1. Know how hard to train
Understand the terms â€˜overreachingâ€™ and â€˜overtrainingâ€™ and use them to improve your performance. Distinguishing overtraining from overreaching is important, because overreaching is a very natural process when we train. Actually that is an advanced use of the super compensation principle.
2. Make a training plan
Plan your training and set a goal for your training. Find out how much time you can spend on training and how you can get the best results with the time you have. When you know what your goals are and what time you have to achieve your goals, it is time to make a detailed training program.
3. Power meter training
Measure your effort in watts and evaluate your training rides and races. A power meter is a very powerful tool, which gives you opportunity to make even better training plans. It is best way to follow your progress.
4. Strength training
Heavy and explosive lifting makes you more efficient and stronger. Use Cycling Training Tipsâ€™ strength training program for cyclists.
5. VO2 max intervals
Increase your maximum oxygen consumption. For a cyclist a large aerobic engine is essential. When you go for a ride you stimulate your aerobic system, but how much stimulation depend on the intensity you ride with. VO2 max intervals triggers a great response from your aerobic system.
6. Anaerobic intervals
Increase your anaerobic endurance. After only a few of these sessions your body will be better to work at an anaerobic environment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primary be used for competition preparation.
7. Sprint training
Get faster and more explosive. When it comes to true sprinters, genes play a big role. Sprinters are born to be sprinters. It is said that you can make a slow donkey to a faster donkey, but you can never make a donkey to a race horse. This animal is simply born to be slow and it is the same situation for many non-sprinters. But even slow donkeys can get faster, so sprint training is strongly suggested.
Improve your tactical skills (and aerobic endurance, anaerobic endurance, sprintsâ€¦ etc.) If you have a period where your motivation for regular interval training is low or non-existing, then try Fartlek. It is fun and often you will experience that you get a really good workout.
Improve your aerodynamics. Cheat the windâ€¦ The biggest changes in aerodynamic drag come from changes in body position.
Optimize your recovery. When you train hard, you deserve to get good results. One of the best moments to improve your performance is the first hour after your training session.