Progressive Cycle Coaching
Progressive Cycle Coaching

The Golden Rules for Training Part 2!
This weeks email focuses upon the final 7 parts to informing you on how your cycling ability can be maximised buy following these simple rules! Here are the final top tips!
 
8. Periodise your training programme
a. Ensures every aspect of training can take place
b. Provides a clear indication of when and what you should be doing throughout the year
c. Allows for rest and recovery at specific times of the year
d. Lowers psychological stress about performing well at each race and training session
e. Provides direction for riders who are bored with their training programme
f. Ensures correct adaptation to the body in a way that allows for physiological improvements

9. Mentally prepare for racing and training
a. Set yourself goals for races
b. Split races up into manageable portions and have a goal for each one
c. Ensure that you have a goal for each training session
d. Evaluate your goals after each race and training session so you can work on your weak spots.

10. Get a coach
a. A coach will educate you in the correct principles of training
b. They are there to ask any question related to racing and training
c. They will provide direction in the form of your training programme, tips and skills correct for your sport
d. They will support you when things are not going well
e. They will help you set realistic goals along the way and show you how to get there

11. Allow life to get in the way
a. Life will get in the way of your training; allow your training plan to bend with life this way everyone is happy.
b. Have an alternative training session available for when the weather is too bad to train outdoors.
c. Know that your fitness will not disappear over night, so a few days off here and there won't make too much of a difference
d. Try to book holidays around your training programme

12. Quality not quantity
a. Make every training session count
b. Ensure you have a goal for each training session or race
c. Ensure you are in the correct training intensity for each session
d. Take a day off training if your heart rate is not responding as usual
e. Riding longer may not make you faster. It may only make you able to ride longer!
f. Riding faster on every ride will just wear you out
g. Ensure you have a mix of fast and slower rides in your programme

13. Don't just ride the bike
a. You should participate in other training formats
b. On your month off from training why not swim, run, work out in the gym or ski
c. You should do weight workouts in the non competition months
d. You should stretch after every training session
e. Strengthen your stomach and back with 'Pilates' type exercises to help with your posture
f. Head into the gym for some muscle strengthening work (particularly those that are weak from riding).

14. Get a goal
a. Set goals for your racing
b. Have races that are more important than others
c. Train in the lesser important races for the more important races
d. Allows you to work towards something you want to achieve
e. Write them down and evaluate regularly how far away from each one you are
f. Ensure that you are motivated by your goals
g. Ensure they are specific
h. Record a time/placing for each goal
i. Set a achievable goal
j. Set a date for the goal to be achieved

Next time we will introduce to you the importance of monitoring your training plan. 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.