Often, there are two common mistakes:
Fear of missing out. There's so much available information on training and performance that it's easy to become overwhelmed. Trying to squeeze everything into a training plan results in excessive fatigue and doing nothing particularly well.
A solution: Simplify your training. Have one goal per session and do that one thing incredibly well. Focus on consistently completing your key sessions and avoiding all the noise and distractions.
Leaning into Intensity. Many cyclists have limited training time. In a futile attempt to get more out of their training, they up the intensity. Under the false perception that trying harder, suffering more, is the way to improve performance. That's just wrong.
To go faster, first, we must slow down. Counterintuitive, but true.
Learn To Endure
Cycling is an endurance sport, and the very name gives a clue as to the training we should endure.
Most riders push too hard whenever they train, and especially during their long endurance rides. This creates fatigue that slowly accumulates over time, reduces the quality of future training sessions, and adaptations to training.
Instead, if we slow our long rides down, we improve our ability to use fuel to produce power efficiently. We also reduce our day-to-day fatigue, enabling higher quality training on the few days we train harder.
Essentially, we should focus much of our training on improving our aerobic energy systems. These are the foundation of cycling performance, and they determine how fast we can go in almost all situations.
Then once, maybe twice a week, we switch to higher-intensity training. Performing these sessions when we're fresh enables us to push further than before, maximising the training effect.
Simplifying training and performing high-quality sessions at the correct exercise intensity is the key to better performance. This combination of primarily easy, sometimes hard riding increases training volume and enhances training quality over time. This is the key to endurance performance.
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Ph.DFounder // PALMARES
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