Training for cycling — Multiple forms of riding can help you improve

Training for cycling

Tips and training plans to help you improve

Our team of world-class experts cover the key elements of improving your cycling through training and conditioning.

The cycling icon and Tour de France winner Sir Bradley Wiggins, explains the benefits of warming up and cooling down properly, plus you'll find programmes and tips for improving sprinting, climbing and endurance.

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The best stretches for cyclists

by Sarah Gavaghan

Spending enough time and effort on resistance stretching can have huge benefits for cyclists - stretch2health.com's Sarah Gavaghan shows you how.
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Altitude training explained

by Anthony Batt

For years, professional riders have used altitude training camps as a key part of their conditioning. And, with the correct guidance, there are also big benefits to be gained for amateur riders.
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Go faster by watching the professionals

by Tom Danielson

Former Tour de France star Tom Danielson shows you how to implement 10 things the pros do in your own rides, and instantly improve!
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Principles of conditioning for cycling

by Dr Auriel Forrester

What do we mean by the principles of conditioning? Eight principles underpin all forms of sports training. Dr Auriel Forrester explains how to get the maximum benefit from your riding and avoid a potential downward spiral of performance.
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Staying motivated in cycling

by Oli Beckingsale

No matter how much you enjoy cycling, sometimes it can get too much and you'll not have the same eager enthusiasm you one had. This is a particular problem if you are training for fitness or for a competition. There are a number of techniques that you can use to maintain, or rekindle, your motivation.
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Effective training for cycling

by Sue Jolly

Time is always short. To make the most of your cycling and maximize your racing results you need to set and follow an effective training plan.
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Warming up and cooling down for cycling

by Bradley Wiggins

Cyclists are notorious for 'just getting on their bikes and riding'. Bradley Wiggins briefly explains the importance of warming up and cooling down.
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Improve your sprinting

by Oli Beckingsale

In cycle sport your fitness is the most important aspect, but the specific ability to sprint can decide whether you win a race, get in the winning break or beat your mates for the last town sign.
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Improve your climbing

by Oli Beckingsale

For training to be effective, it must be progressive and cover all aspects of your chosen cycling discipline eg. mountain bikers and cyclo-cross riders need sprinting ability to get a good start in their races whereas time triallists are more concerned about maintaining a high, constant speed. Road racers need a bit of everything!
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Improve your endurance

by Oli Beckingsale

To improve your endurance and ride comfortably for longer periods, you need to spend longer periods on your bike than you are currently comfortable with. Here's how to achieve it.
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Rest and recovery in cycling

by Sue Jolly

Cycling disciplines vary from short sprint events such as BMX and track racing to long endurance events such 12-hour time trials or stage races like the Tour de France. Rest and recovery are an integral part of a training programme without which you will not achieve the desired physical and mental progressions.
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Stretching for cycling

by Adrian Timmis

Stretching aids recovery, injury prevention and relaxation. It should always be done in a controlled manner and after a warm up or at the end of a training session or race.
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Overtraining in cycling

by Sue Jolly

Overtraining is a common problem in many cycling disciplines. It occurs when the intensity and volume of the rides become excessive and there is insufficient rest and recovery. If spotted in the early stages it can be rectified within 2 weeks; if left undetected, it may take 6 months or even years to recover from the symptoms.
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Cross training for cyclists

by Sarah Coope

Cross training involves training in more than one sport or activity to enhance performance in a particular sport. Its benefits include: Reduced risk of injury, adds variety to training, and improved all-round fitness.
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Goal setting in cycling

by Simon Doughty

Goal setting gives you a target to aim for, a purpose to your training and helps to motivate you. Simon Doughty outlines the principles of achieving successful results.
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Winter training in cycling

by Oli Beckingsale

Whether you are a dedicated racer or a weekend warrior the winter months can lead to a lack of enthusiasm to ride your bike and stay fit. However by using your time wisely, using specialist equipment and varying your training you can stay motivated and use the season productively towards your goals.