Why you stagNose in training: 5 common causes and their solutions

Cycling is a demanding sport that requires discipline, perseverance and a thoughtful approach to progress. It often happens that, despite your efforts, you feel like you aretagner in your performance. You are no longer gaining speed, endurance or power, and your rides are becoming frustrating. This phenomenon is common and often easy to correct, provided you identify the underlying causes. Here are five main reasons that could explain this stagnation, accompanied by practical advice on how to remedy this.

By Guillaume Judas – Photos: ©depositiphotos.com

1. Lack of regularity in training: the importance of a structured plan

As with all sports, Consistency is the key to progress in cycling. If you ride randomly, without a real training plan, your progress is likely to quickly fade.

The human body needs constant and progressive stimuli to adapt and become more efficient. Without a structured approach, your outings may lack consistency, and you risk stagto ner, or even to regress.

Why does this happen?

• You ride only when you feel like it, without following a specific schedule.
• Your workouts are not adapted to your goals (endurance, power, speed, etc.).
• You are not progressing gradually, which prevents your body from adapting effectively.

How to cure it ?

Establish a weekly training plan, even a simple one, based on your availability and your goals. For example, plan 2 to 3 intensive outings per week (intervals or hills) and 1 to 2 longer outings to work on endurance.

Use tools like cycling apps (Strava, training peaks, etc.) to track your progress and adjust your efforts.
Finally, set clear, measurable goals, such as improving your time on a given course or increasing your average power output on a ride.

2. Lack of variety in training: get out of your comfort zone

If you always repeat the same types of outings – same distance, same intensity, same terrain – your body eventually adapts and stops progressing.. This routine may seem comfortable, but it limits your potential. To continue to evolve, it is essential to introduce variety into your workouts, in order to stimulate different physical qualities.

Why does this happen?

• You always ride on the same flat or hilly courses, without ever changing terrain.
• Your outings always have the same duration or intensity, which does not challenge your abilities enough.
• You avoid intense efforts (sprints, hills, intervals) for fear of fatigue or discomfort.

How to cure it ?

Vary your training by integrating specific sessions:

• Intervals: Alternate short, intense efforts (e.g., 1 minute at 90% of your maximum effort) with recovery periods.
• Hill climbs: work on your power and muscular endurance by climbing regularly.
• Long endurance training: Gradually increase the duration of your rides to improve your ability to ride for long periods without getting exhausted.
• Sprints: Add short, explosive accelerations to develop your explosiveness.
• Explore new routes or terrains to challenge your muscles differently.
• Incorporate group sessions or friendly competitions to push yourself out of your comfort zone.

“Cycling is a sport that rewards patience, discipline and listening to your body.”

3. Poor recovery: rest, a forgotten pillar

Many cyclists make the mistake of thinking that the more they train, the more they improve.. However, insufficient recovery can lead to a stagnation, or even a regression in performance. So, rest is just as important as training, because it is during this phase that your muscles reconbuild and your body adapts to the efforts made.

Why does this happen?

• You do intensive outings without planning any rest or active recovery days.
• You ignore signs of excessive fatigue, such as drowsiness, irritability, or persistent muscle pain.
• Your diet or hydration is not adequate to support your efforts and promote recovery.

How to cure it ?

Include complete rest days or light rides in your program. For example, after an intense ride, plan an active recovery day (short, easy ride) or a day off the bike. Listen to your body: if you feel unusually tired, don't hesitate to reduce the intensity or duration of your workouts.

Also optimize your recovery by eating a diet rich in protein, carbohydrates and healthy fats, and by hydrating properly before, during and after your outings.

Finally, get enough sleep (7 to 9 hours per night), as sleep is essential for muscular and mental regeneration.

4. Physiological adaptation plateau: how to exceed your limits?

After a period of rapid progress, it is normal to reach a plateau where your gains become slower.. This means that your body has adapted to your current level of training, and the efforts you are making are no longer enough to stimulate it. This is a natural phenomenon, but it can be frustrating if you don't know how to respond to it.

Why does this happen?

• You have reached a fitness level that matches your current training load.
• You don't gradually increase the intensity, volume or frequency of your workouts.
• You're neglecting specific aspects of your training, like muscular strength or cardiovascular endurance.

How to cure it ?

Increase your training load gradually, but in a controlled manner. For example: add 5-10% of distance or duration to your outings each week.

Incorporate more intense efforts, such as interval sessions or hill runs, to push your limits.

Work on specific areas, such as your maximum power or aerobic endurance, using a power meter or heart rate monitor to measure your progress.

Avoid increasing the load too much at once, at the risk of injury or overtraining.

Finally, you can consult a coach or sports professional to develop a training plan adapted to your needs and your current level.

5. Lack of motivation: the key role of the mind in progress

Progress in cycling does not depend solely on your physical levelMotivation is also essential to impose the discipline necessary to maintain regularity in the frequency of training and to push yourself mentally during intense efforts.

If you lack enthusiasm or have difficulty committing yourself fully to your training, your performance may suffer.tagdown.

Why does this happen?

• You ride without clear goals, which makes your rides monotonous and unstimulating.
• You are mentally tired due to stress, work or other responsibilities.
• You have lost the pleasure of riding, which can happen after a period of intense or repetitive training.

How to cure it ?

Set motivating and achievable goals, such as participating in a cyclosportive, beating your personal best on a given course, or simply exploring new landscapes.

Vary your outings to rediscover the fun: ride with friends, discover new routes, or take on fun challenges (like climbing a famous pass or riding on gravel paths).

Take breaks if necessary. A short break of a few days or a week can help you regain your motivation and energy.

Finally, work on your mental state by practicing visualization or stress management techniques, especially if you tend to give up during difficult efforts.

Conclusion: constant progress thanks to a global approach

StagGetting stuck in your bike training is a common phenomenon, but it is not inevitable.. By identifying possible causes – lack of consistency, variety, poor recovery, adaptation plateau or lack of motivation – you can adjust your approach and get back on the path to progress.

Cycling is a sport that rewards patience, discipline and listening to your body.. By adopting a balanced strategy and staying motivated, you will not only be able to exceed your limits, but also have even more fun on your bike.

Remember: every cyclist is unique. If you feel like you're not making progress despite your efforts, don't hesitate to consult a coach or professional for personalized advice. And above all, keep riding, because it's by pedaling that we move forward!

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