{"id":70526,"date":"2021-09-30T03:49:58","date_gmt":"2021-09-30T10:49:58","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=70526"},"modified":"2022-03-25T13:19:17","modified_gmt":"2022-03-25T20:19:17","slug":"5-training-tips-from-the-pros","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/5-training-tips-from-the-pros\/","title":{"rendered":"5 Training Tips from the Pros"},"content":{"rendered":"\n<p id=\"lead\">Professional cyclists are among the toughest athletes in the world. But you don&#8217;t have to train like a pro to learn from them. In fact, training like a professional might not be the best fit for you. These five training tips from pros can be used by anyone that wants to get faster.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Add Structure to Your Training<\/h2>\n\n\n\n<p>Sika Henry went from running on the track to becoming the first African-American woman to hold a professional license in triathlon. This journey began in 2017 when Sika decided she wanted to get serious about competing in triathlon. Sika was already a very strong runner, so becoming a pro triathlete meant she would need to become a better swimmer and a faster cyclist. Even though Sika&#8217;s progress faltered under a major setback, she continued to use TrainerRoad to improve her cycling fitness.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"140 FTP to IRONMAN AG Win with Sika Henry \u2013 Successful Athletes Podcast 24\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/P4RKM2v4NhU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Sika feels like the addition of structured training, the use of a power meter, and a proper bike fit really helped her breakthrough on the cycling portion of her races. She suggests using a <a href=\"https:\/\/www.trainerroad.com\/blog\/why-every-cyclist-needs-structured-training\/\" data-type=\"post\" data-id=\"32755\" target=\"_blank\" rel=\"noreferrer noopener\">structured based approach<\/a> to training for progressive improvement and to maximize your available training time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Aim for Consistency<\/h2>\n\n\n\n<p>When Santa Cruz Bicycles&#8217; and National Champion Keegan Swenson set the world record for Everesting, he didn&#8217;t change his training or prepare specifically for it. Granted, Keegan&#8217;s fitness was already at a high level, but that was due to consistent training. With stable and consistent training, he carried a high level of fitness into the record-breaking ride.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Everesting World Record with Keegan Swenson \u2013 Successful Athletes Podcast 001\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/4aSjbVQbhYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Keegan says <a href=\"https:\/\/www.trainerroad.com\/blog\/consistency-makes-you-faster\/\" data-type=\"post\" data-id=\"34210\" target=\"_blank\" rel=\"noreferrer noopener\">consistent training<\/a> helps you raise your fitness level to a point where you know what you&#8217;re capable of. If your event is a long one, consistent, structured training will help raise your FTP and muscular endurance. Consistency is the key to getting faster because it allows you to build and promote adaptation sustainably.<\/p>\n\n\n\n<p>It also delivers a <a href=\"https:\/\/www.trainerroad.com\/blog\/progressive-training\/\" data-type=\"post\" data-id=\"27045\" target=\"_blank\" rel=\"noreferrer noopener\">progressive training load<\/a> over time that results in higher aerobic fitness. Additionally, it can help you prevent setbacks in your development, mental burnout, and fitness plateaus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Train Sustainability<\/h2>\n\n\n\n<p>Five years ago, Cliff Pro Team&#8217;s Sof\u00eda Villafa\u0144e never thought she would be an Olympian, but years of hard work and dedication helped her achieve the massive and daunting goal of competing at the 2021 Tokyo Olympics. Sofia began racing in high school, but she thought a cycling career was out of reach as she started college. However, a fateful meeting in 2016 with a coach changed all of that.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Tokyo Olympics with Sof\u00eda Gomez Villafa\u0144e \u2014 Successful Athletes Podcast 52\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/fE7iQMpckAE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The coach told her that she could make the Olympics with the right structure. By 2018, Sofia was the Argentina National Champion. However, she didn&#8217;t start training like a pro at first\u2014sustainability was the key. She said, &#8220;Going from training like a cat 1 to training like an olympian takes time. All that matters is another year of getting stronger.&#8221;&nbsp;<\/p>\n\n\n\n<p>Sustainable training also helps your consistency. Practically, this means selecting a <a href=\"https:\/\/www.trainerroad.com\/blog\/low-volume-training-is-it-the-right-volume-for-you\/\" data-type=\"post\" data-id=\"69336\" target=\"_blank\" rel=\"noreferrer noopener\">training volume that best matches your experience and ability to recover<\/a>. It might seem logical, but increasing volume and intensity can overwhelm your ability to recover, and may even lead to burnout or injury. By incorporating the concept of minimum effective dose in your training, you can find a healthy balance and ensure consistent improvement over the long term.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Nourish Your Body<\/h2>\n\n\n\n<p>When TrainerRoad&#8217;s Amber Pierce transitioned from collegiate swimmer to a professional cyclist, she felt the pressure to change her body to conform to an antiquated concept of what it should look like. In fact, she felt self-conscious during team presentations about being eight to ten inches taller than anyone else on the team. However, in the face of snide comments from team directors, Amber doubled down, focusing less on what her body looked like and emphasizing what it could do.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Amber Pierce Career Retrospective: Part 2 \u2014 Successful Athletes Podcast 55\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/Hmy4mzq2e4g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Amber&#8217;s advice is to accept your body and nourish it. She said, &#8220;I finally got to a point where I realized if I gave my body what it needs, nourish it, and fuel it for the efforts that I&#8217;m asking it to do, it&#8217;s smart enough optimize for what I need it to do.&#8221;&nbsp;<\/p>\n\n\n\n<p>Your body is always trying to help. An adaptable and willing participant in training, your body is ready to respond to the training you do: to fine-tune itself into a faster and fitter machine. By <a href=\"https:\/\/www.trainerroad.com\/blog\/nutrition-plans-for-training-and-nourishing-with-amber-pierce\/\" data-type=\"post\" data-id=\"66177\" target=\"_blank\" rel=\"noreferrer noopener\">nourishing yourself<\/a>, you&#8217;re giving your body what it needs to do the things you ask of it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Never Stop Learning<\/h2>\n\n\n\n<p>Erica Carney is one of the all-time best American criterium racers. In 2017, she won the Women&#8217;s Pro Criterium National Championship. Like all pros, she went from a beginner to the top level of competition. Along the way, she progressed gradually with a commitment to learning and growth. Even with years of experience, she views every race as an opportunity to learn and improve.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"What it Takes to Be a National Champion with Erica Carney \u2013 Ask a Cycling Coach 306\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/p9RC7TeC-Ag?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Erica believes that you should &#8220;never get to the point where you&#8217;re unwilling to learn. &#8220;She said, &#8220;One thing that helped me in my career was that I never let myself feel like I knew it all. There&#8217;s always a lesson to learn and something to do differently or better next time. Maybe it&#8217;s nutrition, position on the bike, or strategy. Study the weather, the road conditions, and the course. Be a student of the sport!&#8221;&nbsp;<\/p>\n\n\n\n<p>So when things don&#8217;t go your way, identify what you did do right and focus on your success. Conversely, even in your victories, admit the things you could have improved. When your event or <a href=\"https:\/\/www.trainerroad.com\/blog\/cycling-group-rides-a-guide-to-etiquette-pacelines-drafting-and-safety\/\" data-type=\"post\" data-id=\"68983\" target=\"_blank\" rel=\"noreferrer noopener\">group ride<\/a> is over, ask yourself what went well, what didn&#8217;t, and what you can do to improve.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Successful Athletes:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/tips-for-low-volume-training-from-the-successful-athletes-podcast\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tips for Low-Volume Training From the Successful Athletes Podcast<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/five-training-takeaways-from-the-successful-athletes-podcast\/\" target=\"_blank\" rel=\"noreferrer noopener\">Five Training Takeaways From the Successful Athletes Podcast<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/success-is-for-everyone-improvements-from-trainerroad-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Success is for Everyone \u2013 Improvements from TrainerRoad Athletes<\/a><\/li><\/ul>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Professional cyclists are among the toughest athletes in the world. But you don\u2019t have to train like a pro to learn from them. In fact, training like a professional might not be the best fit for you. These five training tips from pros can be used by anyone that wants to get faster.\u00a0<\/p>\n","protected":false},"author":42,"featured_media":70530,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[2568,2573,3659,446,1662,3347,3894,3174,3663],"class_list":["post-70526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-consistency","tag-consistent-training","tag-learning-from-mistakes","tag-nutrition","tag-pro-tips","tag-professional-athlete","tag-successful-athlete","tag-successful-athletes-podcast","tag-sustainable-training"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70526","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=70526"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70526\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/70530"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=70526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=70526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=70526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}