Cycle Training Program

Tip #1
Always have at least three rest or recovery days. This ensures that your muscles have time to repair and recover after your last road bike training session. Make sure you eat plenty of protein after any training you have done.

Tip #2
Don’t start doing your higher intensity training until you have built up your aerobic base miles. You should do these over the winter, and try to do at least 300-400 miles per month.

Tip #3
EAT! Cycling uses up calories, even at a steady pace of 15mph you will burn quite a few calories. Always bring at least couple of cereal bars with you, you could also carry flapjack, bananas and energy gel. Adequate nutrition is vital for effective road bike training.

Tip #4
EAT OFTEN! There’s no point carrying that extra food around if you don’t eat it! As a rule of thumb, eat every 15 miles, and eat before you are hungry.

Tip #5
You can get isotonic energy powders which you mix in with your water, such as SIS go. They will keep you topped up with carbohydrates, and keep your electrolyte levels balanced, which will help you avoid cramps.

Tip #6
Drink often! Roughly every 15 minutes and before you are thirsty. Dehydration will make your road bike training a waste of time, and ineffective.

Tip #7
Occasionally, find a point in the distance and sprint until you reach it. You can do this as part of your base miles, just make sure you don’t do it too often.

Tip #8
Mix in handling skills with your road bike training, you can go faster without having to put in any extra effort if you can corner quickly. Find a tight corner, which you have clear view of (beware of oncoming traffic!), and gradually build your speed up.

Tip #9
Go to bed early. I will admit I have missed some road bike training sessions after going to bed too late, and not wanting to get out of bed in the morning.

Tip #10
Take time to plan your training properly,

Check out this Squidoo lens on planning road bike training and this hub on road bike training.