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.



Discipline is everything. All great sportspeople have discipline, though they may be very different in all other ways. Great sportspeople do not wonder whether they will get up early during the dead of winter or whether they will just give it all a big miss in humid weather! They have made the decision to train ahead of time, and this attitude should be our model. So decide now that this is what you will do and don't give yourself licence to have the internal discussion anymore. What makes good athletes turn into great atheltes? In a word, 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.

Competition can be used to your advantage. Afterall, if you're a serious cyclist you know all about competition: it's what makes you tick. You want to be the best you can be. Enjoy this quality in others who form part of your small training group. Try setting a time limit for a section of your ride, experiment with different destinations and strategies, as suggested by others in your group. Compare notes and offer advice to each other, all in the spirit of encouragement and mutual respect.

Ideally, everyone you train with should be of the same cycling standard. However, in reality, your group will comprise various abilities and fitness levels. Never fear. There are ways around this and you should think these things through thoroughly before you leave for a ride. Train in a time trial formation and have the youngest (or fittest) cyclists at lead wheel with the oldest (or weakest) at the back where they can stay in long stints. If those at the front feel held back, they can always go hard and reach a summit first, then turn around and head back to the rest of the group only to climb the hill all over again. This means that everyone is stretched and challenged, regardless of fitness level or experience.

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.

It is vital that you enhance the effects of your hard work and training by intaking the correct amount of food and drink for you. There are subtle differences in what cyclists believe is best to consume before, during and after a ride. However, most cyclists are agreed on the need for amino sports fuel and protein drinks. Amino Sports Fuel drinks are best taken before or during training, and these aim to replace the electrolytes you are using up. Protein shakes/supplements are best taken in the hour after you conclude your training to aid the recovery process of your muscles and prevent injury. You may as well have every advantage, afterall, you're doing your part in putting in the hard yards.

Keep safety as a priority. Before a single pedal has turned, quickly discuss the safety issues of the route - transition points, equipment, high traffic areas, weather conditions and clear signals that all the group can understand and react to. Be aware of when others and yourself are becoming fatigued. Let each other know. Accidents invariably occur when riders' reactions and senses are marred due to physical stress and exhaustion. That's why it's good to finish with a predetermined safe stretch home.

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.