The enjoyment of cycling comes from many places: being outdoors, getting out and exploring, general fitness or a means of transport are amongst many of the reasons we ride. However, if you take your cycling more seriously and see it as a platform to challenge yourself and push your physical boundaries, you will need to commit to a more regimented approach to your time in the saddle. A cycling training plan is going to be an important element alongside good nutrition, rest days and sleep!
1) Training Plan
A good training plan should have a balanced approach to your riding in terms of frequency, intensity, duration, consistency, and evaluation but also make sure that your plan/goals are achievable and will fit into your daily lifestyle/routine. Plans that are unrealistic will very rarely be followed or achieved! Make sure the goals you set are aligned with the five SMART criteria (Specific, Measurable, Attainable, Relevant, and Time-Bound).
Whatever you are training for, a specific event, a personal challenge or just to ride for longer and faster a defined/specific plan to reach your goals will be beneficial. If you struggle to maintain your motivation then I find either writing the training down (on the black board in the kitchen or on my ‘to do list’) or telling people about my goal and how I am going to achieve it helps to get me out on days when perhaps I would not have bothered!
2) Good Nutrition/Hydration
One of the most important parts of a good training plan is nutrition and hydration. This also applies to endurance events and/or longer rides. It doesn’t matter how much training you are doing if your nutrition and hydration are not ‘on point’ you will struggle to maintain your energy on longer rides, your body will not recovery as quickly from your training and you’ll generally feel lethargic. This is also true for every day life even if you are not training. Poor nutrition and hydration leads to a lack of energy. When I am training hard or riding a lot I will always have my post ride food prepared before I go out so that the minute I get home I can tuck into a balanced meal with carbs and protein as this will aid my muscle recovery rather than raiding the fridge and binging on junk calories which will negate all my training and does not replenish my body/muscles for the next days training. Hydration is also key to training and recovery. Click here to read my blog on hydration
Now we are all different so what I’ll eat after a ride may not float your boat, so find out what works for you and have that prepared for your return. Remember the ‘Golden 30 minute Rule’! After exercise your body is ready to be nourished and it will absorb all the nutrients from the food you eat much easier, so long as you eat within 30 minutes of finishing your training session. This is why it is important to prepare your post ride food before you go out.
3) Sleep
Often massively over looked is the importance of sleep. Sometimes it is hard enough to squeeze in our training into our busy lifestyles, family commitments and general life let alone additional sleep. But for me a perfect training session would be: complete daily training, eat & drink within 30 minutes of finishing your session, shower and siesta! Now I know this is almost impossible on a daily basis but perhaps try this once or twice a week. Having said that a regular sleep regime will also help considerably. When you are sleeping this is when your body is repairing itself and getting ready for your next training session. Click here to read my blog on the importance of sleep
4) Rest Days
Rest days are vitally important in any training plan. Taking regular rest days allows time for recovery, prevents muscle fatigue, reduces the chance of injury, improves performance and aids health sleep. Contrary to popular belief, a rest day isn’t about being lazy on the couch. It’s during this time that the beneficial effects of exercise take place. On rest days, your body generally needs less calories because you’re not as active. However, it’s also important to eat enough protein, even on rest days. Adequate protein intake supports the muscle repair that happens during rest.
On rest days, you should also focus on:
- Carbohydrates. Eat complex carbs to restore your glycogen levels.
- Water. It’s essential to drink enough water, even when you’re not working out. Staying hydrated prevents muscle cramps and delivers nutrients throughout your body.
- Fruits and vegetables. Fruits and veggies offer healthy carbs and nutrients that support recovery.
Most importantly is that you enjoy your training and make it fun!
