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.
The most important thing you will need is discipline. Discipline is the factor that all great athletes have in common. All those we aspire to be like have tremendous discipline. They, like us, find it difficult to get out of bed on cold mornings but have made the decision to get up well ahead of time. It matters not if it's freezing or oppressively hot, they'll get up when the alarm goes because the decision is already made, and there's no compromise. Ever wondered what the difference is between being good and being great? The answer is discipline.
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.
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.
Within your training group, there will be various styles of cycling and various strengths. For example, there will be climbers, sprinters and maybe some all rounders. This is not a bad thing. Make it work for you by encouraging each other at times when your particular strength comes into play. Everyone can help those hill-haters and everyone can encourage the non-sprinters. Try changing your route once in a while. Hill training can be fun for all when you implement a short loop circuit. Fast riders can surge ahead and then catch the rest of the group, and the whole time you will still feel like you're training together. Handicapped sprints are a great way to finish off a training session and will leave everyone feeling satisfied with their progress.
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!
Set yourself up to succeed by ensuring that you have all the physical requirements and advantages before, during and after training. Assess individually what your body requirements are by experimenting with differing quantities of food and liquid intake. Amino Sports Fuel drinks will ensure maximum output of energy as well as replacing vital ingredients such as electrolytes that the body has sucked from you under physical exertion. Use these before and definitely during competition and training. I also cannot stress highly enough the need for a protein shake after cycling. Preferably within 30 minutes after exercise. Protein drinks will significantly assist your muscle recovery, growth and repair. Don't waste your training! Get the most out of your hard work and sacrifice.
Safety should always be high on your priority list when cycling. You must consider all aspects of your intended route, including equipment needed, transition points, dense traffic areas, weather and communication signals for your training group. Know when members of your training group are likely to become tired and less alert. Use clear and consistent communication with the others in your group: this is all part of the required accountability. Most accidents occur when cyclists are tired and their reactions are much slower than they should be, so be scrupulously diligent about this. Always organise to return home on a very safe, tried and tested route.
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.