“I’m really disappointed in my performance today. I guess I need to train harder.”
If I had a dollar bill for every time a rider I was working with uttered one of those phrases, well, let’s just say I wouldn’t hesitate to buy a brand new carbon fork and frame.
The answer to these crestfallen cyclists is rarely ever: “Yes, you should train harder.” Many of them dig so deep, they’re already a few inches shy of six feet under, metaphorically speaking. Instead, what they really need to do is to train smarter.
Next time you think, “I need to do more,” consider that maybe that more is actually less, and try these six training strategies that are all but guaranteed to help you make gains.
Step 1: Take a Rest Day (or Two) Already!
Photograph by Caiaimage/Martin Barraud
Many of us (guilty as charged) get sucked into pushing ourselves too hard too often, because it feels good to go hard and blow off stress, whether you’re on your bike or in a CrossFit box or running on your favorite trails.
That is, until you start to feel flat and sluggish because you’re breaking your muscles down without ever giving them the proper and complete rest they need to build back up. That’s not just bad for your bike performance; it’s bad for you.
In a study published earlier this year, Canadian researchers found that Olympic rowers had lower levels of bone-building protein in their blood and higher levels of inflammation during hard training blocks, compared to recovery periods, where they took days completely off.
Research has also found that successive intense workouts without a recovery break can lower your immunity. When you’re riding hard and training lots, schedule one day off each week to recover.
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