Consistency is key
In cycling, consistency is the key to progress. Three moderate intensity rides per week are better than one exhausting weekend ride.
Training zones
Structure your rides around intensity zones based on your heart rate or power (watts):
- Zone 1-2: basic endurance, the majority of your volume.
- Zone 3: tempo, improves aerobic threshold.
- Zone 4-5: intense intervals, to be used sparingly.
The indoor trainer as a complement
The indoor trainer allows you to train effectively in bad weather. A dedicated bike on a Compact Bike Setup can be easily detached and placed on the trainer in seconds.
Recovery, an integral part of training
You progress during recovery, not during effort. Get enough sleep, hydrate, and include complete rest days in your schedule.
Track your progress
Use a GPS computer or power meter to track your data. Analyzing your rides helps identify areas for improvement and measure progress.