Progressive Cycle Coaching
Progressive Cycle Coaching
The Golden Rules for Training Part 1!

If you ride, want to get faster on the bike and increase your enjoyment of the sport there are certain rules you should be following to ensure that you get the most out of it. These rules laid out below, should form the basis of success in your sport. These are the master keys to an enjoyable and rewarding performance. As you read on try think about each point, whether it is missing and you could incorporate it into your training.

You will already be doing some of the points but others may be lacking. Focus on these to make yourself more trained organised for your rides.

1. Use a training programme
a. Provides focus
b. Provides a structure to follow
c. Enables rider to progress without over training
d. Has inbuilt rest days
e. Sets intensity, frequency and duration of training

2. Train regularly
a. Provides the body with the correct stimulus
b. Enables rides to become habitual
c. Reduce the risk of injury
d. Increases bike skills
e. Ride with a training partner as this will increase your adherence to the programme

3. Keep a training diary
a. Monitor training
b. Record physical and mental stress levels
c. Allows coach and rider to check reasons for good and bad performance
d. Enables rider to know exactly what to do in training

4. Build a base then the intensity
a. You must build a stable endurance platform for the high intensity work to sit on
b. Allows your body not to be over stressed too soon
c. Allows your body to adapt to training prior to intensive work

5. Don't forget to rest particularly before a big race
a. Allows the body to recover and super-compensation to occur
b. Allows your mind to recover from training
c. Re-motivates you for the event

6. Feed during training
a. Allows a consistent supply of carbohydrates to the muscles and brain
b. Slows depletion of carbohydrates in the liver and muscle
c. Allows for a consistent performance throughout the event
d. Speeds recovery after training
e. Helps to maintain immune function during the and after the event
f. Ensures that the rider is prepared for the final sprint

7. Prioritise your racing
a. Provides a goal for training
b. Ensures riders know what are important races and not so important races
c. Allows for training races and peak events
d. Reduces the psychological stress in regard to racing
e. Ensures practice can take place within an event without feeling like you must perform and win every event

Next time we will finish off the top 14 principles of training. So watch out for the next installment.
 
About Progressive Cycle Coaching
Progressive Cycle Coaching is a dynamic customer lead business that provides cycle coaching training programmes to cyclists of all levels throughout the United Kingdom, Europe and the world. The company, which is based in Burgess Hill, started out in 2006 and has over 15 years experience in the cycling sector.

With individually designed training programmes and expert coaches, the company provides a professional cycle coaching experience to cyclists and clubs at all levels. The service is designed to increase clients fitness levels, understanding of training and increase their knowledge of cycling based skills, helping clients to race faster and longer over a short period or over a year or four year cycle.