15 Tips to Stay Motivated When Training

Finding the motivation to ride your bike or go to the gym can be a question for anyone. For many people, it can be challenging to convince yourself that you want to go for a ride in the cold or when it’s dark out. It can seem like this is no fun, but training can be much more enjoyable than one might think. Here are 15 quick tips and ways to motivate yourself when training.

1. Bring a friend with you

If training alone isn’t your thing, try to find a friend who wants to go for a ride or work out at the gym as well. This way, you can motivate each other to train and have someone to meet there.

Training can be more fun with training partners, so enlist training friends to keep you motivated and working out regularly. If training alone is preferable, look online for training partners by joining forums or blogs about cycling or training.

Joining a cycling club would mean training with other people regularly and training with the same group of people each time. This is a more fun way to exercise that can keep you motivated by training with friends, training in a safe environment, training regularly, and keeping your fitness level up when training with other club members.

2. Make a training schedule

Write down what training sessions you want to do for the week and prepare yourself mentally and physically by training at those times. If training at those times isn’t possible, try as close as possible to those times. By training at the same time every day/week, you will be training consistently.

3. Include training in your weekly schedule

Include exercise in your regular timetable by scheduling training sessions on one of the days you know for sure that you can train. If possible, have training in your normal daily activities such as going to school or work. For example, training during your lunch break at work, training on the way to school, training on your way home.

4. Reward yourself after training

If it is difficult to convince yourself to go work out because of the weather outside, encourage yourself by promising yourself a treat such as a favorite meal or movie after training.

5. Make training part of your lifestyle

Find training so satisfying that exercise becomes a part of your daily life rather than training being something you dread doing. This way, training will become a more enjoyable experience overall. Consistency can form a habit in as little as 21 days, and training will become part of your everyday life in no time.

6. Plan training breaks

Training for a race or a healthy lifestyle can be rewarding and fun if the activity becomes part of your personality. However, training can also be physically strenuous on the body if done incorrectly. Train too hard, and suddenly training breaks become training slumps. A training slump can result in frustration and burnout, so it is important to train at an intensity that doesn’t wear you out. Train too hard for too long, and training becomes a chore rather than something fun, so it is essential to keep training breaks regular by training at your own pace or with rest

7. Plan training into your travel plans

If traveling somewhere, plan your training for the trip by including training sightseeing routes at your destination. For example, running the mall around Washington DC is an excellent training experience. If you can pick your hotel, look to see if they have a decent gym. Use the unknown to challenge yourself to achieve your goals in less than ideal circumstances. Can t get to your regular gym while traveling? Come up with a full-body workout you can do in a hotel room. You can’t take a bike with you; see if they have a Peloton machine or a rower in the hotel gym.

8. Let training motivate you

Think about training as being part of your life, and training can influence your other daily activities for the better You could ride to work or school because it’s a good way to start your day, ride with friends instead of taking the car and training will also be a good way to blow off some steam if you had a bad day.

9. Keep training records

Writing training logs is helpful for training motivation because it allows you to reflect on your training and monitor your progress as well as see how far you have come with training Yes, we all upload our data to TrainingPeaks but begin to use it primarily as a diary Set aside time in the morning or evening to reflect on today’s workout If you are not keen on doing it online, use a regular training log and begin a diary.

10. Train every day

If possible, train every day This includes adding in active recovery on certain days, and when you are just not motivated, try the 25% rule. Do a minimum of 25% of your typical routine. If it is the gym, put on your gym close, go to the gym and get at least a quarter of the workout done. You would be surprised how after 25%, it might be tough to stop.

11. Make training fun

If training seems like an activity that should be enjoyed instead of something one needs to do, training will feel more natural, and training will become a part of your lifestyle rather than training being something you need to do.

12. Do not be afraid to ask questions

If the training or going to the gym is still a daunting idea for training, ask training friends for advice on training plans that have been successful before. Training can seem more fun if training with people who training enjoy training.

13. Find training inspiration anywhere you can

Training alone can be a great way to destress and have some ‘you’ time to find training motivation wherever possible Training doesn’t have to be solely about a goal – training could also be training for better health and fitness and enjoying the outdoors more.

14. Training motivation, keep it fresh

Make training fun by doing new routes that are challenging or trying something new in the gym with weights. Keep training fresh so that it doesn’t feel like a chore but makes exercising enjoyable.

15. Do not compare yourself with training others

Try not to be training motivated by others’ training logs, training selfies on Instagram, or training videos on Facebook because what works for someone else might not work for you. Training is about your specific goals – if others are successful with certain workouts, don’t make it imperative that you do the same exercise.

There are many benefits to training consistently, and one of the most important is training motivation. Whi e training may seem like a daunting task and training motivation can be hard to find, training doesn’t have to be difficult Training motivation can be found in many ways and can become enjoyable instead of feeling like a chore. These tips will help you maintain training motivation consistently so that training is something you will look forward to.

This doesn’t mean we should all be training 24/7, though Training too much can cause injury and burnout if it’s not done correctly, so it’s crucial to find the balance between training enough and not too much.

The trick is figuring out how much your body needs and then sticking with this amount over time to improve your fitness level without getting hurt or feeling like you’re just spinning your wheels training-wise.

Training motivation can be hard to find, but training doesn’t have to take up a lot of your time, nor should training feel like a dreaded task. You can find training motivation in many ways, and training can become enjoyable if done in the right way, which is what these tips will show you how to do.

The 10 Essential Strength Training Exercises for Cyclists

As a cyclist, you know that you need to focus on both endurance and strength training to increase your performance. While endurance training is key for improving your cycling ability and overall fitness, strength or weight training is also essential – especially if you want to improve your power-to-weight ratio and ride harder and faster for longer periods of time. In addition to improving your cycling performance, strength training can also help protect you from injuries. So, if you’re looking to take your cycling game up a notch, make sure you add these ten essential strength training for cyclists exercises into your routine!

female powerlifter squat barbell for competition powerlifting

1. Squats: squats are an excellent exercise for strengthening the lower body specifically your quads, hamstrings, and glutes – all of which are critical muscles for proper cycling leg strength. To do a squat, stand with your feet shoulder width apart, then slowly lower yourself down until your thighs are parallel to the ground. This is your starting position. Be sure to keep your back straight and your core engaged throughout the entire movement.

2. Lunges: lunges are another great exercise for targeting the quads, hamstrings, and glutes increasing the power of your pedal stroke. To do a lateral lunge, stand with one foot in front of the other, then slowly lower yourself down until both knees are at 90 degrees. Make sure to keep your back straight and engage core muscles as you lunge.

3. Deadlift: deadlifts are an excellent exercise for strengthening your hamstrings, glutes, and back muscles. To do a deadlift, lift a barbell or weighted object off the ground by thrusting your hips forward then squeezing your glutes to stand up straight. Slowly lower the weight down again by hinging at the hip while keeping your core engaged.

4. Crunches: crunches are probably the most well-known abs exercise out there, but their benefits go way beyond core strength (which will improve your cycling performance). To do a crunch, lie face-up on the floor with your legs bent or straight and pull your ribcage down toward your waist.

5. Shoulder Press: shoulder presses are an excellent exercise for strengthening your shoulders and triceps – both of which are important muscles for cycling. To do a shoulder press, hold a barbell or weighted object over your head with your arms extended and palms facing forward. Lower it to the back of your neck, then push it up again. To help you get the most out of this exercise, be sure to engage your core throughout.

6. Dip: dips are another great upper body exercise for strengthening your triceps and shoulders, among other muscles. To do a dip, place your hands behind you on a bench or chair that’s about hip height with your fingers pointing forward. Then, lower yourself down until your elbows are 90 degrees or parallel to the ground before pressing back up again.

7. Romanian Deadlift: Romanian deadlifts are an excellent exercise for strengthening your hamstrings and glutes – both of which are important muscles for cycling. To do a Romanian deadlift, hold a barbell or weighted object in front of you with your arms straight and hands placed shoulder-width apart. Slowly bend your knees, bringing the weight down towards the ground as you keep your back straight and core tight. Make sure only to go as low as possible while maintaining proper form – there’s no need to overdo it.

8. Pull-ups: pull-ups are an excellent exercise for strengthening the muscles of the upper body, your back, biceps, and core muscles – all of which play a crucial role in cycling. To do a pull-up, hold onto the bar with an overhand grip that’s just beyond shoulder-width apart and hang from it so that your arms are fully extended. Then, pull yourself toward the bar until your chin is over it before lowering back down again.

9. Tricep Extensions: tricep extensions are an exercise that hits all three heads of your triceps (similar to how push-ups give you great results for strengthening your whole chest). To do a tricep extension, grab a dumbbell with one hand and rest the weight on your knee. Then, bend your elbow at 90 degrees in front of you so that it forms a right angle before straightening it out again.

10. Push-ups: push-ups are another classic exercise that builds strength throughout your chest for cycling – not just in your pectorals. To do a push-up, place your hands on the ground slightly wider than shoulder-width apart and extend your legs so that you’re supporting yourself with just your toes. Then, lower your chest until it almost touches the ground before pushing back up again – engage your core throughout to avoid arching your back.

Breaking a sweat and working hard is great, but you can’t neglect your strength training regimen. The ten exercises listed in this post are the perfect place to start for any cyclist looking to improve their performance by building muscle and coordination and their entire body. If you want an individualized strength training for cyclists plan that includes these specific exercises, we’re here for you! Drop us a line at [email protected] or chat with one of our coaches on Facebook Messenger today about setting up your own personalized cycling workout routine based on what muscles need strengthening most (and which ones might be holding back other areas).

Which is better to race? The Masters category or my USA cycling category?

Cycling is a great sport that engages people of all ages. There are many categories in which cyclists can compete, and it can be difficult to decide which one is best for you. In this blog post, I will compare the Masters category with my USA cycling category and help you decide which one is right for you.

When it comes to competitive cycling, there are a few different categories and classes that you may be eligible to compete in. If your are over 30 years old, you can race in your age group class, masters categories, or you can race your category. In this blog post, we will compare the decision to race in the Masters class to the USA cycling category and help you decide which one is better for you!

The Question

The other night, sitting around after a camp group ride, I asked the question that I get each year from many of my newer racers. Should I race my category or Masters’ races? The answer, like most things when it comes to bike racing, is complicated.

What are USA Cycling Categories?

According to USA Cycling, road racers compete in five categories of racing, whereas mountain bikers only have three. Cat 1 represents the most competitive amateur, whereas Novice is the lowest of the categories. Elite is short for those who are currently on one of the USA Cycling recognized Domestic Elite Teams.

Points are needed to advance from one category to the next, and they’re gained by the rider. These points are given out based on your finishing position as well as how many riders were in the race.

However, the USAC upgrade points criteria are standardized, and it may be more difficult to accumulate in a specific location owing to a few reasons. The competitiveness of the racing, the number of available races, and the number of racers have a far larger influence on a rider’s ability to upgrade categories than we give them credit for.

The Urban Legend

There’s an urban legend that can help decide which race to join for a new cyclist. Category 5, now Novice, cannot race with Masters racers. According to USA Cycling, the Novice Category can race with other categories and it is up to the event organizer on how they create their schedule. A race director can include all categories in a Masters event if he or she so wishes. Each region is slightly different. In the Mid-Atlantic, generally in a road race, Masters races exclude Novice/Cat 5. However, in Florida, I have seen Masters (1/2/3/4/5) races. Also, it is worth mentioning, that at Masters Nationals Road in 2021, Men 35-54 were restricted to men’s road categories 1-3. Men’s 55+ open to all men’s road categories 1-4 and Novice. Women’s racing 35-44 was restricted to categories 1-3 and 45+ open to all women’s road categories 1-4 and Novice.

What was the question?

Now the group sitting around the campfire was primarily older masters racers who had climbed the category ladder from Citizen, back in the day, changed to Category 5 and now Novice, to category 1 with a few who made it to the elite level, having been on a Domestic Elite Team. I pretty much knew their answer but it was a fun conversation.

The common answer?

Masters category or age group racing is the difference between being pack fodder in the Cat 1/2 races or competing for the podium. When masters racing is done correctly, it allows for safe, fast, and exciting racing for people who have families, mortgages, or jobs that prevent them from training and competing in elite category races. They can compete with their peers in the same age group on 10-15 hours each week of training and have fun racing.

This is not to suggest that the Master’s race is simply a slower or safer one; in fact, the experience is quite different than that of the higher category races. While the average pace is slower, attacks are just as intense but they are fewer thus giving more time to recuperate for an aging body.

Elite and higher category racing is very different. You must be willing to take risks and be capable of getting yourself out of tricky situations. The races are often decided in just a few laps when there is very little recuperation time.

Yeah, that is the CAT 1/2s but how about us 3s?

This brings us to the Category 3 and 4 races. There are numerous Masters that started racing late in life or came from other disciplines that did not make it to the category 1/2 levels. They can select between the Masters races or the 3/4 races. Many of them, especially criterium racers, will decide they want to do an eight corner high-speed tactical race along with their category peers for the pure thrill and challenge.

Novice Category? Category 5 cyclist vs masters

For the new racer that just started their racing journey, things are a little different. Back when the beginner category was Category 5, you have to toe the line for ten races to gain race experience before you could upgrade to the next category. Looking at the May 2021 creation of the Novice Category, replacing Category 5, the rule still applies to the new racers. However, Novice Category racers may find the Masters race much harder than racing against their novice peers. A comment that I have heard before is that I will race masters because it is easier. Once again, this comes down to the location and the competition in the race. I remember doing a masters race at the Tour of Somersville. By the time they called up previous national and world champions, then current champions, I found myself on the fourth row of the race, seeing rainbows and stars and stripes on a dozen riders in front of me. Yes, the race was shorter, but it was fast and smooth. If there was a space open, no reason to take it it was a bad spot to be in, all the good spots were filled with tacticians far beyond my capabilities.

Okay, but what should I race coach?

Should Category 4 and Novice race Masters category or their category? Well, it depends on the athlete’s goals for the year. If their goal is to upgrade to the next higher category, then yes. If their goal is to race at Masters Nationals Men’s 34-54, then they will have to be a Category 3, so yes. If it is their first race? Absolutely no. Outside of that, it would depend on where is the race venue, the depth of fields, possible teammates, and a variety of other reasons. It could even be the time of day in which the race starts. Unlike Category 1/2 whose races may be the showcase event, the 4/Novice Master might find their race starting at nine in the morning. Some find that time great and works well into their schedule, others find it much too early and would rather race later in the day. Again, lots of considers for the question.

The Master’s category is a great way to race if you are looking for a more relaxed and tactical experience but still at a very high level of competition. If you are an experienced cyclist and are looking for a challenge, to try and beat up on the kiddos, the USA cycling category may be better for you. Keep in mind that both of these categories have their benefits and drawbacks – it is up to you to decide which one is better for you!

In a nutshell, the article argues that there are benefits to racing in both the Master’s category and USA cycling category for a road race – it all depends on what the racer’s goals are. For those looking to upgrade to a higher category, racing is your category racing is a must. However, for those who are seasoned and looking for great competition but not the time nor desire to put in those 20 hour weeks, Masters racing is the way to go.

What is active recovery and why does it matter?

As a cyclist, you are likely familiar with the importance of rest and recovery. But what about active recovery? What is it, and why do cyclists need it? In this post, we’ll answer those questions and more, so you can make the most of your active recovery day. Stay tuned!

Active recovery vs. passive recovery

Recovery is one of the essential components of any training plan, and all goal-oriented cyclists should prioritize it. A targeted recovery method, planned rest, and increased attention to your hours of sleep (recommended greater than eight hours) and nutrition can all help you recover faster.

There is no such thing as a superior type of recovery. Active and passive recovery both have their uses and advantages. It’s all about knowing when to use each one.

Many cyclists believe that taking days off from riding leads to faster improvement. This is not necessarily true for endurance athletes. The body can’t tell if you are active or not active on days you are not sweating, so it’s recommended to implement a proper recovery strategy. Active recovery refers to engaging in low-intensity activities; passive recovery is simply a rest from all activities.

There are a few differences between active and passive recovery (rest days): Active recovery allows cyclists to stay active without putting additional stress on the body; helps them maintain their fitness level and prevents the loss of muscle mass; and for cyclists, many times, is more effective than passive.

Cyclists who are active between a race or a training session may benefit from the post-activity recovery. It helps cyclists maintain their fitness level and prevents muscle soreness and loss. When you take time off from cycling, your body starts to break down muscle tissue. This is because your body no longer has to work as hard to meet the demands of cycling, and it begins to use muscle tissue for energy.

Cyclists can continue to be active without putting additional strain on the body by doing a little bit of light activity. This type of recovery is often recommended for endurance athletes because it helps the body recover without taking time off from riding. There are many different methods that cyclists can use, and we will discuss them later.

The benefits of active recovery and the recovery process

Active recovery can benefit cyclists, especially those who need to stay active but prevent further damage. It allows cyclists to maintain their fitness level and avoid losing muscle mass. It can also relieve stress and fatigue levels, promote mental health, improve deep sleep quality, reduce the risk of illness due to overtraining syndrome or burnout syndrome, improve cycling-specific endurance, reduce the time it takes to recover, and improve recovery between each intense training session.

Cyclists should perform active recovery because it enhances blood flow throughout the muscles and encourages metabolic waste products removal through sweat production. It could also speed up muscle repair by increasing muscle temperature earlier than stationary rest would allow. While taking a day off means no activity whatsoever, active recovery offers riders an opportunity to still get active. Even light recovery workouts can benefit riders because they return oxygenated blood to the muscles, allowing them to recover more quickly than they would through stationary rest alone.

How to do active recovery, more than just a recovery ride

Active recovery includes low-intensity activities such as relaxed riding, a recovery spin in a small gear, a recovery ride with no sprint efforts, and recovery intervals. Cyclists should also cross-train or do an easy pedal to engage in active recovery. These activities can be done any day of the week to promote recovery and improve fitness levels, power output, and cycling-specific endurance. This can help you with improved performance when it comes time for hard training sessions.

The active recovery process is different from a rest day because it still allows cyclists to maintain their endurance levels. Cyclists can improve by performing low-intensity recovery rides or cross-training activities at a heart rate of 130 beats per minute (bpm) or below, or their recovery range. You can calculate a simple heart rate recovery zone range by taking 220 minus the cyclist’s age, then multiplying that number by 60 percent to 85 percent.

Active recovery activities, including:

When you walk, keep it at a leisurely or moderate, or pace

Jogging at a light pace
Hiking an easy or moderate trail
Road biking at an easy pace (recovery ride)
Yoga, flexibility, or mobility exercises
Tissue manipulation, including using a foam roller and getting a sports massage, or self-massage
Other muscle recovery modalities, such as compression therapy using compression tights or recovery legs

Preparation is essential for an active recovery ride. Active recovery exercises, such as active recovery drills, can deplete glycogen stores if you don’t make sure you’ve fully refueled after exercise. This can help you avoid hypoglycemia. Also, You should perform active recovery drills at the lowest effort possible not to exacerbate fatigue. Active recovery riding should be avoided if you are too tired to do so, and it should be avoided until your muscles have fully recovered.

Recovery Nutrition

There are many things cyclists can do to optimize their recovery, such as drinking plenty of fluids, eating a balanced diet, getting enough quality sleep, and engaging in active recovery. Nutrition is an important component of a cyclist’s recovery, and they should take the necessary nutrients to aid in fast recuperation.

Muscles need protein to repair and rebuild after a hard workout. Protein can be found in meat, eggs, dairy products, legumes, nuts, and seeds. Carbohydrates are also important for muscle recovery because they help restore energy stores depleted during exercise. Carbohydrates can be found in grains, fruits, vegetables, and sweeteners. Cyclists should aim to eat about 1 gram of carbohydrate per kilogram.

What to Do on Your Rest Day, the answer is not recovery rides

In the end, it’s entirely up to you what you do on your recovery days. Some people enjoy having a plan; others prefer to go with the flow. It is usually a good idea to be flexible with your rest days. If you decide to go for a recovery ride but wake up feeling exhausted, sore, or weak on the morning of, switch plans and take a complete rest day. A rest day is always intended to increase your energy levels, not decrease them.

Active recovery is a vital part of training plans. It helps cyclists maintain their fitness level by preventing further damage to muscles between workouts, relieves stress and fatigue levels, promotes mental health, improves sleep quality due to reduced overtraining syndrome or burnout syndrome risk, and can help prevent injury from overexertion with improved circulation. Integrating this into your cycling routine could be what you need to stay on top of your game! If you’d like more information about how active recovery strategies work for athletes in general- not just cyclists- contact us at [email protected] today! We would love to talk about our services with you.

There are a few tips you can use to make active recovery more successful:

– Stay active at low-intensity levels.

– Make sure you are well hydrated.

– Don’t push yourself too hard.

– Listen to your body and take breaks when needed.

– Have fun!

An Essential Mindset for Athletic Success: a Neutral Mindset

I want to start with three stories about a few fellow cyclists. First, there was a race in Tucker County, West Virginia, called the Tour of Tucker County. It was a brutal climbing race, but many of us would make the trek from Washington DC, about three hours, for the race. On race day, a teammate kept calling; the traffic out of DC was crawling. Even at a slightly faster speed than the speed limit, he was going to get there with seconds left. The athlete rolled in the parking lot, grabbed the bike, and had his number pinned when the neutral start rolled out. If I remember correctly, he even had to catch the neutral start. The rider went on to win the race, no warm-up, stressful drive, and almost missed the start.

The second story doesn’t have quite the same ending. Not a teammate, but I saw a racer running around the parking lot minutes before a race looking for a GU packet. Now this race was a criterium and only lasted about forty-five minutes; nutrition, at this point, isn’t a factor. Well, this guy was panicked; GU pack or not, he wasn’t a podium contender. However, he was there to race. He finally found some GU, slammed it, and rolled to the line, almost too late. About a third way through the race we saw him pedaling back over to his team tent, screaming and whining about another rider that took his line in a corner, causing him to “almost wreck.” The amount of cursing and swearing the continued would make a sailor blush. His race and day were ruined.

The third story has a little better ending. My wife’s teammate came rolling into the parking lot only to realize that after an hour and a half drive, she had left her cycling bag at home, meaning she had a bike and a cooler, nothing more. After a few minutes of finding extra shoes that would fit, she rolled to the line using another teammate’s spare kit, finding pedals that would match the shoes she found. I don’t remember if she won or lost that race, but knowing her Palmares, I bet she was in the top three. The difference between the three athletes is what we are going to discover.

A neutral mindset is common among some of the world’s elite athletes since they must concentrate on what is occurring before them rather than anything that may happen in the outside world. When an athlete is operating in the zone, they have a clear mind, which is critical for any athlete.

Why is it essential to have a neutral mindset?

Having a neutral mindset means staying calm for long periods, not falling prey to emotions or external factors. You can use this state of mind in anything you do, whether it be sales, working out, playing sports, socializing with friends- the list goes on. You can have a neutral mindset at all times, but it takes training to do so, so let’s get started!

Let me start by noting that, even though my phrase mindset is similar to Carol Dweck’s, it differs in meaning. My use of the term mindset corresponds with something outside of a fixed or growth mindset and can also assist athletes in reaching their competitive goals.

When I talk about mindset, I mean what is going on in your head just before you begin a competition, right when you get ready to toe the line, or during the event when an oh-shit situation unfolds. What happens in your mind during that oh-shit period sets the stage for whether you perform to the best of your ability.

A neutral mindset, as described by Trevor Moawad at Moawad Consulting Group, a renowned mental conditioning coach, is a high-performance approach that emphasizes judgment-free thinking, especially under pressure. Neutral thinking rejects all attempts of illusion or overt self-delusion, which are frequently used in other motivational systems to build their foundations. You know the ones,” just do it,” “be positive,” “yes I can,” and on and on…

A Neutral mindset athlete at work

External and internal preconceptions are both eliminated in a neutral mindset. Things aren’t good or bad; they happen, and you must deal with them as best you can. So many times, I’ve spoken with athletes after races as part of their post-race analysis, and they’re focused on what someone else did to cause them to quit momentarily, effectively ending their race. There is nothing wrong with being aware of competition—it just shouldn’t impact how you continue to race.

If they had had a neutral mindset, they could have assessed the situation as neither good nor bad and quickly developed a strategy to overcome the problem.

Their assessment should have gone something like this. When things are tough, don’t ask yourself, “How am I feeling?” Feelings might not be reliable indicators of the best approach to address a problem. Instead, you should inquire: “What should I do next?” Then take action — because the only thing you have control over is your next move.

According to Moawad, the worst thing the athlete could do is give too much significance to the past. At this point, the past is unchangeable, and it should not occupy the athlete’s thoughts. Unfortunately, our attention can only be focused on one of the two: the past or present. The past will cause the athlete to take a break for a moment, but the present will compel them to decide and move on.

So how do I achieve neutral thinking?

Fortunately, Moawad also provides practical suggestions for achieving neutral thinking. He suggests developing an action plan of behavior for various situations. It takes whatever it takes, in his opinion.

Neutral thinking means accepting that when something good or bad happens, it happens. You’re not going to waste time lamenting about what you can’t change or don’t like. Instead of wasting your time on things you can’t control, accept them for what they are and move on.
Positive thinking may be a problem. The last thing you want to do is risk destroying your best mindset. Keeping in neutral, as Moawad advises athletes, means that their actions rather than their feelings will decide what happens next because if something goes wrong, it can potentially destroy their good mood.
There is no evidence to suggest that negative thinking can help you achieve your goals. If you can cut out the thoughts that negatively influence your mind, you will focus more effectively.
Words should be used appropriately. Moawad thinks that language is the means and that when you vocalize negative ideas, they become ten times more potent than if you think of them alone. But we recognize that it is sometimes necessary to let go of those ideas to prevent carrying them around for the rest of your life. If you’re feeling down, the following tips might help you get through it. Avoiding destructive self-talk and adopting a more objective attitude can assist you in avoiding unpleasant emotions.
The most important thing is simplicity. Make simple points using stories, frameworks, and narratives. Your mind will be able to achieve more if you minimize negative thoughts.

A neutral mindset cannot be acquired simply for an athletic event. It must first be cultivated for life, and then it spills over into athlete performance. But the first step toward a non-critical viewpoint is to stop forming a negative mindset about oneself! And, of course, about others. And about the elements around us — the jackass that cut you off on I-95, the horrible road conditions, the person who ran you over with their shopping cart at the store, the rider that took your line in the chicane on lap 12 of a 30 lap criterium.

It’s also critical to avoid saying such statements out loud. There’s a rational explanation for it: when you declare something aloud, it begins to take shape as a self-fulfilling prophecy. You will most likely fail if you persuade yourself that you cannot do something.

Converting a neutral mindset to success

There is value to positive thinking and a positive mindset. These traits will help you continue to move toward your goals. But don’t get caught up in making it the primary focus. Confusing slogans for action instead of motivation can set up unrealistic situations. In the end, every case must be dealt with in its own way and at its own time.

Neutral thinking is not allowing emotion to guide our thoughts and actions, such as after a win or loss. The best mindset for athletes is a neutral one that will enable them to move forward without allowing negative or positive emotions to take over and control their thoughts and actions.

Give up your prejudices, preconceptions, and fears. There is no need to hold on to them since they are largely detrimental to your success. The next time you find yourself fixated on the past, stop for a second and ask: “What can I do now?” And there you have it; you’ve arrived at a neutral mindset, the key to your athletic (and life’s) success.

Five habits that will help you become a better endurance athlete

This article will teach you habits that can help you reach your peak performance.

Endurance athletes need to maintain a balanced diet, introduce protein-rich meals, and increase types of training. People who wish to become endurance athletes have little time during their days of work or studies, so nutrition is often overlooked. They must ensure that they are fueling their bodies correctly to improve their performance levels. Reaching peak nutrition should be an essential consideration especially during an endurance training session. Food is necessary for muscle growth, repair, and maintenance throughout the body, all crucial components of endurance events.

Habit #1: Eat a balanced diet as part of your endurance athlete nutrition

Get a balanced diet to fuel your aerobic exercise

One of the most important habits you can have is to maintain a balanced diet. A balanced diet should consist of vegetables, fruits, whole grains, and lean proteins. A balanced diet also means consuming the right types and amounts of food. You should also include lean protein in their diets, such as chicken or fish. Fatty acids are also a necessity and are gained through eating a balanced diet that includes healthy fats, such as avocado and olive oil. It should not contain too much sugar or salt. Skipping meals or eating unhealthy foods can sabotage training goals and optimal performance.

Habit #2: Introduce protein-rich meals into your sports nutrition plan for endurance athletes

Endurance athletes can find it difficult to incorporate enough protein into their diets due to time constraints or lack of energy in their food choices. Protein-rich foods can help endurance cyclists with recovery after exercise as well as provide nutrients needed during long periods with minimal eating (such as long endurance races), especially for ultra-endurance athletes. Protein intake comes from different sources such as meat, eggs, and some vegetables. Find the protein-rich foods that you enjoy eating the most and base your diet around them. It is also important to get your essential amino acids which are not produced by the body and must be obtained through diet. They are crucial for repairing muscle tissue and promoting muscle growth. Some good sources include meat, dairy products, eggs, fish, and legumes.

Adequate protein intake

How much protein should I eat? The amount of protein you need varies. For endurance cyclists, endurance runners or swimmers, the most important amino acid is the branched-chain amino acids (BCAAs) sometimes eaten as supplements before intense physical activity to hasten recovery. Endurance cyclists might consume up to six grams of protein per kilogram of body weight.

When it comes to nutrition for endurance athletes, one of the most important things to keep in mind is increasing the types of training you do. This will help your body become stronger and better able to handle long periods of intense endurance training. There are many different types of training that you can do to improve your endurance.

Habit #3: Incorporate other types of training into your endurance training

Leg Day is the best day

In order to become a better athlete, you need to incorporate other types of training into your endurance training plan. This will help your body become stronger and better able to handle long periods of physical activity. There are many different types of training that you can do to improve your endurance. Some good options include strength training, High-Intensity Interval Training (HIIT) workouts, and endurance-specific workouts. You can also mix up your routine by doing interval training, which involves alternating between high-intensity exercise and low-intensity exercises. Strength training or resistance exercise is a vital component of any endurance athlete’s routine, as it helps build muscle mass and improve overall athletic performance.

Habit #4: Drink water to stay hydrated and maintain electrolyte balance

Determine your daily need per kilogram of body weight

Water is essential for sustaining life, and it’s also crucial for an athlete’s nutrition plan. When exercising, your body loses fluids through sweat and other bodily functions. Failure to replace those fluids will lead to dehydration. Dehydration can lead to decreased performance, or even worse, heatstroke. To prevent this from happening, make sure you drink fluids before, during, and after a workout. Drink a couple of bottles of water each day and follow the nutritional suggestions. For most endurance athletes it is recommended that you take in about 50 ml (1.7 fl. oz.) per kilogram body weight throughout the day. The nutrition plan should include a combination of water and electrolyte beverage or sports drink. The benefit of electrolytes is that they can help maintain their fluid balance during training sessions, particularly when this involves endurance training in hot conditions or prolonged exercise.

Habit #5: Get enough sleep to recover from endurance exercise and gain muscle strength/endurance

Muscle fatigue or just sleepy?

Getting enough sleep is important in many ways. One of the most notable benefits of getting enough sleep is gaining muscle strength and endurance. Sleep also helps your body recover from workouts, reduce cortisol levels, and improve overall endurance performance. It’s recommended to strive for eight hours of sleep each night for optimal athletic performance. There are many athletes who don’t get enough sleep. If you’re one of them, try to add an extra hour on weekdays and on weekends for a total of nine hours each night. This small change can make a huge difference in your performance. An app like Rise can help determine how much sleep you are actually getting. The app will also track your night-time movement and provide a detailed analysis of your sleep quality. Another great product is the Oura ring. It’s a wearable device that tracks your sleep, activity, and recovery. It can help you see how your habits are affecting your sleep and endurance performance.

Bonus Habit: Prepare for your event with proper nutrition habits

Endurance athletes must not wait until the last minute to prepare for an event. In other words, you must set up an endurance nutritional routine before the big day comes. Nourishment begins even before the race with proper hydration (about four days before). Proper endurance event nutrition starts the night before by eating anything that will give you good energy production without feeling too heavy or bloated on race day. It’s best to avoid high-fat foods and eat more carbohydrates/proteins. You should consider eating unprocessed foods, whole grains, fruits, vegetables, nuts, legumes, beans or seeds. Eating lean proteins like eggs or fish is also a good endurance nutrition habit. During endurance events, it’s important that endurance athletes take in electrolytes through sports drinks or chews. Hydration will depend on the length of the endurance event; endurance athletes should drink when they’re thirsty rather than force themselves to drink according to a rigid schedule. However, during long endurance events (3+ hours) you may want to start hydrating before the race begins with beverages containing electrolytes – this could help delay fatigue during your endurance event.

Wrapping it up

In endurance sports, performance is often determined by endurance and strength. Your body composition and body weight play an enormous role in predicting your optimal performance during endurance exercise.

If endurance athletes want to improve endurance performance and strength, they should make sure their nutrition habits are up to par. They should drink fluids before, during, and after a workout; for optimum hydration during endurance training sessions.

In this article, we’ve covered 5 nutrition habits that will help you become the best possible! If these sound like something you want to put into action immediately or if you have any other questions please don’t hesitate to contact us so we can provide further assistance.

Disclaimer, of course

All nutrition advice should be followed through nutritionists to maintain healthy eating habits. With a balanced diet, athletes will have more stamina to train and have an advantage over those who do not eat nutritiously. Endurance athletes must reach their peak nutrition to stay competitive during races.

Looking for Five Underrated Habits For Getting Lean Fast?? Read This

nutrition

How much should I be able to lift?

One of the questions I get is how much should I be able to lift? In other words, is there a strength standard? Actually, there is an acceptable strength standard that we use for the average male and female. So if you are looking to create a goal based on how much you can lift, here is how you would do it.

First, figure out where you currently are (baseline). This is done by testing, just like your FTP test but for strength.

Start by warming up. This should be a very thorough warm-up. 10-15 minutes on some type of cardio machine, bike, treadmill, or rower. Then move to the lift that you are going to test. oh, warmup isn’t done yet. I start out with about 50% of what I think I am going to accomplish and do a set of five. I then go to about 70%, and do another 5, then 85% and do a set of 3 reps. Now I am ready to go.

I pick a weight that I know I can do that is greater than 5 reps but less than 10 reps. I do the lift to form. If I get to 10, I rack it, consider that just another warmup, and add weight. Once I get to the point that I fail on the last rep, say 6, I mark the number down and move to the next lift.

Now take that number and go to https://www.bodybuilding.com/fun/other7.htm and enter it into the 1RM calculator. Now you have the first portion of the equation.

So what lifts should I do to set a benchmark?

As cyclists, the legs and glutes are the primary movers so squat and leg press.

However, we have to have a strong posterior chain, so a deadlift is added.

Lastly, as non-professional athletes we need to ensure symmetry of our bodies, so bench press, dip, pullup, and pushups.

Here is the list:

Squat
Bench Press
Deadlift
Leg Press
Push-up
Dip
Pull up

What’s the male standard?

BWT is Body Weight

Squat – Decent – 1.5 x BWT, good – 2 x BWT, and great 2.5 x BWT

Bench Press – Decent – 1.25 x BWT, good – 1.5 x BWT, and great 2 x BWT

Deadlift – Decent – 1.5 x BWT, good – 2 x BWT, and great – 2.5 x BWT

Leg Press – Decent – 410lbs, good – 720lbs, and great 1000lbs

Push-up – Decent – 30, good – 60, and great 90

Dip – Decent – 20, good – 40, and great 60

Pull up – Decent – 10, good – 20, and great 30

What’s the female standard?

Squat – Decent – 0.75 x BWT, good – 1.25 x BWT, and great 2.0 x BWT

Bench Press – Decent – 0.5 x BWT, good – 0.75 x BWT, and great 1 x BWT

Deadlift – Decent – 1.0 x BWT, good – 1.5 x BWT, and great – 2.0 x BWT

Leg Press – Decent – 180lbs, good – 360lbs, and great 450lbs

Push-up (military style) – Decent – 5, good – 25, and great 50

Dip – Decent – 1, good – 15, and great 30

Pull up – Decent – 1, good – 5, and great 12

What should your aim be on each exercise as a cyclist?

Squat – good to great

Bench Press – decent to good

Deadlift – good

Leg Press – great

Push-up – decent

Dip – decent

Pull up – decent

Write my goal!

So you are a 175lbs cyclist and let’s say that you did your squat and did 7 at 145lbs. In the 1RM calculator, your 1RM would be 175lbs.

So your three-month goal maybe.

Increase my squat 1RM from 175lbs on 6 November 2021 to decent (262lbs) by Feb 6, 2022.

A six-month goal maybe

Increase my squat 1RM from 265lbs on 7 Feb 2022 to good (350lbs) by May 6, 2022

The off-season is where you will get your greatest strength gains. Everyone should have a few lifting goals on their training plans.

Got questions? email [email protected] or tweet your question to @kylecoaching

One-Rep Max Calculator: Target Max Strength Goals

BODYBUILDING.COM

Training and racing while sick?

HRV Data from October — This data includes a period of sickness

I wanted to share a little data. This is my Heart Rate Variability data over the last three months. I use HRV4Training for analysis.

How long does it take to get over being sick?
How long does it take to get back into training after a break?

At the end of September, I got a common cold. I felt bad for a few days and then tried to work my way out of a hole. One of the questions I get often is should I work through being a little sick.

Here is my data. I started getting sick, based on data, 9/23. I started feeling bad on the 25th. It took almost five days for me to turn the corner. From there it was almost a week before I was back to the same level I was at on the 23rd. This is close to two full weeks.

Looking further in the data, I raced on 9/26 and you can see it decreased my ramp rate to getting better. Would I have recovered a little quicker if I had not done the race? The data would definitely suggest this.

How will I change my personal training? I am going to continue to watch my HRV data and when the data shows a declining trend and I am not feeling well, I am going to pull the plug for at least a five day period. But doesn’t not training hurt more than training through the cold? From my ‘turn the corner’ to normal numbers was seven full days. So let’s answer that question.

On October 10th Dana and I started a little trip. We were going to be gone for nine days. The plan was to ‘deload’ but still go for walks, just not structured training. During the nine days, my Chronic Training Load (CTL) decreased due to not training but my HRV continued to rise as my freshness increased. We got back on the 19th, trained for two days, and then found out we were going to have to drive to Colorado. Looking at the data, the combination of not training, losing fitness, and stress caused the HRV to again begin to trend downwardly. We made it back home on November 1st after a full three weeks off the bike. We took a week to do some light training to ensure our ramp rates were not too steep. By the 10th we started our typical training routine and within three days, even though our training load was steadily increasing, I was back in my normal range and it took a total of five days to regain my CTL.

Here is a case in which we deliberately took three weeks off, using five-day low ramp workouts and then three days of typical intensity, I was on the path of gains. One last point, I had my best 2-min effort on the Wattbike, just two days ago.

What are my lessons learned?

1.) Don’t try and work through sickness, take the week, get well, come out better than you went in.

2.) Having to take a one or two or three-week break does not have as long an impact as one might think. Yes, you may lose potential gains during that period, but the mental and physical adaptations that follow may be worth it.

Fitness First – 8 Weeks to building Fitness Training Plan

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Sample Workouts

Fitness First Training Plan

Are you as fit as you need to be to really start training?.
Do you know what is your Chronic Training Load?^® Do you have your base fitness?

Designed for Beginner to Intermediate cyclists who have trained using a power meter before, the primary goal of this training plan is to help you increase your Fitness.

Crafted by USA Cycling-certified coach and competitive Masters racer Chuck Kyle, this plan encapsulates his passion for the sport, his experience from years of training and his success coaching dozens of cyclists.

This plan is an 8-week base plan (8.5 to 9.5 hours per week) that will assist in getting you a solid aerobic foundation so you can begin training for your next event. This plan is a prelude to other plans that help build your FTP, FRC, Pmax, and any other high intensity aerobic and anaerobic systems. If you already have a Chronic Training Load of 50 TSS/day or higher, stop now and move on to a plan that is more focused to the items that you need to build beyond base fitness.

Prior to using this plan,

You should be able to do an hour and a half endurance ride
Using TrainingPeaks

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at kylecoaching.com or email Chuck directly at: [email protected].

Do you want to see your peak performance? We also have training plans

Please note:

This training plan starts any Monday. You can also reuse this training plan for to build future fitness.

Time to take an FTP Test

An internet search for “How to take an FTP test” provides a flurry of results. Google and Alexa cannot evaluate this information for you. Which testing protocol should you use? How often should you execute one? Is an FTP test worth the pain and suffering?

In this blog entry, we will discuss the information you need to know to best execute an FTP test. Before we get to the nitty-gritty details, it is important to understand the history and purpose of this metric. Once we understand FTP in the proper context, I will outline the testing protocol used by KyleCoaching.

The ABCs of FTP:

What is Functional Threshold Power (FTP)? Exercise physiologists study the effects of blood lactate related to exercise intensity. From this research, we can use blood lactate concentration as a means to determine aerobic training levels. An athlete’s cardiovascular fitness (VO2max) sets the upper limit to their rate of aerobic energy production and Lactate Threshold as a percentage of their VO2max they can utilize at any given point in time. Most endurance sports athletes to use an FTP test to set such zones or levels.

According to Hunter Allen and Andy Coggan, FTP is defined as “the highest power that a rider can maintain in a quasi-steady state without fatiguing for approximately one hour. When power exceeds FTP, fatigue will occur much sooner, whereas power just below FTP can be maintained considerably longer (Allen and Coggan 2010)”.

Over the years, Hunter Allen’s 20-minute FTP test yielded the most success. Also, we prefer TrainingPeaks as our platform to deliver training plans, and they have an automatic threshold change notification built in for the athlete. The formula for Allen’s FTP test is straightforward. Take your hardest 20-minute test effort and subtract 5%. The result is your functional threshold value. For example, suppose your 20-minute effort yielded an average power of 200 watts, your FTP would be 190 watts. Hunter Allen explains in his blog that you subtract the 5% from your average since your actual FTP is the highest average power you can maintain for sixty minutes. (Allen, Hunter Allen Power Blog 2013)

From our perspective, the Coggan Protocol is a reasonable estimate of your hour power and is currently what most coaches recommend, and athletes perform. We describe this test in the following section.

There are other options that we feel should be mentioned as alternatives.

Friel Protocol – 30-minute test – all out effort for 30-minutes and use the average of this as your FTP (Friel 2009)

CTS Protocol – 2 x 8-minute test – where you take the higher number of two back-to-back 8-minute efforts then subtract 10% (Carmichael Training Systems LLC. 2009).

Once you calculate your FTP, you enter this number into your TrainingPeaks zone setting to have it auto calculate based on Threshold Power and Andy Coggan (6) method.

Test? I hate tests. What do I need?

You will need a power meter and a head unit to display (a) your power and (b) a timer.
Before you start the test, ZERO your power meter.
Be forewarned that this is a VERY HARD test.
The test can be completed indoors on a trainer or outdoors on the road. We have found that most riders get a higher value outdoors. However, this last winter we have seen several athletes that have been able to replicate the outdoor FTP test using Zwift indoors. The choice is yours.

How often should I test?

Initially, we recommend that an athlete take the test and repeat it two times over the next 8-weeks. These tests have a learning curve and new athletes typically pedal too hard at the beginning and fade dramatically toward the end, if they make it that far. The results from the FTP test determine training zones, which should be set at the beginning of a four-week training block. At the end of the training block, we test again. Typically the FTP test at the end of the second block is the one executed to standard.

The COGGAN PROTOCOL

Start with a good warmup. The warmup below is more descriptive than prescriptive. If it takes you a little longer to warm-up, take all the time you need.

The main set is prescriptive. The first 5-minutes is an all-out effort. Remember your Threshold Power is an aerobic activity. By making an all-out effort, it will minimize how much your anaerobic system will contribute to your FTP test. Easy pedal for 5-minutes. When you are ready for the 20-minute effort, hit the lap button and go at it. Do not start off as if it were a sprint, stay in the saddle and go hard. Settle into a rhythm and hold a power that you believe you can do for twenty minutes. At the end of the test, cool down.

Upload your workout to Training Peaks. If you did not have an FTP calculated in the software and notifications are set on, the software will determine your new FTP and email you a sweet little note. You can also go into the workout and select your peak 20-minutes. Take that average power number and multiply it by 95%. This will give you your FTP. Add this number to your TrainingPeaks setting and calculate Threshold Power, Andy Coggan (6) method and this will set your training zones.

The workout shown below is an actual FTP test.

FTP Test			Initial Test	Follow on Tests
Activity	Time	Description	Perceived Exertion (1-10)	% of FTP
Warm-up	20 min	Easy riding	4	<65
	3 x 1 min (1 Min RBI)	Fast pedaling, 100+ RPM	4	<50
	5 min	Easy Riding	4	<65
Main Set	5 min	All-out	10	Max
	10 min	Easy riding	5	<65
	20	FTP Test	10	Max
Cool down	15 min	Easy riding	5	60

Should I do this every four weeks?

In general, assessing threshold power a few times per year (e.g., near the start of training as a baseline, partway through the pre-competition period to track improvement, and during the season to determine peak fitness achieved) is probably sufficient.

References

Allen, Hunter. Hunter Allen Power Blog. January 9, 2013. http://www.hunterallenpowerblog.com/2013/01/what-is-ftp.html (accessed May 6, 2018).

Allen, Hunter, and Andrew Coggan. Training and Racing with a Power Meter. Boulder: Velopress, 2010.

Carmichael Training Systems LLC. CTS. 2009. https://trainright.com/cts-field-test-instructions-training-intensity-calculations/ (accessed May 6, 2018).

Friel, Joe. Joe Friel’s Blog. November 26, 2009. http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html (accessed May 6, 2018).

FTP training