By Matteo Cigala, CigalaCycling.com
While goals and abilities will vary across any group of cyclists, forming good habits and sticking to them long-term is the key to improve as a cyclist. With the current period usually associated with taking a break before winter training proper gets underway, it's an ideal time to think of some of the ideas below and incorporate them into habit-forming. As most of us are amateur racing cyclists, or leisure riders, with limited time for training and full recovery, forming good habits like those listed below can help us make the most of the talent and time we have.
Consistency
This is the first step and key to cycling success. If you want to become a better cyclist, consistency is essential. There are no secret formulas. Consistency in your training, lifestyle, nutrition and sleep through a week is essential.
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This must be extended to consistency through a month and through years to enable your body build a foundation and to adapt to the added workloads of duration and intensity.
Stick with your training program
We all have limited time to train due to work and family commitments. Therefore it's important that we maximise this precious time we have, especially in winter when daylight hours are shorter and the weather can be more challenging.
Your training plan should be realistic; based on your life and training availability. If the plan is made to suit your training time, it is essential that you stick with it. If, for some reason, you have to miss a session; note the key sessions of the week and focus on getting at least those completed.
Recover and sleep
Resting and recovery are critical components of any successful training program. Train to sleep, as sleeping is the best recovery.
It is important to focus on getting 7-8 hrs of good quality sleep. You can do that by:
- Maintaining a consistent daily schedule
- Reducing your daily caffeine intake
- Turning off computer and devices before going to bed
- Avoid going to bed with a full stomach
- Limiting beverages consumptions before going to bed
- Keeping your bedroom dark and quiet
- Investing in a comfortable mattress, pillow and bedding
- Going to sleep and waking up using your internal alarm clock
Balanced nutrition
Without the right fuel, your body simply can’t perform. It is therefore important that each meal must have a proper amount of all the main nutrients: carbohydrates, proteins and fats.
Carbs must prevail (50-60 per cent of the total calories intake) over proteins and fats (20-25 per cent of the total calories, each).
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Remember that after hard sessions it is good to increase the quality of proteins and before races the quality of carbs. Straight after each training session have your protein shake ready to speed up your recovery and fitness adaptations as well as carbs to help protein absorption.
Maintaining a good nutritional status is also essential in avoiding sickness and improving our immune response.
Stay hydrated
Do more water breaks, rather than coffee breaks. Water is a crucial element both in training and recovery. It “lubricates” our muscle fibres and joints and maintains a proper body temperature. Make sure that every day you drink at least 2 litres of water.
Drink 500 ml of liquids before a training session or race to give your body the necessary time to absorb the water and release the excess fluids.
Have a plan for your race
You should prepare a race or sportive strategy; whatever your goals. This will include planning when it gets closer to the event but it also includes thinking now about your plans for next season and organising your winter training to suit what you have in mind for 2023.
It is important to talk with your coach. They can deliver a good strategy and can give you the confidence and motivation you need.
Stretching and core exercises
One of the best ways to manage training fatigue is to follow a regular cycling stretching routine. Continuous cycling over time can lead to a loss of elasticity and flexibility. Stretching can help overcome these problems.
Core work must also be a fundamental routine. You can have all the strength in the world, but without a stable and strong core you won’t be able to use it efficiently. Core work encourages stability and eliminates unnecessary upper-body movements. It means all the power you produce is delivered into your pedal stroke.
Stay focused and enjoy
Riding your bike is supposed to be fun and not an obligation. Don’t make a mental milestone of having to go training. Remember that the reason you ride is for the love of cycling. Results will come naturally without being obsessive.
Let your coach worry about all of the numbers. Your focus should be on consistency, following your plan and having fun.
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