Ever wondered how to get the most out of your training and how to stick with it when things become tough. Matt gives us his top 10 tips for optimising your cycle training and recovery.
Have your position checked out by a professional retailer - if you are getting really advanced look at getting a computer analysed bike fit. This will make sure you are most comfortable on your bike and also allowing you to get the most out of your power transfer.
2 - Plan
To fit your training in the best way of sticking to your routine is to write it down or an app like training peaks, this way you are more likely to do it.
3 - Be realistic
Be realistic about the amount of time you have to train - there's no point in setting an unrealistic amount of time if you can't stick to it - if you over cook things it's only a matter of time before you become ill and run down which will set you back even further!
4 - Read Up/ Coaching
If you really want to get the best out of your training, racing or sportive - look into getting a coach who will help support you and give you the structure to your training plus optimising the time you have available. If you don't have the money to do this get some training books or do some research on the internet i have done quite a few training tips and blogs and get a heart rate monitor. This will allow you to see when you are tired or fresh and you can then look at training to heart rate zones.
5 - Get the power
If you really want to optimise your training use a power meter and training software like Training Peaks. A powermeter lets you monitor everything so you know about changes in fitness, pace, cadence and it allows you not to burn energy too fast when you start a race too fast or attack in the wrong place.
6 - Goal!
To get the best out of yourself in the event you're aiming for the best advice I can give is to work back from your goal. So set your goal - work out what training is needed either with a coach or using some training books to optimise your training. My best bit of advice would be cut the junk miles and increase the intensity.
7 - Nutrition
Preparation for your target event is not just about riding your bike - you need to look at nutrition fuelling for training and recovery so you when you train hard you can still train the next day!
8 - Recovery
Plan for periods of recovery - not just days off the bike but on your lunch break if you can have a power nap for ten minutes go for it - it will help! Compression wear I swear by these such as the long socks or leggings.
9 - Reward yourself
If you reach your target reward yourself - you're more likely to stick to your target that way.
10 - Enjoy it Most people get so bogged down with the training they forget to enjoy it - you are out there doing what you love so take the time to remember this!
If you want to find out more get in touch with us at mattbottrillperformancecoaching.com