Cycling is more popular than ever, with many taking to two wheels to commute, relax, and exercise. Whether you’re a serious cyclist or simply like to go for a casual ride now and then, it’s important to stay in the right shape to get the most out of your riding. That means being careful in your cycle training, as well as having the right equipment to keep you cool and comfortable, while avoiding injuries. For more serious cyclists, it is more important to set a training regime, where consistency is key for getting into the best shape and staying competitive.
Why Consistency Is Important
Any athlete is eager to see results as quickly as possible, and this often leads to intense training without proper rest. While it is a process, consistency and a slower build-up will lead to increased performance that short, intense bursts cannot replicate. Erratic training is much less effective than consistent training, and consistency will deliver the correct amount of exertion without overwhelming you. It also prevents performance plateaus, physical and mental burnout, and promotes higher aerobic fitness. Basically, taking the long road pays off long term, and you’ll see performance and speed increase, albeit gradually.
Making Training Consistent
Let’s be real — training is tough. Finding time around our busy schedules, maintaining motivation, pushing through fatigue are all real challenges any cyclist faces, whether they’re training for the Tour de France or are just a casual rider. If you’ve been struggling with consistency and suddenly find some motivation, it can be tempting to jump straight back up to the level you were training at before. This is counterproductive, however, and the best way to approach your training is to take a step back and rebuild slowly. Frustrating? Maybe a little at first, but you will reap dividends from this approach, and soon be back pedalling where you were before. Remember, patience is a big part of consistency. If you’re struggling with consistency, you may need to adjust your training volume and look into your nutrition and sleeping habits as well.
Adjust Your Training Volume
Struggling with your training level? You may be pushing yourself too much. Adjust your training volume around your daily life and routines, and don’t overdo it. Don’t worry if you feel your performance dropping slightly — consistency is more important if you want to avoid burnout, which can set you back weeks or even months with your cycling and general fitness. It’s better to train at a lower level rather than to skip workouts. Consistency will help you regain your fitness, and you may be surprised at just how quickly.
Nutrition, Sleep, and Comfort
General well-being makes it easier to jump on the bike and complete your routine. If you’re not getting enough rest and sleep, it’s important to address this through better sleeping habits, such as minimising screen time before bed, and setting consistent bedtimes. Nutrition and hydration are equally important — visit a nutritionist if you want to set yourself a plan or use online resources. Otherwise, a healthy, balanced diet with plenty of protein should leave you in good standing for training. And it’s important to feel comfortable when you ride. This means investing in the right cycling attire and ensuring your bike is properly adjusted for you in terms of saddle and height.
Create a Routine
Consistency and routine go hand in hand. It is difficult to do this if you have a busy professional and/or personal life, but not impossible. Routines promote good habits, and help keep motivational levels up — if you know you’re going to be on the bike at a certain time, your mind and body will naturally prepare for it. And allow yourself rest days within your routine. Cycling every single day isn’t necessary, and can actually be counterproductive to your overall regime. Your body will also adapt, just as it will to the new training schedule, and this consistency will, over time, reap dividends in terms of performance and speed (if you’re competing).
Training to cycle can be a balancing act, especially if the training program is set around a busy lifestyle. But by focusing on consistency rather than intensity, you’ll find that your performance will increase, even if it takes longer to achieve.
