It’s often said that experience is the best teacher, and this is particularly true for training. With over 20 million structured workouts completed during the last ten years, TrainerRoad athletes have gained an incredible amount of experience, so we asked what useful tips they\u2019d learned along the way. <\/p>\n\n\n\n
By far, the most common bit of advice from experienced athletes is to prioritize consistency<\/a>, targeting long-term improvement instead of short-term gains. <\/p>\n\n\n\n So what is consistency? Most importantly, it isn\u2019t perfection. Real life is complicated, and sometimes you\u2019re too busy or too unmotivated to train, or maybe an unstructured ride with friends sounds more appealing than your structured workout, and that\u2019s ok, too. Consistency simply means doing the best you can, as often as you can. Make this your goal and you\u2019ll see big results.<\/p>\n\n\n\n It\u2019s almost counterintuitive, but you actually get faster when you\u2019re not <\/em>riding, through the process of recovery. And while cyclists love to celebrate the hard work they do on the bike, rest is equally important. <\/p>\n\n\n\n There are several dimensions to this. Most obviously, it means taking steps to get quality, restful sleep<\/a> each night, as sleep deprivation can directly impact<\/a> your training. But it also extends to the design of your training itself, with rest days and easy workouts serving important roles in making you faster. <\/p>\n\n\n\n There aren\u2019t many things you can do to improve your training with as profound or immediate an impact as good fueling. Yet for some reason, many cyclists still don\u2019t eat enough to power their workouts or facilitate recovery and set themselves back in the process. <\/p>\n\n\n\n Good fueling includes carbs that power your workouts, protein your body needs to recover and make adaptations, and hydration<\/a> to replace the fluids and electrolytes you lose in your sweat. But it also means embracing food\u2019s potential to uplift and bring enjoyment, and never allowing guilt<\/a> to affect your choice of what to eat. Nourish yourself!<\/p>\n\n\n\n Every athlete is different, and just because a particular approach to training works for someone else doesn\u2019t mean it will work for you. That\u2019s why it\u2019s smart to start slowly and employ the principle of minimum effective dose<\/a>, gauging your body\u2019s reaction before fine-tuning and adjusting from there.<\/p>\n\n\n\n A natural way to apply this to cycling is by starting with low volume training<\/a>, especially when you\u2019re new to structure. Gauge how your body responds, and only add additional volume and intensity once you\u2019re sure you can handle it. Your training will be more sustainable and more effective over the long term. <\/p>\n\n\n\n There\u2019s a reason why structured training<\/a> is better at making you faster than unstructured, self-directed riding\u2014it\u2019s science-based, designed around your goals, and optimized to your unique needs. But gains don\u2019t happen overnight, leading us to our next important training lesson: for best results, stick to the plan!<\/p>\n\n\n\n As we\u2019ve already covered, you don\u2019t need to train perfectly to get faster. You do need to trust the process, even when progress isn\u2019t linear. When this happens, stay committed to your goals, be patient, and trust that improvements will come. Adaptive Training<\/a> is a huge help with this, keeping your workouts matched to you and your goals no matter what.<\/p>\n\n\n\n Adaptive Training<\/p>\n Get the right workout, every time<\/strong>\n with training that adapts to you.<\/p>\n Check Out TrainerRoad<\/a>\n <\/div>\n<\/div>\n\n\n\n One of the great things about cycling is that no matter your experience level, there\u2019s always something new to discover\u2014 from equipment and sports science to the most personal aspects of your own response to training. The more you learn, the more you improve!<\/p>\n\n\n\n Experiment with equipment, training strategies, and gear choice. Brush up on tactics with our Race Analysis<\/a> videos. Practice discipline-specific techniques, like essential MTB skills<\/a>. And throw some efficiency drills<\/a> into your next indoor workout. As one athlete succinctly told us, \u201cUse every workout as an opportunity to explore!\u201d<\/p>\n\n\n\n Functional Threshold Power<\/a> is the most common way to quantify cycling ability. And since cyclists love data and care deeply about performance, it\u2019s not surprising that we tend to attach a lot of personal pride to this number. But as many TrainerRoad athletes wisely reminded us, FTP is only there to help you train more accurately.<\/p>\n\n\n\n So embrace FTP\u2019s role in ensuring your workouts are appropriate for your ability. This is easier than ever, with AI FTP Detection<\/a> allowing you to accurately set your FTP with no testing at all for the first time. But only use this number for what it is\u2014a training benchmark\u2014and not as a measure of self-worth or potential.<\/p>\n\n\n\n We all want nice gear, but you don\u2019t need a high-end bike or smart trainer to be a fast cyclist. That said, some equipment really does make a big difference, and you can seriously improve your training with a few smart purchases.<\/p>\n\n\n\n Topping the list, a power mete<\/a>r may be the single most useful upgrade you can buy for your bike. We also recommend a good bike fit<\/a>, potentially saving yourself from injury later on. Indoors, a powerful fan is a necessity, and a nice set of waterproof noise-canceling headphones is a serious asset. And no matter where you\u2019re training, quality bike shorts or bibs are a huge improvement over cheap ones.<\/p>\n\n\n\n Last but not least, a TrainerRoad subscription may be the best buy of all. Spend your money wisely and get faster!<\/p>\n\n\n\n Cyclists benefit from strength training<\/a>, and feedback from successful TrainerRoad athletes proves it. Still, many endurance athletes avoid strength training at all costs, whether for a needless fear of weight gain, confusion about how to incorporate it<\/a>, or wrongly thinking it\u2019s not worthwhile. Let\u2019s dispel the myths once and for all\u2014if you want to get faster, you should get stronger.<\/p>\n\n\n\n9. Prioritize Rest and Recovery<\/h2>\n\n\n\n
8. Fuel The Work<\/h2>\n\n\n\n
7. Start Slow, and Learn What Works for You<\/h2>\n\n\n\n
6. Stick To The Plan! <\/h2>\n\n\n\n
5. Keep Learning and Practicing<\/h2>\n\n\n\n
4. FTP is Useful, but It\u2019s Just a Number<\/h2>\n\n\n\n
3. Good Equipment Can Make a Difference, but It Isn’t Required<\/h2>\n\n\n\n
2. Do Some Core and Strength Training <\/h2>\n\n\n\n