6 Cycling Training Tips Cyclist Should Know

Whether you browse fitness websites or the sports aisle at your local Barnes & Noble, you'll find a wide variety of training advice, and sifting through it can be a daunting task. While some cyclists hire a coach to help make sense of it all, training on your own is simpler than you might imagine. The best coaches and athletes in the world adhere to these six maxims. Here's how to make them work for you.

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Overload

To get stronger and faster you need to gradually increase the demands you place on your body by riding longer, harder, or more often. For example, if you're used to riding anywhere from three to five hours a week, adding 18 to 30 minutes to your schedule would create an overload. Aim to increase ride volume by no more than 10 percent each week.

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Rest as hard as you ride

Training adaptations take place while you're off the bike, so allow for recovery. Your weekly volume should be somewhat challenging without leaving you flat on your face at the end of a week. A single day of rest after a weekend of riding should leave you with plenty of energy to get back in the saddle on Tuesday. (Don't forget that nutrition is key on your rest days. Try one of these Foods That Speed-Up Recovery.)

Train in Cycles

Alternate hard and easy sessions. On weeks two and three, increase workout time by about 10 percent each week and the number of intervals by 10 to 15 percent. Scale back by 40 to 50 percent on week four. Each four-week cycle should follow a similar format. New to training? Take your recovery time after one or two weeks instead of three.

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Be Consistent

Doing three or four short weekday rides with intervals plus longer, more moderate rides on Saturday and Sunday is more effective than saving all of your training for the weekend. You'll teach your body to push on a consistent basis, keep your metabolism high, and recover quicker. Plus, you'll get to enjoy the mood-boosting benefits of exercise more frequently.

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Choose Intensity Over Volume

If you always ride long and slow you'll never get out of first gear when it counts. To supercharge your engine, incorporate intervals into your rides at various effort levels. Work up to a minimum of three hard sessions per week, including group rides: Think of them as intervals in disguise.

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Track Your Progress

Keep a training journal or use an online tool such as Strava or Training Peaks to record the length, intensity, and frequency of your rides. Every four to six weeks, do a field test: Find your favorite climb or stretch of open road and track time, distance, heart rate, and/or power over the course of an all-out effort.

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