Training Strategies For Serious Cyclists

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 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.

Everyone benefits from a little extra motivation to train. This includes cyclists, even serious cyclists who seem totally committed to training regularly. The best way that I have found to combat lapses in commitment is to train as part of a group. I recommend a group of no less than four and no more than six cyclists of a similar fitness level to yourself. If you miss a day, you want to be missed and chased up: this is accountability. We all need to be kept accountable and this will cause you to keep up your regular training regime.

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.

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.

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 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.

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.

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!

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Colin Johnson has been a sought after fitness expert and top sports coach in a variety of fields. He highly recommends whey protein shakes for muscle recovery and growth and Amino Sports Fuel for lasting energy.
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