Fun Bikes

By: Colin Johnson

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 the one thing all serious athletes require in order to reach their goals. It is the common element that can be found resident within all those that we look up to in the sporting arena and aspire to be like. For me the simple action of getting out of that warm bed early in the morning is the hardest step of all! Discipline demands that you make decisions ahead of time. There will be no saying no if it is too cold or too hot. There will be no question as you lay your head on the pillow of whether you will be rising the next day with the sun or not. Discipline is often the difference between the great and the good.

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.

When riding in a group, consider carefully the various abilities within the group. Not everybody will be identical in strength, endurance and mental stamina, but everybody can have a useful ride. Make sure the youngest and fittest memebers of the group are lead wheel and that you are training in a time trial formation. Then go for it! Weaker riders should stay at the back for longer stretches. Sometimes you can adapt so that the fittest riders reach the top of steep hills first, then turn back and rejoin the rest of you before heading to the top again. This way everyone gets a work out.

Within your training group, there will be various styles of cycling and various strengths. For example, there will be climbers, sprinters and maybe some all rounders. This is not a bad thing. Make it work for you by encouraging each other at times when your particular strength comes into play. Everyone can help those hill-haters and everyone can encourage the non-sprinters. Try changing your route once in a while. Hill training can be fun for all when you implement a short loop circuit. Fast riders can surge ahead and then catch the rest of the group, and the whole time you will still feel like you're training together. Handicapped sprints are a great way to finish off a training session and will leave everyone feeling satisfied with their progress.

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.

Equip yourself with the necessary nutrients and hydration to achieve optimum results in your training. Every individual is different when it comes to food and drink required during training sessions, but there are some things every cyclist should use without fail. Firstly, you need to replace vital ingredients such as electrolytes which have been sucked out of your body with physical exertion, by consuming an amino sports fuel drink. This should be taken before and during training or competitive events. Secondly, you should conclude your training session with a protein shake, around twenty minutes after you finish cycling. This will greatly assist muscle recovery, repair and growth, and in my experience you wont be nearly as sore! Being diligent with your nutrients will result in getting the most out of your training and saving time, something we all need.

Safety should always be high on your priority list when cycling. You must consider all aspects of your intended route, including equipment needed, transition points, dense traffic areas, weather and communication signals for your training group. Know when members of your training group are likely to become tired and less alert. Use clear and consistent communication with the others in your group: this is all part of the required accountability. Most accidents occur when cyclists are tired and their reactions are much slower than they should be, so be scrupulously diligent about this. Always organise to return home on a very safe, tried and tested route.

You're a cyclist and you're looking for training advice..good on you! So many set out to train without gleaning advice and hearing the voice of experience, but you're not one of those. Find a training group so that you're not trying to do this all on your own. Then be determined, informed and consistent, and you will find success. Here's hoping you achieve your personal best and have the time of your life doing it!
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