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.