If you want to become a cyclist, you are going to have to train for it. Nicholas Clark, a USAC licensed coach and entrepreneur, worked very hard to reach the position where he’s at. He is a former UCI world tour professional cyclist and currently owns ProBike FC. A certified fitness trainer and a professional cyclist, Clark also has a level 2 Training Peaks accreditation and Level 2 USA Cycling Accreditation. Over the years he spent training potential cyclists, he noticed that many people ignore the basics of cycling training. If you want to become a pro cyclist, here are some key things to work on.
The performance can be broken down into several factors that correspond to different qualities: velocity, strength, power, explosive force, and the surface.
Each of these factors must be worked upon individually so that they assimilate together. Individual sessions must be held for each.
For a training exercise to be effective, it must be carried out at values that are as close as possible to the maximum limits that you can reach. It is the overload principle that is used for interval training. If you can ride at 45 km / h on a flat surface, you won’t be able to progress if you continuously practice at 35 km / h. Instead, try to work around the 45 km / h mark or higher as much as possible.
We have seen with the notion of specificity that each session should be used to work on individual qualities. But it is recommended that you avoid repeating work on the same qualities two days in a row: you need to alternate. This alternation between training sessions is important not only psychologically, but also to allow the body to recover efforts made during a previous session. Nicholas recommends that you alternate as frequently as possible.
Training must always be progressive. It is important that you do not skip a stage: unless a cyclist learns how to ride well on a flat surface, there’s no reason to start cycling on inclines. Everything in cycling is skill. Even the basic in cornering and gear management are important before moving to anything else.
Recovery periods are as important as training periods, in many respects. First of all they leave the body with the means to adapt to the aggressions suffered during the efforts and thus work to increase your endurance (the phenomenon of overcompensation). Secondly, they avoid the physical and psychological injuries that could be caused by a succession of repeated efforts: quickly following several intensive sessions can be exhausting and demotivating, with a risk of only partially completing the planned work.
Consistency is key when it comes to training how to cycle. The ideal would be to achieve between three and six sessions per week depending on the objectives you are working on. If you have other commitments, you need to prioritize. The key is to be as consistent as possible when it comes to training how to cycle. If you plan on turning pro one day, you have to put in the work!