no if it is too cold or too hot. There will be no question as you lay your head on the pillow of whether you will be rising the next day with the sun or not. Discipline is often the difference between the great and the good.
Serious cyclists always need benchmarks and extra incentive to spur them on to the top of the mountain peak. This is why I advise a training group. This will have significant benefits for all involved. I recommend a group of at least four riders and no more than six. Exceed this number and you won't be missed if you skip a day, which can eventually lead to you dropping off. This number will allow everyone to feel a part of the group and bring accountability. A feeling that you're letting the others down is not a bad one and can give you a push just when you may need that little nudge to keep going.
There are many benefits in being part of a smallish cycling training group. The healthy competition factor can be an incredible booster and help us push the front wheel over the line of comfort, and consequently make us better and stronger riders. As a group, setting a time occasionally to reach a particular destination, or setting a time for a section of the ride, adds variety and keeps the competitive edge alive and well. Be honest with each other, set goals and offer advice to each other. This will greatly aid your development as a cyclist.
If you are training in a group, catering for the variance in abilities in the group can be managed so that every cyclist feels he/she is getting maximum benefit. Use the younger and fitter guys as lead wheel according to the difficulty of the route you have selected and train in a time trial formation - and go hard! Allow those who need recovery to stay at the back for longer stints. Steep climb sections may require a few really top members of the team to reach the top, turn round and head down to rejoin the group and head to the summit again, thus all working to their potential. Discuss these little things before heading out.
Assess the group's weaknesses and strengths. Some are sprinters, some climbers and some real all rounders. The group factor can really come into play to help each other overcome individual areas of cycling weakness. Help those that hate the hills, and steadily speed up the non sprinters. Changing your route will assist this. Also having a short loop circuit when hill training can be fun so the better riders can surge ahead and catch the group. In essence you are still training together. Finishing off the session with a group handicapped sprint can be great enjoyment and leave you feeling like you have really pushed yourself.
Keep in mind that relationship is an extremely important factor in your training success. This is not given nearly enough credence, in my opinion. Train in a group, not on your own. Don't just ride with your training group, socialise with them and get to know them and their families. These informal connections will build understanding and trust. This in turn will make you feel more responsible to your training group and you wont be as inclined to let them (and yourself!) down by not turning up to training sessions and so on. Perhaps you've noticed the tendency of runners, cyclists, swimmers and other athletes to achieve personal bests in team events and/or relays. This is no accident! As individual competitors, you will be positively influenced by having your fellow-trainers around, encouraging you and inspiring you.
It is vital that you enhance the effects of your hard work and training by intaking the correct amount of food and drink for you. There are subtle differences in what cyclists believe is best to consume before, during and after a ride. However, most cyclists are agreed on the need for amino sports fuel and protein drinks. Amino Sports Fuel drinks are best taken before or during training, and these aim to replace the electrolytes you are using up. Protein shakes/supplements are best taken in the hour after you conclude your training to aid the recovery process of your muscles and prevent injury. You may as well have every advantage, afterall, you're doing your part in putting in the hard yards.
Keep safety as a priority. Before a single pedal has turned, quickly discuss the safety issues of the route - transition points, equipment, high traffic areas, weather conditions and clear signals that all the group can understand and react to. Be aware of when others and yourself are becoming fatigued. Let each other know. Accidents invariably occur when riders' reactions and senses are marred due to physical stress and exhaustion. That's why it's good to finish with a predetermined safe stretch home.
Being a serious cyclist is whole lot of fun and it's also terribly hard. It was never meant to be worked out on your own. Train in a group and enjoy all the benefits that brings. Listen to as much advice as you can find and implement the tips which make the most sense to you. With consistency and determination, you will be on your way to achieving all that you dreamed you could!
Colin Johnson
.
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