Training Tips

My Top 10 Training Tips

With nearly forty years of riding experience — including over twenty years of racing and more than a decade coaching athletes one-on-one and through group clinics — I’ve learned what works when it comes to improving endurance, performance, and results. These tips reflect what I’ve found most effective for both new and experienced cyclists. Are they open to debate? Absolutely. I welcome your thoughts and feedback.

1. Make Weight Training a Year-Round Priority

Endurance athletes often worry that strength training will make them slower or heavier. In reality, it builds lean muscle and prevents the imbalances caused by hours in the saddle. A smart strength program develops supporting muscles and improves posture and range of motion. Don’t limit strength work to the off-season — consistency matters more. Aim for two sessions per week, 30–60 minutes each, even during peak cycling months.

Static stretching before a ride or race can actually harm performance and risk injury. Instead, use dynamic movements like squats, lunges, and upper-body rotations to warm up your muscles. I always start strength sessions with light, weight-free exercises to prep the body for more intense work. Yoga and Pilates are also great options for improving flexibility and core strength through dynamic motion.

If you live where winter weather makes outdoor training tough, get comfortable indoors. Indoor trainers can be extremely efficient, offering a controlled environment for specific workouts. Add music, movies, or platforms like Zwift to stay engaged. Personally, I’ve even done indoor centuries — and found them productive and enjoyable. You can achieve consistent, measurable progress through structured indoor sessions.

This might be the most overlooked rule in cycling. Too many riders stay stuck in the middle zone — not pushing hard enough on hard days, and not resting enough on easy ones. Intensity discipline is key. If it’s a recovery ride, truly keep it easy. If it’s an interval day, go all in. Consistency at both ends of the effort spectrum builds real strength and endurance.

Your rest days are just as important as your training days. Pushing through fatigue or chasing Strava segments on “easy” days will eventually slow progress. Take a day off or spin lightly to let your body absorb the benefits of previous efforts. More training isn’t always better — smarter recovery is.

Your workouts should reflect your goals. My specialty is the individual time trial, so I train primarily for solo efforts. If your focus is on long-distance rides or criteriums, your training should mimic those demands. Evaluate your goals, identify the physical and mental requirements, and build a plan that aligns with them.

Group rides are fun, but solo training develops discipline and focus. When you train alone, you can stick to your specific power zones, intervals, and pacing. Not every workout needs company — some of your biggest breakthroughs will come from solo efforts that challenge your self-motivation.

You can’t peak for every race. Choose two or three key events per year to target your absolute best form. Reduce training volume while maintaining intensity in the weeks leading up to those events. Peaking properly means planning your season strategically, not just training harder.

Even small changes in your body or position can impact performance and comfort. A professional bike fit evaluates range of motion, flexibility, and posture to ensure proper alignment. Get checked at least every year or two — especially as your body changes with age and training load. Avoid making adjustments based on group-ride advice; every rider is unique.

It’s easy to get caught up in data — FTP, NP, CTL, TSS — but remember that numbers are tools, not the goal. Your genetic potential sets limits, but how you train within those limits determines success. Like a skilled driver maximizing a modest car, the best athletes get everything out of the engine they have. Focus on consistency, effort, and improving your lactate threshold — that’s where performance gains are made.

Cycling performance isn’t just about miles — it’s about smart, consistent training, recovery, and mindset. These principles have guided my own success and that of the athletes I’ve coached. Apply them to your program and you’ll see real, lasting improvement on the bike.