Because cycling is an endurance sport, you must have developed a strong aerobic system capable of pushing through hard efforts for hours on end to be in racing shape. Cyclists can work with a coach to develop a plan for getting into shape, or they can follow a plan available from a book or the Internet. To be become successful in your training program, you must have have enough time, usually at least eight hours a week, to set aside for training. You should also focus on nutrition and recovery.
Step 1
Set a goal. Whether you're working with a coach or on your own, you should set a measurable goal for your cycling. Maybe your goal is to enter and just cross the finish line of your first race, or possibly you want to set a personal record in a time trial or finish a race at a certain time. Write down this goal and then find measurable ways to work toward it in set steps.
Step 2
Set up a training schedule. The only way to improve your riding is to ride your bike. It's that simple. Write in your workouts in a training log each week and stick to them. But what you do during your rides will also make a big difference. Set aside one day to ride long and put many miles on your legs. This will help your body adapt to sitting in the saddle and help increase your endurance. Many races cover a long distance, so this will help you prepare. Also do a day or two of intervals to help increase top-end strength and fitness. This will help you ride harder for longer periods of time.
Step 3
Ride with a group. Good group-riding skills will help you prepare to race, if that's your goal, but they will also help you improve your overall speed. Friendly competition can simulate a race. You can practice attacking and covering attacks as well as not getting dropped on hill climbs. Group rides vary, however, so be sure to find a ride that has a training-specific goal in mind. The camaraderie from other riders can also help you reach your own goals.
Step 4
Develop a strong core and healthy weight. Your quads, hamstrings and glutes aren't the only muscles worked by a hard bike ride. Your core supports all of these muscles as well as your posture on the bike. A strong core helps you push more power out of your legs and protects against injury. Perform core strengthening exercises such as crunches and planks two or three times a week. Also aim to lose weight if you're carrying around extra pounds. Excess weight will slow you down, especially on hill climbs. The most successful racers have a good power-to-weight ratio and tend to be very lean.
Step 5
Focus on recovery. Fitness gains are made not during exercise, but during recovery time. To give your body a chance to recover, aim to sleep for at least seven hours each night. After a training ride, focus on replenishing carbohydrates and protein. Stretch and get a massage if you're able. The best racers are also fast at recovering. Most importantly, listen to your body. If your legs still feel tired and heavy and you have a hard training day, opt for something easier instead and train hard tomorrow. This will get you further in the long run, as well as help you avoid overtraining.
Things You'll Need
- Training plan
- Fitness log
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