Frequently Asked Questions
Q1: What benefits does cycling offer beyond physical fitness? Cycling provides a wealth of benefits beyond just physical fitness. It can give you a renewed perspective on life, foster new friendships, and increase your overall energy levels. Cycling also offers a sense of adventure and purpose, making it a fulfilling activity. Learn more about these benefits in the post "Pedalling to a New Perspective"
Q2: How can I stay motivated during training? Staying motivated can be challenging, especially when training alone. A few well-trodden tips include setting clear goals, varying your routes to keep things interesting, and using technology to track your progress. Additionally, maintaining a positive mindset and finding joy in the process is crucial. For more detailed strategies, check out the video on maintaining motivation during training.
Q3: How can I pace myself during endurance events? Pacing is key to successfully completing endurance events. Start by understanding your own fitness level and heart rate threshold. It's important to stay within your limits, especially on multi-day rides. Avoid going out too hard early on, and choose riding companions that match your pace. Detailed tips on pacing can be found in the blog "Riding Tips for Endurance Events" (
Q4: Why is strength training important for cyclists? Strength training is crucial for cyclists as it helps generate force on the pedals, maintain speed, and reduce injury risk by strengthening muscles and tendons. Contrary to popular belief, proper strength training for cyclists focuses on neuromuscular efficiency rather than muscle size. For a comprehensive guide, refer to the post "Training Tip: Strength Training for Cyclists"
Q5: How can sports psychology benefit endurance athletes? Sports psychology plays a significant role in endurance training. Understanding the mental aspects of performance, such as managing fear, stress, and anxiety, can greatly enhance an athlete’s overall capability. Strategies to develop a positive mindset and connect mind and body are essential for peak performance. More insights are available in the blog "Sports Psychology for Endurance Coaches"
Q6: What are some tips for long-distance cycling? For long-distance cycling, it's vital to know your limits and choose the right group. Understand your heart rate and power thresholds to pace yourself correctly. On long climbs, know your Vertical Ascent Meters (VAM) to maintain a consistent pace. It's also important to manage your energy and stay within the group dynamics. Detailed advice can be found in the "Riding Tips for Endurance Events" blog .
Q7: How can I improve my cycling performance through strength training without gaining excess muscle? Strength training for cyclists focuses on increasing neuromuscular efficiency rather than muscle size. Start with bodyweight exercises to perfect your technique before progressing to weights. Aim for lifting weights that you can manage 5 times slowly (5RM) and ensure you reach muscular fatigue. Strength training should be part of your routine 2-3 times per week, especially at the beginning of the season. Detailed stages and exercises can be found in the "Training Tip: Strength Training for Cyclists" blog .
Q8: What should I know about managing group dynamics in cycling events? Managing group dynamics is crucial in cycling events. Stay within the middle of the group during the first hour to understand the dynamics. Avoid lingering at the back to prevent separation and unnecessary energy expenditure. Communicate with your ride leader if you struggle to keep up or find yourself continuously riding ahead. The goal is to enjoy the ride and ensure everyone's safety. For more insights, refer to the "Riding Tips for Endurance Events" post .
Q9: How do I calculate my lactate threshold heart rate (LTHR)? To calculate your LTHR, ride as hard as possible for 20 minutes and record your average heart rate during this period. This average heart rate represents your lactate threshold. Knowing your LTHR helps you maintain a pace that prevents early fatigue during long rides. Additional details on this method can be found in the "Riding Tips for Endurance Events" blog.
Q10: What are some mental strategies to improve endurance cycling? Mental strategies are vital for endurance cycling. Developing a positive mindset, setting incremental goals, and using visualization techniques can help manage stress and enhance performance. Endurance athletes should also focus on connecting the mind and body to create a harmonious and resilient approach to training. For more on this topic, see "Sports Psychology for Endurance Coaches"
Q11: How can cycling help me find a renewed sense of purpose? Cycling can transform your outlook on life by injecting excitement and adventure into your routine. It fosters new friendships, boosts physical fitness, and provides a sense of accomplishment. These elements collectively contribute to a renewed sense of purpose and enthusiasm for life. Read more about these benefits in "Pedalling to a New Perspective" .
Q12: What are some common pitfalls to avoid during endurance rides? Common pitfalls include starting too fast, failing to manage energy reserves, and not adhering to your fitness level. Avoiding these pitfalls involves pacing yourself correctly, staying hydrated, and choosing the right riding group. Listening to your body and taking breaks when needed are also crucial to avoid injury and burnout. For a comprehensive guide, refer to "Riding Tips for Endurance Events"
Q13: How should I structure my strength training routine throughout the cycling season? Strength training should be structured in five stages: anatomical adaptation, hypertrophy, max strength, conversion to specific training, and maintenance. Initially, focus on foundational workouts using body weight. Progress to increasing load thresholds and then to max strength with heavier weights. Convert this strength to functional on-bike work, and finally, maintain the strength with regular workouts. Detailed guidance on structuring your routine can be found in "Training Tip: Strength Training for Cyclists".
Q14: What are the benefits of joining a cycling club or group rides? Joining a cycling club or participating in group rides offers numerous benefits, including the opportunity to meet like-minded individuals, form lasting friendships, and enhance your riding experience through shared knowledge and support. The camaraderie and community spirit can also provide motivation and make rides more enjoyable. For more insights, refer to "Pedalling to a New Perspective".
Q15: How can I manage stress and anxiety during training and events? Managing stress and anxiety involves developing a positive mindset, setting realistic goals, and practicing mindfulness techniques. Visualization, deep breathing exercises, and mental rehearsals can also be effective strategies. Understanding the psychological aspects of endurance training can help you stay focused and calm under pressure. For more tips, see "Sports Psychology for Endurance Coaches".
Q16: What should I eat before, during, and after a long ride? Nutrition is critical for long rides. Before the ride, consume a balanced meal rich in carbohydrates and protein. During the ride, focus on staying hydrated and consuming easily digestible carbs like energy gels or bars. After the ride, replenish your energy stores with a meal containing carbs, protein, and healthy fats to aid recovery. For more detailed advice, explore the "Riding Tips for Endurance Events" blog(.
Q17: How do I choose the right cycling coach? Choosing the right cycling coach involves looking for someone with relevant experience, certifications, and a coaching philosophy that aligns with your goals. A good coach should provide personalized training plans, be approachable, and support your mental and physical development. For more insights on what to look for, refer to the various blogs and coaching philosophy on Cycle for Fitness.
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Q18: What is the importance of recovery in a training regimen? Recovery is essential to prevent overtraining and injuries. It allows your muscles to repair and strengthen, improving overall performance. Incorporating rest days, proper nutrition, hydration, and techniques like stretching and foam rolling are crucial. For a comprehensive view on maintaining a balanced training regimen, refer to the blog "Maintaining Motivation During Training".
Q19: How can cycling improve mental health? Cycling can significantly improve mental health by reducing stress, anxiety, and depression. The physical activity releases endorphins, enhances mood, and provides a sense of achievement. The social aspect of group rides also fosters a sense of community and belonging, contributing to overall well-being. More on this can be found in "Pedalling to a New Perspective"
Q20: What equipment do I need for strength training as a cyclist? For strength training, start with basic equipment like free weights, resistance bands, and kettlebells. Ensure you have a sturdy bench for exercises like bench presses and a mat for floor exercises. It's important to learn the correct techniques, possibly under the supervision of a trainer initially. For detailed recommendations, see "Training Tip: Strength Training for Cyclists"
Q21: How can I improve my pedalling technique for better efficiency? Improving pedaling technique involves focusing on the four phases of the pedal stroke: setup, power, pull back, and lift. Engage your core just before the top of the stroke to use your glutes effectively, engage your quads during the downstroke, and think of scraping gum off your shoe at the bottom of the stroke to activate your hamstrings. Regular practice and pedal drills can help smoothen your pedaling and make it more efficient. For detailed techniques, refer to the "Preparing for Endurance Events: Pedal Technique" blog .
Q22: How can I build mental strength and resilience for cycling challenges? Building mental strength and resilience involves setting specific, measurable goals, practicing positive self-talk, embracing discomfort, focusing on the present moment, building a support network, and learning from setbacks. These strategies help you stay motivated and handle tough moments better during endurance events. For more tips, read "Building Mental Strength and Resilience" .
Q23: What are some tips for avoiding common injuries in cycling? Avoiding injuries starts with a proper bike fit to prevent knee, shoulder, and back pain. Ensure your saddle height is correct and your hips are flexible. Stay well-fueled and hydrated, and develop a consistent fueling strategy during training. Address any sores promptly and avoid moving excessively on the saddle to prevent additional strain. For more advice, check out "Cycling Challenges: Avoiding Common Injuries" .
Q24: How should I prepare for navigating a cycling event route? Familiarize yourself with the route beforehand by researching it online, talking to previous participants, and noting any challenging sections. Use a cycling GPS computer or a phone with navigation apps to stay on track, but ensure your device is fully charged and capable of turn-by-turn navigation. Always prioritize safety by wearing a helmet and following traffic rules. Detailed navigation tips can be found in "Tips for Riding an Event - Navigation" .
Q25: What techniques should I use for managing hills and descents? For climbing hills, maintain a steady pace, use a low gear, and stay seated to keep your center of gravity low. For descents, brake before entering a turn, keep smooth and consistent pressure, and avoid braking during the turn. Anticipate changes in the terrain and be cautious of wet or slippery conditions. More techniques are discussed in "6Points Cycling Techniques: Managing Hills and Descents".
Q26: Can anyone start cycling regardless of their fitness level? Yes, cycling is accessible to people of all fitness levels. It's never too late to start, and cycling can significantly improve your health and well-being. Whether you're reversing health issues or just looking to get fit, cycling offers a great way to achieve your goals. For inspiration, read "Are We Ever Too Unfit to Take Up a Sport Like Cycling?".
Q27: How can I stay safe while cycling in the rain? Safety in the rain includes using fully charged lights, anticipating road conditions, braking early, avoiding manhole covers and white lines, and staying seated to maintain stability. Wear appropriate clothing, such as a breathable rain jacket, overshoes, and waterproof socks, and use mudguards to keep dry. Detailed safety and comfort tips are available in "Let's Talk about Rain" ..
Q28: Why is fatigue resistance important in cycling? Fatigue resistance is crucial because it measures how your sustainable power output declines over time and energy expenditure. Focusing only on FTP (Functional Threshold Power) can be misleading as it doesn't account for performance over longer rides. Building fatigue resistance involves incorporating long, low-intensity endurance rides to improve aerobic fitness and maintain performance during extended cycling events. For more details, refer to "Fatigue Resistance, the Overlooked and Unsung Metric"
Q29: What should my nutrition strategy be for cycling? Proper nutrition involves more than just consuming carbs; it includes training your body to handle carb intake effectively. During rides, match your carb intake to your exercise level, typically around 60 grams of glucose or 90 grams of fructose per hour. Avoid overloading on energy gels to prevent digestive issues. Opt for natural sources like almonds, bananas, and homemade snacks, and stay hydrated with water and electrolytes. More insights are available in "Nutrition for Cycling" .
Q30: How can I stay safe and comfortable while riding in warm weather? In warm weather, hydration is key. Drink small amounts frequently, aiming for about 1 liter per hour, supplemented with electrolytes. Use sun protection like sunscreen and wear appropriate clothing to stay cool. Good quality sunglasses can protect your eyes and improve visibility. Regularly check your mood and energy levels to avoid dehydration and heat exhaustion. For more tips, see "Riding Tips for Warm Weather" .
Q31: How can I find a suitable cycling group? Joining a group ride can be rewarding but challenging if you can't keep up. Identify whether the group comprises "Quoters," who may push you hard, or "No Droppers," who accommodate all riders. Knowing the route, start time, and ride rules helps. Practice good group riding etiquette and ensure you are comfortable with basic bike maintenance. For more on this, refer to "The In-between Cyclist" .
Q32: How can I prevent burnout from overtraining? To prevent burnout, follow a structured approach that balances workouts, recovery, and adaptation. This Stress Recovery Adaptation cycle helps avoid the pitfalls of overtraining. Incorporate low-intensity endurance workouts with limited high-intensity sessions, monitored through metrics like Heart Rate Variability (HRV). This method, called WRAP (Workout Recover Adapt Perform), ensures sustainable fitness and peak performance. Learn more in "Adapt to Perform (or Preventing Burnout)" (.
Q33: How can I mentally prepare for the final stages of a challenging ride? The final stages of a ride can be both exhilarating and demanding. Focus on your breathing, maintain proper form, and stay alert to your surroundings. Enjoy the moment and the effort you've put in, as described in "The Day’s Final Descent" .
Q34: How should I hydrate and protect myself while cycling in warm weather? In warm weather, it's important to have a balanced hydration strategy. Drink regularly, aiming for about 1 liter per half hour, and supplement with electrolytes to replace lost salts. Avoid over-drinking to prevent hyponatremia. Additionally, apply and reapply sunscreen, wear a bandana to protect your head, and use high-quality polarized sunglasses. Keep an eye on your mood and energy levels to prevent dehydration and heat exhaustion. More tips can be found in "Riding Tips for Warm Weather"
Q35: How can I improve my pedaling efficiency? Pedaling efficiently involves focusing on the four phases: setup, power stroke, pull back, and lift. Engage your core and glutes to get past the top of the stroke quickly, use your quads during the downstroke, and think of scraping gum off your shoe at the bottom of the stroke to activate your hamstrings. Practicing these techniques can make your pedaling smoother and more efficient, reducing fatigue and increasing speed. For detailed techniques, refer to "Cycling Challenges: Techniques - Pedalling Efficiency" .
Q36: What steps can I take to avoid common cycling injuries? To avoid injuries, ensure a proper bike fit to prevent knee, shoulder, and back pain. Wear appropriate cycling clothing and use chamois cream to prevent saddle sores. Stay balanced on the saddle, shower and clean up promptly after rides, and develop a personalized fueling and hydration strategy. Regular bike fits by a professional physiotherapist can also help prevent long-term issues. More advice is available in "Cycling Challenges: Avoiding Common Injuries" .
Q37: How can I maintain motivation for cycling training? Maintaining motivation involves setting clear goals, visualizing success, creating short-term objectives, and occasionally turning off data tracking to enjoy the ride. Visualize your future events, work backwards from their start dates to identify necessary preparations, and focus on achieving small, manageable goals. End each workout or ride with a positive note to keep the experience enjoyable. For more tips, check out "Maintaining Motivation" (.
Q38: What are the benefits of cycling in challenging conditions like wind? Cycling in the wind can be challenging but offers significant benefits. It helps improve your bike handling skills, builds mental resilience, and increases your overall cycling strength. Embracing these challenges can make you a stronger and more versatile cyclist. For more insights, see "Why we need to cycle in the wind" .
Q39: How do I properly taper for a cycling event? Tapering involves reducing training intensity and volume in the days leading up to an event to ensure you arrive fresh rather than fatigued. Focus on maintaining your fitness level while allowing your body to recover and rebuild strength. Gradually decrease your training load and include some short, high-intensity efforts to keep your muscles activated. Detailed tapering techniques are discussed in "Cycling Techniques: The Art of Tapering" .
Q40: What techniques can improve my group riding skills? Group riding requires good communication, awareness, and smooth pedaling. Stay in a steady position, avoid sudden movements, and signal your intentions clearly. Learn to draft efficiently and maintain a consistent pace to conserve energy. Riding in a group can improve your cycling economy and make long rides more enjoyable. For more tips, refer to "Cycling Techniques - Group Riding"
More General Question....
Our goal is to help cyclists who would like to improve performance, either as a competitive endurance cyclist, or wish to enter (and complete!) endurance events. As long as you are prepared to invest in yourself, we can help.
There are two restrictions.
- We do not teach children to ride a bike, we prefer to leave that to the likes of British Cycling.
- We cannot coach people who have been advised by their doctor not to exercise.
Where are you based?
We are based in the beautiful peninsula of West Cornwall, UK, plus Mallorca and Provence at various times of the year. However, because our services are online, it does not matter where you are, our clients are as far and wide as Austin (Texas) to Melbourne and in-between; through the wonders of technology we work with you online, on the phone, by email, by Zoom, Microsoft Teams, WhatsApp, Facetime, however you want. We use TrainingPeaks as our online platform, but if you are adverse to technology, we can send you plans in the post and speak on the phone.
How much Coaching do I get ?
For the "off the peg" training programmes you get an initial telephone consultation, then depending on which programme you are followed, one or more mid-programme reviews to discuss progress answer questions, and address the need for any tweaks to the programme.
For the "individualised coaching" service, there are three tiers of service, each with analysis and reviews of your workouts:
- Basic : We will review your progress monthly, though with unlimited emails WhatsApp.
- Standard : We will review your workouts and provide feeback weekly; however in most instances we will provide feedback within 4 hours of a workout. the Standard service is proactive in how we interact and provide coaching.
- Premium: Our top tier has unlimited contact, 7 days a week, on demand..
So do we meet?
As above, our services are online, it does not matter where you are, our clients are pretty much global, and through the wonders of technology we work with you online, on the phone, by email, by Zoom, Microsoft Teams, Facetime, however you want.
In addition we are often in Mallorca for a few months of the year, so you can plan to meet and ride with us on one of the world's best locations for cycling.
What makes you different from online training programmes such as Zwift, Trainerroad, etc?
Sure you can get free workouts on the Internet, or pay a monthly subscription to an online service, but without the right level of motivation or knowledge of your own limits you are likely to either go overboard and overtrain, leading to injury, or to simply get bored quickly in the same way we all buy gym memberships at the start of the year, then fall away by the end of January.
The vast majority of plans ignore your individuality, catering for the average, middle of the road (no pun intended) cyclist. This might be suitable for you if you are an average middle of the road kind of person…but we are all different in terms of age, time we can give to training, and of course our individual goals.
What makes us different is our personal experience and the individual advice and feedback on your prorgress that we will give you. We will keep you on the straight and narrow, motivate you, be the shoulder to cry on when it seems too tough and your loudest cheerleader when you achieve your goals.
Where Do I Start ?
There are two options to engage us; either sign up using one of the three 'service-level based' coaching options , or choose a Training Plan is you'd like a helping hand and some structure to your training. Pricing for coaching is monthly. For for training plans, the cost is one-off and includes an initial consultation, progress reviews, a plan and support. Refunds are on a case by case basis to protect our intellectual property.
Do I really need a Coach?
This depends on your own personal level of motivation, your understanding of the key metrics needed to maximise your weekly workouts and manage the impact on your fitness without burnout, fatigue or simply reaching an unsatisfactory plateau.
We have both self-coaching plans, or if you'd prefer more guidance, direction and letting us do the analysis so you get the best out of every ride, then sign-up as a coached athlete. The choice is yours.
I’m very busy, how many hours per week do I need to put aside?
This depends on your goals and ambitions. We build the programmes for your pace and taking into account your family or work commitments.
If you are training for a particular event then as a coached athlete we will tailor your workouts using an Annual Training Plan and when you have built base fitness, then we may shift attention towards intensity rather than volume, but this depends on the specific event.
What kind of bike do I need?
Initially any bike will do as long as it is roadworthy, so don’t worry that you need to go and buy a new bike, however once you get into cycling, then a new bike is often a great reward for your efforts and achievements. For winter, or if you are not yet ready to ride on public roads we offer advice and guidance on the use of indoor trainers.
How often will we meet or review my progress?
There are three tiers of service if you sign up with us through our partner Trainingpeaks, with the Gold service being unlimited access. For the training packages, it depends on which one you take; with the Foundation, Accelerate and Endurance programmes you will get regular progress reviews and can ask us questions you have. For the "off the peg" plans, they are designed as standalone, but we recognise that there may be some technology issues that you may need help with, such as linking Strava and TrainingPeaks, etc and we will try to answer your questions on a "best endeavours" basis.
Training Packages
If you are looking to improve your road cycling and need a guiding hand, we offer "ready to go" plans that you do at your own pace, with backup and guidance from the team.
Alternatively, if you are a self-sufficient cyclist who does not require interaction with the team, but needs some structure to your training, we offer a number of "off the peg" plans through our partner TrainingPeaks.
In both instances, the plans are designed to support all abilities, from the novice/beginner through to club level cyclists who wish to improve their fitness and performance.
Personal Coaching
If you need longer term planning and support, our coaching programmes are for you.
We specialise in those aspiring to improve their levels of fitness for particular events such as charity rides and other events that they have planned into their cycling season, and the senior/masters level of athlete aiming to retain strength and speed.