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So you're a cyclist and you're keen to get started on a training regime? Great. But don't rush into anything until you've planned everything to the enth degree. If you glean all the advice you can get you hands on, you will be well on the road to fulfilling your training potential. The most important thing you will need is discipline. Discipline is the factor that all great athletes have in common. All those we aspire to be like have tremendous discipline. They, like us, find it difficult to get out of bed on cold mornings but have made the decision to get up well ahead of time. It matters not if it's freezing or oppressively hot, they'll get up when the alarm goes because the decision is already made, and there's no compromise. Ever wondered what the difference is between being good and being great? The answer is discipline. Even serious cyclists are human and that is why they need extra motivation to keep on keeping on. The best way to stay motivated, in my opinion, is to train in a group. The best groups are between four and six cyclists. Don't let the group become too large as in a big group you will not be as conspicuous if you're absent one day. You must be conspicuous so that you can be chased up. It's all about accountability through a sense of belonging and responsibility to the group. Guilt is not necessarily a bad thing and if you're feeling guilty about letting the rest of your group down, you are more likely to stay regularly involved. This in turn will lead to greater levels of fitness, strength and endurance in you, which is a huge part of your aim in training. Competition can be used to your advantage. Afterall, if you're a serious cyclist you know all about competition: it's what makes you tick. You want to be the best you can be. Enjoy this quality in others who form part of your small training group. Try setting a time limit for a section of your ride, experiment with different destinations and strategies, as suggested by others in your group. Compare notes and offer advice to each other, all in the spirit of encouragement and mutual respect. Ideally, everyone you train with should be of the same cycling standard. However, in reality, your group will comprise various abilities and fitness levels. Never fear. There are ways around this and you should think these things through thoroughly before you leave for a ride. Train in a time trial formation and have the youngest (or fittest) cyclists at lead wheel with the oldest (or weakest) at the back where they can stay in long stints. If those at the front feel held back, they can always go hard and reach a summit first, then turn around and head back to the rest of the group only to climb the hill all over again. This means that everyone is stretched and challenged, regardless of fitness level or experience. Assess the group's weaknesses and strengths. Some are sprinters, some climbers and some real all rounders. The group factor can really come into play to help each other overcome individual areas of cycling weakness. Help those that hate the hills, and steadily speed up the non sprinters. Changing your route will assist this. Also having a short loop circuit when hill training can be fun so the better riders can surge ahead and catch the group. In essence you are still training together. Finishing off the session with a group handicapped sprint can be great enjoyment and leave you feeling like you have really pushed yourself. Keep in mind that relationship is an extremely important factor in your training success. This is not given nearly enough credence, in my opinion. Train in a group, not on your own. Don't just ride with your training group, socialise with them and get to know them and their families. These informal connections will build understanding and trust. This in turn will make you feel more responsible to your training group and you wont be as inclined to let them (and yourself!) down by not turning up to training sessions and so on. Perhaps you've noticed the tendency of runners, cyclists, swimmers and other athletes to achieve personal bests in team events and/or relays. This is no accident! As individual competitors, you will be positively influenced by having your fellow-trainers around, encouraging you and inspiring you. It is vital that you enhance the effects of your hard work and training by intaking the correct amount of food and drink for you. There are subtle differences in what cyclists believe is best to consume before, during and after a ride. However, most cyclists are agreed on the need for amino sports fuel and protein drinks. Amino Sports Fuel drinks are best taken before or during training, and these aim to replace the electrolytes you are using up. Protein shakes/supplements are best taken in the hour after you conclude your training to aid the recovery process of your muscles and prevent injury. You may as well have every advantage, afterall, you're doing your part in putting in the hard yards. Keep safety as a priority. Before a single pedal has turned, quickly discuss the safety issues of the route - transition points, equipment, high traffic areas, weather conditions and clear signals that all the group can understand and react to. Be aware of when others and yourself are becoming fatigued. Let each other know. Accidents invariably occur when riders' reactions and senses are marred due to physical stress and exhaustion. That's why it's good to finish with a predetermined safe stretch home. Cycle training is not something you should do solo. It is most effective in a group situation and it is most fun when you share it with others. Never set off on a training regime without considering all the factors involved with training and determine to implement them consistently. Your degree of success will be directly linked to your organisation, and your level of determination. I say good on you for gathering tips and gleaning advice! It's the perfect way to start on the road to achieving your personal best.
Colin Johnson has been a creative fitness expert and top sports coach in a variety of fields. He strongly endorses whey protein shakes for muscle recovery and development and Amino Sports Fuel for lasting energy. Don't reprint the same version as everyone else. Get your own unique content cycle training article here.
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