Wellness, Wealth & Mindset Weekly (#046)
When I first started cycling, I was like a paper bag in the wind, easily dropped by my friends. But with four simple changes, I transformed my fitness and became a more efficient cyclist. In this blog post, I'll share these changes and explain how you can use them to boost your cycling performance. I'm Neil, a cycling coach and health consultant, and if you're new here, welcome! If you're a loyal subscriber, thanks for reading.
Change 1: Structured Training Plan
One of the biggest transformations in my cycling journey came when I adopted a structured training plan. Initially, I would head out on my bike with no specific goals or structure in mind. I'd simply ride when the mood struck me, which often meant irregular and inconsistent training. If the weather was good, I'd ride. If it wasn't, I'd skip it.
It wasn't until I was preparing for the 2019 Ironman in Mallorca that I decided to invest in a coach and follow a well-structured training plan. This decision made a world of difference. Having a clear plan in place gave me direction. I knew how many miles I should be doing, the intensity of my rides, and how often I should train. It transformed my approach from sporadic cycling to consistent, purposeful training. This change alone played a pivotal role in my cycling journey.
Change 2: More Time on the Bike
In the early days, I was what you might call a "weekend warrior." I'd only ride on weekends and expect my fitness to magically improve. The problem with this approach was that I was overloading my body with the expectation of significant progress during a single weekend ride. It was unrealistic and often left me feeling exhausted and sore.
The real transformation occurred when I started riding more frequently during the week. Cycling three to four hours mid-week helped me build consistency in my training. I wasn't relying on a single grueling weekend ride to get fitter; I was conditioning my body to ride regularly. This approach significantly improved my overall fitness and helped me become a more efficient cyclist.
Change 3: Focus on Shorter Rides
When I first started cycling, I set ambitious goals for myself, often attempting long rides that were beyond my current fitness level. While challenging myself is essential, these rides were often more torturous than enjoyable. I'd venture 30 to 40 miles away, only to realize I had to cycle the same distance back, which was a painful experience.
To make my progress more manageable, I shifted my focus to shorter rides. Instead of aiming for 100 miles, I started with 100 kilometers (about 62 miles). This change allowed me to gradually improve my fitness and build endurance without feeling overwhelmed. Starting with shorter rides and gradually working up to longer distances is a key principle for anyone looking to improve their cycling abilities.
Change 4: Join a Cycling Community
In the early days of my cycling journey, I often rode alone or occasionally with a small group of friends. While it was enjoyable, it lacked consistency, and I wasn't pushing myself to new limits. Things changed when I joined a cycling community and a cycling club.
Cycling with a group has several benefits. It helped me save energy, as riding in a draft is more efficient. It pushed me to maintain a faster pace and improved my cycling abilities significantly. Riding in a community provided motivation and accountability, ensuring that I consistently pushed my limits.
Conclusion
If you're a novice cyclist looking to transform your fitness and become a more efficient rider, consider these four key changes:
- Adopt a structured training plan to give your cycling direction and purpose.
- Spend more time on the bike throughout the week for consistent training.
- Focus on shorter rides to gradually build your fitness and endurance.
- Join a cycling community to save energy, push your limits, and improve your cycling skills.
Remember, becoming a better cyclist is a gradual process. Start with manageable goals, follow a structured plan, and seek the support of a cycling community. Over time, you'll see remarkable improvements in your cycling fitness.
So, if you were once a "paper bag" cyclist like me, use these changes to propel your cycling journey to new heights. Don't forget to check out our free cycling community, the Cycling Project, for additional tips and motivation to help you achieve your goals. Thanks for reading, and I'll see you on the road!
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