5 Ways to Improve Cycling Performance
There are about a million things you can do to improve performance, but some have the potential for more significant gains than others. The following items have the opportunity for big gains, and most people are probably overlooking at least one.
1) Use Structured Training to Maximize your Training Time
A short well-planned workout can provide more benefit to your performance than a longer ride without a specific goal. Both beginners and experienced riders can benefit from adding structured interval workouts to their weekly training. You can find a coach or look for a training plan. The best training plan is going to be one you can stick to. There is no single answer that works for everyone, so find a coach or a plan that works for your life, your goals, and your interests.
2) Practice your Skills to Ride Faster without Working Harder
The ability to ride with skill through technical sections of road or trail is like free speed. In mountain biking, the benefit is obvious when it comes to things like rock gardens, switchbacks, descents, obstacles, and technical climbs. Road and gravel riding have their share of required skills too—cornering at speed, descents, riding in a group, grabbing bottles in feed zones--the list is endless in any discipline. I have worked with Take Aim Cycling and highly recommend their coaches.
4) Dial in your Nutrition
Race day nutrition and hydration can make or break your event. Your daily training rides are your time to figure out a fueling strategy that works for you and to train your gut to handle the amount of food you need to fuel your ride. The length of your event determines exact fueling needs, but in general, aim for 40 to 90+ grams of carbohydrate per hour. That is a large range, which is why it is important to figure out what works for you during your training. Properly fueling your training has the added benefit of more effective training, which in turn can result in improved performance.
3) Get a Bike Fit to Optimize Power Transfer
A good bike fit will not only make sure you are pain-free on rides, but also ensure you are properly positioned to maximize power transfer. Studies show a dynamic bike fit can improve power output by as much as 10 to 20 watts. Physics tells us exactly where and what direction applying force to a pedal will generate the most power, and an accurate fit will dial in your set up. While you can certainly try the old plumb-bob from the knee trick, this static measurement is performed in one position and is a rough approximation.
Systems like Retul take dynamic measurements while you pedal, enabling you to fine tune your saddle height and setback down to the millimeter. Learn more about bike fittings.
5) Train your Brain
The motivation to stick to your training plan, dealing with pre-race anxiety, reacting and dealing with unexpected issues--these are things that all riders eventually encounter. Successful athletes just deal with it better. While you can’t control what happens in training and racing, you can control your reaction. Meditation and yoga can be effective for managing your response to stress and visualizing your desired outcomes. A good coach can also help you uncover different types of motivation and provide strategies for anxiety and overcoming problems that may otherwise derail training and racing.
Reposted with edits from Cardinal Bicycle.
Related Posts
