Self Esteem and Mind Fitness Allow You To Trust Your Instincts In Any Business Venture or Start Up

Following your instincts is essential. It gets better with age. Obviously. Because how many times have you got out of something after suffering a disappointment or setback – when your instincts had said to you that the activity in question had its drawbacks? And, of course, the more entrepreneurial and the lass risk averse that you are, then the more likely you are to plunge in and dismiss any niggling doubts.

Keep An Active Mind While Cycling Training Coaching

In his brilliant book ‘Blink’, the award-winning author Malcolm Gladwell examines and proves that, on balance, a decision taken in five seconds will get you the same or better net results, than one taken after agonising days or weeks of evaluation; or after investment in deep and thorough research and analysis.

Think how your gut-feel told you in five seconds whether you could or could not hire that person as an employee, or make that investment, or buy that property. Think how your gut-feel told you about relationships and important situations. Even which direction to take when you are lost on a car journey. So follow it and have utter faith in it.

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For The Master Entrepreneur

1.     I will enjoy my faith in my instincts to know when a course of action is right

2.     When I have doubts, I will recognize how tough this is to acknowledge them. But again I will have utter faith and be ready to walk away fast, because I know that the Universe has lots of opportunities for me right up ahead.

3.     When others ask my advice I will give them an honest and instinctive re-action and be totally realistic about my views on the pros and cons.

4.     I will use my instincts as a competitive strength when it comes to a new innovation or course of action. My resourcefulness and zeal will enable me to exploit an emergent opportunity with immediate new strategies and tactics

For the Cautious Optimist

1.     I must follow my instincts more, whatever the scenario

2.     When an opportunity looks ideal, I must balance my nagging doubts with a spirit of ‘I will prevail’. I should create a fallback plan if further analysis proves my instincts wrong, but I should proceed regardless, albeit cautiously and in small bite-sized-chunks.

3.     If my instincts tell me something doesn’t look right then I should have more faith in them. Rather than agonise over deep time-consuming analysis, I should have the confidence to drop that option and just move on.

4.     I will build my abilities tofollow my gut feel. I can use idle time (perhaps in traffic or while you are frustrated in a queue) to think this through. By taking previous examples of success and failure – in my life or in the lives of others that I respect – and thinking through my own perspectives it will help me understand. I will reflect on ‘how I would have felt’ and ‘what would I have done’. Most importantly, how would I have held the courage to go ahead and commit resources, even against the supposed ‘better judgment of close advisors or friends?’

When you read the biographies of successful entrepreneurs or courageous leaders, it is often one small decision that made all the difference. Look carefully for these and try to adopt the thought processes and confidence that these winners displayed.

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Cycle Fitness Training in England's Chiltern Hills and The Vale of Oxford. Gentle 3 hours for 80km ending on the tough Kingston Hill and warming down to Christmas Common. Cycling Training Tips and announcing the Elite Cycling Fitness Online Shop, where all transactions are secured by Amazon. For Serious Cyclists who want cycle racing training and cycling fitness coaching and to train and feel fit like an Elite Bike Rider, when doing bike riding exercise. Cycling Training Tips, Health Advice, Nutrition, Triathlon Training Plans, Endurance Training Programmes and Weight Loss information for keen cyclists even if you want information on cycling for beginners

Cycle Fitness Training for Elite Cycling Fitness on England's Warmest March Day For 50 Years

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Cycle training ride in England's Thames Valley on a warm March day. For Serious Cyclists who want cycle racing training and cycling fitness coaching and to train and feel fit like an Elite Bike Rider, when doing bike riding exercise. Cycling Training Tips, Health Advice, Nutrition, Triathlon Training Plans, Endurance Training Programmes and Weight Loss information for keen cyclists even if you want information on cycling for beginners. On You Tube http://youtu.be/pe2YaJw7Pzg

Top Cycling Fitness Coaching For Interval Training In Endurance Training Programmes

Cycling Fitness Coaching For Interval Training In Endurance Training Programmes

Elite Cycling Fitness for Track Team Sprinting

Strength and Endurance Training Programmes can give you high threshold power, good recovery ability, aerobic endurance, muscular endurance, core strength and upper body muscular endurance. All these are quality attributes for elite cycling fitness. Your training programmes need to be varied and balanced, with outside road training, yoga, indoor exercise bike training and plenty of rest.

Here let’s focus on gaining elite cycling fitness from interval training, both on the road and indoors on your exercise bike. In three sessions of 30 minutes, Interval Training can give you as much benefit and improvement as five sessions of 60 minutes of steady tempo or aerobic training. Why is this? Working your muscles during High Intensity Interval Training combines two of the most effective fat-burning methods. First, through working your muscles to a level of fatigue that prompts the highest amounts of oxygen use during a quick burst. Second, at this level of ‘VO2 MAX’,  triggering an afterburn effect which can last for up to 48 hours after your workout.

So interval training accelerates your elite fitness goals through boosting your metabolism and building lean muscle tissue, faster than steady state training. Why is this? Normal tempo cardio training just maximizes your aerobic fitness, but very gradually between essential conscious occasional days of rest (we recommend every third day should be a rest day). But High Intensity Interval Training taxes and maximizes BOTH aerobic and anaerobic fitness. Aerobic respiration requires Oxygen to generate energy, while anaerobic training does not. And High Intensity Interval Training affects mucle tissue at a cellular level, actually changing what’s known as the ‘mitochondrial’ activity in the muscles themselves. This is why Intervals can get your muscles in better shape but in less time.

Road Interval Training

Interval Training achieves Cycling Sprint Speed 

Find a quiet circuit near your home with minimal junctions or exit driveways – because you will be accelerating from 15 to 45 mph (25 to 65 kph), over 300 metre spurts. If there are plenty of hills nearby, you can do sessions of around 50 minutes, with 3 minute efforts on the rises, followed by around 8 minute rest periods. But you can be more intense on the flat. For around 40 minutes on a flate circuit, keep sprinting for trees or road signs that are about 300 metres ahead. Jump out of corners for these landmarks in gear of 53x16 and put maximum pedal power to accelerate until you can gear up to 53x14 and keep the power on. For a racing cyclist this will simulate how you will have to be able to accelerate to close gaps or gain the right position near the end of a bunch sprint.

Soft pedal with no effort between the sprints, for around 400 metres. Then accelerate again and repeat this for 12 to 16 times during your session. At the end, do two close 300 metre power sprints ahead of a ‘Big Finish’, where you will be on maximum power. Then your interval session is complete and you can rest and warm down, by soft pedaling over the next few kilometers home.

Home Interval Training

Use your home exercise bike or turbo trainer for lots of easy suppleness spinning to relax, together with aerobic tempo and interval training. For home interval training, get used to counting your pedal revs and using a build up routine, where you count for 20 revs hard, 20 revs soft, then 30 revs hard, 30 revs soft and so on, building up to 200 revs hard and 200 revs soft. This is maximum intensity and then come down to 160 revs hard, 160 revs soft, then lesser sprints in jumps of 20 revs, until you get to just 20 revs hard and 20 soft. Give yourself our final spurt of 100 revs on full power as ‘The Big Finish’ (visualizing,say. Your sprint victory like Mark Cavendish or Sir Chris Hoy would do it!). Then take 500 revs of warm down and relax.

So on the road or on your home exercise bike, High Intensity Interval Training will improve your Elite Cycling Fitness in double quick time.

See this in more detail on You Tube on http://youtu.be/uhcknBmJ2XM Interval Training Advice for Road Cycling Training or Triathlons, using Exercise Bike Training and Road Cycling Training. For Serious Cyclists who want cycle racing training and cycling fitness coaching and to train and feel fit like an Elite Bike Rider, when doing bike riding exercise. Cycling Training Tips, Health Advice, Nutrition, Triathlon Training Plans, Endurance Training Programmes and Weight Loss information for keen cyclists even if you want information on cycling for beginners


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On You Tube on
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Interval Training Advice for Road Cycling Training or Triathlons, using Exercise Bike Training and Road Cycling Training. For Serious Cyclists who want cycle racing training and cycling fitness coaching and to train and feel fit like an Elite Bike Rider, when doing bike riding exercise. Cycling Training Tips, Health Advice, Nutrition, Triathlon Training Plans, Endurance Training Programmes and Weight Loss information for keen cyclists even if you want information on cycling for beginners
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Exercise Bike Fitness within an Integrated Endurance Fitness Programme

On You Tube on:
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How to build elite cycling fitness for cycle racing training using top cycling fitness coaching and cycling training tips for personal fitness exercise. How to include exercise bike fitness into your cycle fitness training and triathlon training plans. Use a balanced cycling training programme to increase sprinting speed from your endurance training programmes. Understand more on a cross trainer workout,bike riding exercise and home exercise bikes from

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More Cycle Training Coaching For Elite Cycling Fitness

Here are three more tips, which apply whether you are a seasoned cyclist or a beginner, whether you are a top triathlete or a new rider contemplating some testing sportives. We have learned our elite cycling fitness training methods through many hours and days riding with some of the world's top bike riders. Here are some more points that we feel really matter

Take ALL your body's signals VERY Seriously  - as a serious cyclist or triathlete, you are really pushing your body. Regularly you are pushing your heart and lungs and legs into areas of fatigue that normally improve your fitness, but sometimes cause levels of strain or fatigue that you should heed and respect. Overtrain, and your body will pay you back. Don't stretch and warm up properly before interval training and you can easily pull a muscle. Check your waking, morning pulse and recognise when it is higher than average. Then make that day a rest day. Respond to aching knees or strains by immediately checking your riding position with an experienced coach; plus remember to check the alignment of your pedal cleats and riding shoes.

If you regularly suffer chronic lower back pain, learn the relevant yoga stretches, for before and after your rides. In training, spend more time riding out of the saddle and lower your gears. But see your doctor, chiropractor and sports physiotherapist – and deal with the causes rather than the symptoms. Also try to get at least 30 minutes of massage therapy when your muscles are sore, to improve blood flow to the sore muscle tissue and release micro-adhesions associated with muscle repair. This can be a painful technique to reduce soreness. Ask your senior teammates or doctor to recommend a good sports physiotherapist.

Here is a really good course for Strengthening Your Core Abdominals too

Make sure you get at least eight to 10 hours of sleep to help with muscle recovery. Muscles that have been adequately repaired will not be sore. The body repairs itself at night and important hormones are triggered to signal repair to muscle tissue. Failing to get eight to 10 hours will decrease the hormonal response and recovery will be slower. This means the muscle tissue will be sore for a longer duration.

Never increase on your previous week's workloads, in training hours or kilometres, by more than 20 percent on the previous week (including competition) - a no brainer. Gradual improvement is the key. Increase on the previous week at a higher level and you will be straining your system too far. Remember there is no quick fix. So you have to plan backwards from your distance or racing goals, to make sure you keep to this rule and start your build- up early enough.

Build a roster of favourite routes with minimal traffic, over one, two, three hour circuits - or more; some hilly and some flat. Again, variety is key. Circuits are preferred to out-and-back. Just find routes that you feel good and comfortable on. And never risk busy roads for the sake of some easy flat kilometres. Sometimes do your easy day on a hilly circuit. Sometimes use those hills for your interval training. Observe the routes that sportives follow or top races use. These are often testing and fun. Measure your own preferred variations on these courses, for distance and time. Then, on your tempo rides, try to improve your times.

Check several other cycling training coaching tips here.