Bytagread the publication "The key to progressing on a bike: consistency above all"
In the world of cycling, whether it's climbing legendary passes, sprinting for victory, or simply riding for fun, one fundamental principle applies: consistency is the key to progress. Many cyclists, both amateurs and competitors, fall into the trap of trying to compensate for a lack of time or training with a marathon ride on the weekend. Yet all experts agree: three 50 km rides a week are better than just one 150 km ride. Here's why adopting a consistent approach will transform your performance and allow you to make lasting progress on your bike.
By Guillaume Judas – Photos: depositphotos.com
Cycling is an endurance sport that challenges the heart, muscles and even the brain.To progress, you need to repeat your efforts consistently. A single 150 km outing may seem impressive, but it does not allow the body to adapt as effectively as shorter and, above all, more frequent outings.
Physiological adaptation through repetition
When you cycle regularly, your body learns to better manage the effort. Your heart becomes more efficient, pumping more blood with less effort thanks to improved aerobic capacity. Regular workouts, even short ones (30 to 60 minutes), stimulate moretage cardiovascular adaptations rather than prolonged but spaced-out efforts. By riding three times a week, you accustom your cardiorespiratory system to working under stress, which strengthens your basic endurance.
Additionally, your muscles adapt to repeated effortMuscle fibers, especially slow-twitch (type I) fibers, become stronger and more efficient at using oxygen. This gradual adaptation reduces fatigue and improves your ability to maintain a sustained pace over long distances.
Muscle and mental memory
Repetition not only benefits your muscles, it also affects your brain.. Each ride strengthens what is called muscle memory, which is your body's ability to reproduce movements efficiently. On a bike, this translates into better pedaling technique, smoother handling of changes in pace, and optimized coordination. By riding regularly, you program your body to react instinctively, even when tired.
Mentally, consistency also builds your discipline and confidence.Frequent outings, even short ones, give you a sense of progress, which is crucial for maintaining motivation. Conversely, a single, challenging outing can leave you feeling exhausted, demotivated, or even discouraged if it's too hard.
More consistency, less risk of injury
Some cyclists, pressed for time, take an approach all or nothing "I don't have time next week, so I'm going to give it my all this weekend.“This strategy is risky. A long and intense outing, especially if you are not used to it, increases the risk of muscle injuries, tendonitis, or overexertion. Prolonged efforts without prior regularity cause microtraumas to muscles and joints, because the body does not have time to adapt to the load.
However, Regular and moderate outings allow your muscles, tendons and joints to gradually strengthen. This reduces your risk of injury while building a solid foundation for more intense efforts in the future.
The Pitfalls of Irregular Training
Many cyclists fall into the trap of wanting to make up for missed rides.For example, skipping the Tuesday and Thursday outings to add three hours to the Sunday outing may seem logical, but it is inefficient.
A long and intense outing puts a lot of strain on the body, and without regular frequency, you don't have time to recover properly. This can lead to chronic fatigue or overtraining, which slows down progress. But above all, a single outing, even a long one, does not stimulate the body enough to trigger lasting adaptations. You risktagner, because your body does not have the opportunity to integrate the benefits of the effort.
Finally, a marathon run can be daunting, especially if you're feeling tired or the weather conditions aren't ideal. This can cause you to cancel your training altogether, breaking the cycle of consistency.
How to Build Regularity into Your Routine
The good news ? You don't need to spend hours on the bike to progressHere are some practical tips for adopting a regular approach, even with a busy schedule:
1. Favor short but frequent outings
Three 50 km (or even 30-40 km) runs per week are more than enough to progress, especially if they include varied exercises like sprints, hills or intervals. For example, 1h30 on Tuesday at a moderate pace (zone 2) to work on basic endurance, 1h30 on Thursday with intervals (5 x 3 min at high intensity), and 2h on Sunday
at a brisk pace to build resistance.
2. The home trainer, your ally
When time is short or the weather is unpredictable, the home trainer is an ideal solution. A 30- to 45-minute session on a home trainer, with targeted exercises (for example, sprints or hill simulations), can be as effective as a ride on the routePlatforms like Zwift or MyWhoosh make these sessions fun and motivating. The important thing is not to put it off: even a short session is better than nothing.
3. Plan and stay flexible
To maintain regularity, schedule your outings as essential events. If a day is too busy, adjust: a 40-minute high-intensity outing is better than canceling it. The goal is to maintain frequency, not to strive for perfection.
4. Listen to your body
Consistency doesn't mean exhaustion. Include rest days or light rides to allow your body to recover. For example, alternate days of moderate effort with days of active recovery (low-intensity rides).
Building a solid foundation for lasting results
Progressing on a bike is like building a house: you need solid foundations before adding the elements.tagesConsistency acts as the glue that solidifies your aerobic, muscular, and mental foundation. By riding three to four times a week, even for modest distances, you allow your body to gradually adapt, reducing the risk of injury and maximizing your gains.
Conversely, long, irregular outings are like hammer blows without a plan. : they may impress in the moment, but they don't build anything lasting. As cycling coach Joe Friel points out in his book The Cyclist's Training Bible: “Consistency is the secret of champions. It's not the intensity of a single session that makes the difference, but the intelligent repetition of efforts."
Regularity, your best asset
Whether you are an amateur cyclist or a seasoned competitor, consistency is the driving force behind your progress.Forget about trying to make up for missed runs with a marathon. Instead, focus on frequent workouts, even short ones, to consistently challenge your body and mind. With a rainy-day trainer and a schedule that fits into your daily routine, you'll build a solid foundation that will take you further, faster, and with more fun. So, Get on your bike, pedal steadily, and watch your performance take off.
