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7 Things I Would Do If I Were Starting From Scratch

March 26, 2013 by Jesper Bondo Medhus 7 Comments

Even though I believe in intelligent training methods, there is no doubt that hard work is mandatory to reach the stars. The saying is “no pain, no gain” and there’s no doubt a bit of suffering can go a long way if you want to beat the opposition.
The first rider I made a training program for did not receive the best training methods available.

I started as a cycling coach in November 2000 training an average junior rider from the local club. He had commitment to his training and we were both 100% dedicated to make this project a great success. We tried to do everything the best possible way. He trained more time than he was used to, he performed scheduled interval training, there was some kind of periodization and I gave him feedback and offered 1 to 1 coaching.

Still, 13 years later it is obvious for me that I could have done several things much, much better. Actually, if I was to attempt the same today, I would make the training program completely different. There was a sensible overall structure, but most interval training was out of the blue.

So what would I have done today?

1) I would use a different combination of intervals with a long-term focus
2) I would use different performance tests
3) I would use anaerobic endurance intervals strategically in pre-season
4) I would use a more aggressive tapering protocol
5) I would pick fewer races for peaking
6) I would forget about perfectionism and use the 80/20 principle as much as possible
7) I would give more freedom to the rider to make his own decisions

But what happened?

This rider really succeeded with this training program because he had the right attitude to take his training to a new level. He was not afraid to suffer during training and mentally he was extremely focused on getting the job done.

Being very dedicated and believing in the training program led to impressive improvements. He completed the training program as scheduled and achieved great results the following season. He went from being a completely unknown rider to being competitive at national level and participating in several international races.

That story illustrates that attitude plays a big role. Even the best training program will not take you anywhere if you don’t do the hard work. There are no legal ways to reach great improvements without suffering.

So the real secret to succeeding with e.g. the 12-week winter training program is to actually get the work done. There might be things you would like to do differently and there might be things I would suggest differently in the future.

BUT they are just mere details.

The overall success ratio is still mostly influenced by how YOU attack the training sessions.

Question to the readers:

What would you change in your training if you could turn back time? (please leave a comment)

Why Most Riders Never Succeed

January 23, 2012 by Jesper Bondo Medhus 1 Comment

This may sound like common sense but if you have a specific goal or aim in life, it is crucial to organise and implement your activities in line with achieving your goal.

Imagine that deciding on your goal is the mental creation.

Well, how are you going to get there?

Unless you have a personal cycling coach or a mentor who is with you 100% of the time to motivate you, your motivation will have to come from inside YOU. This process can be referred to as the physical creation: giving yourself the tools and strength to achieve your goal.

If you want to make progress, you’ve got to take action to make things happen.

It is no big surprise.

But you know the feeling: You know what you should do to get better. But you just don’t do it. Something is stopping you.

You are scared.

Do you recognize this problem?

When you have a big goal then you also need to be committed for a longer period to achieve what you aim for.

You will have to train more hours, perform extremely difficult VO2 max sessions, train on your own etc. That’s incredible hard work.

So why don’t just stay in your comfort zone riding moderate distances, no hard interval training and group rides only?

And guess what happens if you step out of your comfort zone AND fail?

There ARE definitively reasons to be scared and not take action.

But that’s why you don’t achieve the goals you are dreaming about: You are so scared of stepping out of your comfort zone that you never take the necessary steps to achieve success.

So how can you step out of your comfort zone AND succeed?

As soon as you realize that it is you who are responsible for your own results then you will start to move.

I have seen several riders who have been fighting overweight for years and instead of doing what is obvious to everyone, they don’t take the necessary steps to get slim. Instead they do all they can to postpone stepping out of their comfort zones.

Obese people search the internet for advice about weight loss (without changing habits), they ask questions to several cycling coaches and weight loss experts hoping to find a magic training formula, they spend lots of money on nutritional supplements etc.

But they don’t take the necessary steps to achieve their goals.

I have also seen lots of riders who want take their performance to the next level, but feel unsure about riding more hours, training more intervals, using a different cycling training plan etc. Instead they decide to do things as they are used to – and achieve almost the same results as they are used to.

These riders are scared too. They are scared to fail (and maybe even scared to succeed).

It is important to notice that when you aim for a big goal then failure may be the outcome. That is just a part of the game.

But that shouldn’t stop you.

Be honest: What have you got to lose? What is the worst thing that can happen?

Here are some simple steps that will help you to develop some effective habits that make it easier and not-so-scary for you to step out your comfort zone:

1. Train with successful riders

If you train with successful athletes then you can be almost sure that they have already developed habits that help them to get their training done.

No magic intensities or intervals. No magic recovery drink.

The real secret is that they get they get their job done.

Sure, successful cyclists and triathletes have bad days and bad habits too. But they have developed strategies to achieve success. And they take the necessary action to make things happen.

2. Make a training plan (and a plan B as well)

Make a list with your goals for 2012.

Cancelling is not an option if you want to achieve really good results.

Take the initiative and proactively design an alternative plan for when you need it. Blaming the weather is definitely not a successful approach in the long run. But please don’t panic if you can’t keep up with your planned training due to bad weather or other complications.

That’s a part of the game. It happens to champions as well.

Just try to relax and remember your long-term focus.

Concentrate on what is possible and what is inside your influence ”’ not outside. It’s more important to get back into your solid training routine as soon as possible than starting a negative spiral where bad decisions lead to more bad decisions.

If you have a real target that is tangible to train for then every decision you make should reflect that target. You can ask yourself this simple question: “Will this decision take me closer to that goal, or move me further away from my goal?”

So be organised, manage your time efficiently and be proactive. Draw up a training schedule and stick to it.

Don’t be distracted.

If you do get distracted then make time elsewhere to do the training. This is a key point to ensure your cycling training program is a success because there will be days where something interrupts your plans.

3. Make it easy for you to stick to your training plan

Make a list with your goals for 2012.

If you want to achieve great results, you also have to give your training the attention and priority it deserves. When you give the highest priority to your daily training session, it’s also much more likely to be successful.

Scheduling your planned training session in your calendar is one way to secure that you get your training done. And if you do so, please remember to do what’s in you calendar (before checking emails, SMS, watching television etc.)

Television is probably one of the biggest time consumers in the modern world. However, there are others that might be your worst enemy for example internet surfing, mobile phones, social media etc.

Try to eliminate, or at least dramatically reduce, the time you spend on these tasks.

The more actions you take to improve your cycling performance, the more positive habits and attitudes you build, the easier for it will become for you to commit to a strong and ambitious training program.

But most riders will NEVER achieve their goals.

You can whine about it.

Or you can man up and start taking action today.

Choice is yours.

Here is a good place to begin:

http://www.training4cyclists.com/12-week-winter-training-program/

Review: MyCycling – Cycling Training Programs and Coaching Online

December 19, 2009 by Jesper Bondo Medhus 5 Comments

I have got the chance to take a closer look at the coaching service offered by MyCycling. Their coaching service was launched in 2009 so it’s a relatively new product on the market. Please note that the links in this review are affiliate links, thus I earn commission if you purchase MyCycling through these links.

What does MyCycling include?

Training programs. These training programs are based on heart rate monitor training principles with four different target zones. There are programs for beginners, first century riders, advanced programs (10 or 15hrs/wk) and specialized programs/workouts for climbing and sprinting.

These programs are really easy to understand and should be straightforward even for beginners.

Training Advice. There are blog posts from different coaches covering topics related to cycling training. These posts are plain text (no pictures or illustrations) with tips and tricks about sprint training, positioning in the peloton, climbing etc.

Training Log. There is an online training included in the offer so you can keep track of your training data . You can fill in distance, time, body weight, resting heart rate, avg. heart rate, max. heart rate, fitness, mood, power output etc. after each ride and make nice graphs to spot trends.

Note: It’s not possible to upload files from your heart rate monitor or power meter into this software.

Resources. Pictures and descriptions of stretching and strength exercises.

Screenshot: Online Training Log, MyCycling.

My comments

I think that the concept of MyCycling is interesting and could become a success in the future if they read my comments below because there is certainly room for improvement.

At first sight this product looks attractive with nice graphics and lots of content. Before I logged into the members area I would have expected more of that, but I got disappointed.

The only place where I found pictures was on the page with stretching and strength exercises. They also promised me videos, but they were not there.

Thus, most of the content is plain text, which in itself isn’t bad, but it’s important to know, so you don’t have other expectations.

Still, I would prefer they had used more graphic and pictures to illustrate their recommendations. That would make the articles more attractive and easier to read.

The training programs are simple and easy to understand. I haven’t tested any of them, but I believe that most amateur riders can benefit from these programs – like most amateurs can when they follow a training program.

If you are a competitive cyclist, you might need to modify the programs to make them fit properly. If your training amount is larger than 15hrs/week, I would look for training programs in another place.

The training log has a steep learning curve and is quite intuitive to use. It’s possible to add lots of details and that’s great.

If you enjoy keeping track of details, MyCycling might be the solution for you. Don’t expect advanced analysis of your performance. It’s more like a descriptive function that helps you to get the overview of your training. Thus, you can’t analyze a specific workout if you have a heart rate monitor file.

What you get are the details you enter manually (e.g. sleep, mood, body weight, avg. heart rate, resting heart rate, max. heart rate etc.) These data are not useful when you enter them, but over time, these data become more valuable (trends, overview etc.).

I will not use this training log, since I’m primarily a cycling coach this product is not designed for me, but for cyclists. I hope they will develop more on this training log in the future, because that could make it a tool that I would use for my athletes.

Conclusion

If you are a beginner and follow one of their training programs, it’s very likely you will improve your performance. These training programs seem to be based on classic training principles. You might also enjoy the training log where you can keep track of your training.

It’s difficult to say what’s a fair price for a product, but charging $97 for the above services seems quite fair. If you are unsure whether MyCycling could be interesting for you, I think it’s great to know that there is a 60 days money back guarentee if you don’t like their product.

As you can read from the above, there are things that could be better. I hope that MyCycling will continue to improve their service, because as it is now, this is not a premium product and I must say that I had expected a little more when I logged in the first time.

Read more about MyCycling here.

5 Successful Techniques Used by Winning Cyclists

December 3, 2009 by Jesper Bondo Medhus 2 Comments

5 Successful Technics Used by Winning Cyclists

I turned 30 last month, so I now think of myself as an experienced cycling coach (before 8th of November I was just talented…) I would like to share 5 techniques with you that can make a difference for your cycling career.

These techniques are not concrete training advice, but more about how you should act and think as a serious cyclist. If you implement these principles in your training routine, I’m sure you will improve your performance rapidly.

1.Every ride should have a purpose

I have always asked my riders to have a purpose with every single training session. It’s obvious that interval training sessions should be targeted specifically for the physiological skills you want to improve.

That’s not as easy as it might sound, but most serious riders have (at least) an idea of why they do interval training every week.

I recommend my riders to have a purpose with all their rides, not only interval days and races, because I want to make them stronger and better cyclists every day. If it’s a recovery day, it’s a great chance to practise some technical skills which do not require physical power. Improve your cornering and recovery in the same ride.

That’s great!

The most talented rider I’ve trained has used this method for years now and one of his best skills is actually the technical part of cycling. He’s a mountain biker, so he enjoys these training days and they certainly make him a better rider.

2.Eliminate everything that does not make you stronger

If you perform training that doesn’t make you a stronger rider (e.g. junk miles), try to eliminate this from your training and do more of the training that takes you closer to your goal.

Junk miles steal focus and don’t significantly improve your fitness.

When you reduce training time, you increase your attention to the workout you perform. Doing shorter workouts make it easier to complete the training program as you’ve planned it or maybe spend additional time on the training that helps you reach your goal.

3.Be proactive ”“ not reactive

It’s tempting to blame other people when things don’t work out the way you like. You are being reactive and that is a negative attitude that will not help you closer to your goal.

Being proactive is about taking responsibility ”“ taking action. It is common knowledge, and it certainly makes sense.

When you take responsibility, you will achieve a lot more success because taking action yourself has several positive side effects.

For example, it’s much better to try to make your group rides attractive instead of just complaining about why so few people join them. Does that make sense?

4.Hire a professional cycling coach

Professional coaches can develop better training plans and help athletes reach their physiological potential. I know many of you enjoy investigating exercise physiology, training tips and training programs (that’s why you are reading training4cyclists.com…)

But there is a huge difference between knowledge about exercise physiology and coaching yourself. When you have a cycling coach there is a positive pressure that helps you perform every single training session as scheduled.

If you coach yourself, it’s easier to skip a session because your “coach” is more likely to accept your excuses. Athletes at all levels can benefit from having a coach or mentor for sparring.

5.Read articles and books about cycling training

The best way to continue your progress is to gain inspiration from other riders and coaches. There are many different strategies on how to reach your peak performance and most riders make up their own.

I use my knowledge from my education as a medical doctor (currently working with clinical physiology) and keep updated about exercise physiology and training principles. I read evidence-based scientific articles and books.

When you read less scientific material, you quickly realize that there are many opinions on how to train. It might sound counter-intuitive, but less scientific material is often more convinced about its theories than heavy scientific studies.

This is important to remember:

We don’t know everything about cycling training and we never will. There is no perfect formula that fits all.

Here is what I do when I read non-scientific articles about cycling training. I listen to the arguments that sound reasonable, modify the best ideas and integrate them into my evidence-based training programs.

I hope you will use a similar approach to achieve the knowledge and results you are looking for.

Why You Should Hire a Professional Cycling Coach

September 17, 2009 by Jesper Bondo Medhus 2 Comments


I believe 95% of all endurance athletes can improve their performance significantly if they have a professional coach to help them with their training program.

Think about it.

If you were just 3% stronger in the last race you’ve finished ”“ would you have performed better?

Professional coaches make better training plans and help athletes to reach their physiological potential

3% is a big difference in competitive sports like road cycling. If you are just a little bit stronger than your opponents your chances of success increases exponentially.

Best of it: It’s possible to achieve great improvement with hard, consistent training.

“Hey, I’m extremely dedicated for my training and that’s why I’m so good! It’s not possible for me to get stronger with the time I have reserved for training.” You are probably doing most things as optimal as possible, but think about again. If you were just a little bit stronger in the last race ”“ does it sound reasonable that it would have made a difference?

If you aim to become a better endurance athlete then you should really consider hiring a professional cycling coach.

Chances that you will benefit from a professional cycling coach are great ”“ remember how much the little differences influence on your performance.

Does it sound reasonable?

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