How to Train Like a Pro Cyclist

As amateurs transition their cycling hobby into the professional space, they immediately look to the pros for ideas on how to take things to the next level. What are professional cyclists doing every day to become faster? What training routines do they follow? What diets do they subscribe to? While it's easier to get a sneak peek into what the professionals are into thanks to apps, videos, and social media, there is a lot happening behind the scenes that people just don't see. Professional cyclists put in years' worth of high-level training to get to where they are today. Add the fact that they are actually paid for their time; amateur cyclists who also work full-time jobs might find it nearly impossible to put in the necessary hours to get to peak performance So, the question becomes, how can you maximize your training to get the results you need with the limited time and financial resources you have? Here are five professional tips on how to get into professional cycling faster and more efficiently.

Structure Personal Training

It's actually not advisable to replicate the same exact training plans that the pros have, considering they are training with experts all year round. To unlock your potential and become race-ready, it's important to remember that everyone is different. The hours, intensity, and recovery that work for others may not work for you. Remember to structure your training according to your availability, resources, and needs. Make sure you are realistic with your goals and never forget to allocate adequate recovery periods in between intense sessions. Tune into what your strengths and weaknesses are and find ways to maximize or work around them in order to hit your targets. If you're at a loss on where to start, it never hurts to hire a personal coach who specializes in cycling training.

Never Forgo Breaks

Ensuring that you give your body and mind ample time to recover between seasons is crucial for elite performance. It may be tempting to get as much training in while you can, but this actually does more harm than good. Your body needs rest and recovery in order to replenish muscle glycogen, an important fuel source during exercise. This period also allows your body to adapt to the stress that comes with strenuous exercise and encourages body tissue repair. Breaks also give you space to review your performance and strategize ahead for the next season. So, sit back, relax, and let your mind and body recover with sleep, clean food, and a much-needed rest.

Perfect Your Interval Training

What amateurs usually get wrong is the amount of training they spend on high-intensity and low-intensity sessions. They are either not pushing themselves enough to make significant progress or not going easy enough to help boost recovery or encourage acclimatization. Most cycling pros spend between 70% and 80% of their time doing low-intensity zone 2 training, combined with 10% to 20% of their time doing high-intensity zone 4 (and above) training. A tool that most athletes use is High-Intensity Interval Training (HIIT), where they utilize a polarized interval training approach to maximize performance progress. The reason why HIIT is such a hit (pun intended) for professional cyclists is that it simulates actual race-day performance, where they are pushing themselves at high intensity for a sustained amount of time while also ensuring they recover at low intensity in between.

Strength Training Is a Must

Cycling is all about endurance training, and endurance training requires strength. This is why it's a no-brainer to actually make room for strength training in your personal program. The key is to select proper equipment and cycling shoes for your time on the road as well as preparatory conditioning exercises that help your body and muscular system mimic the pedaling you do during race day.

Don't Forget Your Nutrition Plan

Most professional athletes will tell you that in order to reach top performance, your diet must complement your training. Proper nutrition aids in recovery. While you can't devour an entire box of pizza, make sure you—at the very least—eat clean and whole foods, keep sweets and alcohol to a minimum, and take supplements to aid in what your diet lacks. And remember that cycling training—as with most things—is a marathon, not a sprint. Follow these five professional tips on how to get into professional cycling diligently so you can get started on becoming faster and more efficient come race day.