In order to be fit, fast and healthy we need to make sure that each of the 3 legs in our Training Stool is in place and solid. Neglect any of these and we’re out of balance, and our success will suffer as a result.
The first leg of the stool is training. This includes both physical AND mental training. Most cyclists love the physical training part and don’t have a problem making a very solid foundation of this leg. In order to make this leg of the stool solid, we have to get out and ride. Consistency is the key. Riding 5-6 days per week will help improve the endurance that is so necessary in our sport. We’ll talk much more about training, but as important as it is to train and ride nearly every day, it’s just as important to ride with a plan. Make the best use of your training time to improve.
Mental training is also included in the training leg of the stool. Many cyclists (and athletes in general) struggle with mental training. And since this is “hard” training and takes many of their comfort zones, they ignore mental training altogether. Winning races often comes down to fractions of an inch. And while physical factors come into play in these close finishes, the mental aspect does as well. The athlete who “believes” they will win often does, while the athlete who is not as confident comes in a close second.
Even if you don’t race, being mentally strong is just as important. You may ride “challenge” rides, charity events, centuries or fast group rides. Mental strength helps you ride to the best of your ability and helps you through the tough parts of the event.
The second leg of the stool is nutrition. Riding takes its toll on your body, especially added to the other stressors in our lives. Quality nutrition provides the foundation for health, strength and energy. We demand a great deal from our bodies, and eating junk food to fuel this high quality and high volume exercise does not work. Sickness, injury and burnout will be the result. Food is fuel. Eating 5-6 small meals per day, including lots of quality protein, carbohydrates and some quality fats will help your body stay properly fueled for your day.
In addition, stay hydrated. Plan to drink at least 1 gallon of water per day, preferably more (up to 100 oz or so).
The 3rd leg of the your fitness (and success) stool is rest and recovery. And this is the leg that often gets shortchanged. Cyclists are dedicated and hardworking athletes, and continue to look for challenges. And this search for “more and harder” workouts and events often leads to inadequate recovery.
We get stronger when we rest. Let me repeat…..we get stronger when we rest. The exercise applies the stress, and the recovery allows our body to grow stronger from the work. So err on the side of rest. Our goal should be to WORK HARD WHEN IT’S A DAY TO WORK HARD, and go EASY when it’s a recovery day.
Most cyclists ride too hard on recovery days, which means we’re not rested enough to ride hard on the hard ride day. After a period of time, all workouts tend to be mediocre. We stagnate, we plateau. And we then wonder why we’re not getting any better.
So keep in mind to ride hard on the hard days and ride easy on the recovery days.
There you go, the 3 legs of the success stool. Spend an equal amount of focus on each leg of the stool and watch your performances skyrocket!
Comment below, and contact me with questions.
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