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Train hard, train smart, recover well and, above all, enjoy your cycling.

HAVING READ THIS BOOK you now have all the tools and knowledge you need to plan and implement a highly effective cycling training plan. Although sports science and its application to performance at the highest level is constantly evolving, the foundations of effective training remain largely unchanged. By ticking these big boxes to the best of your ability, and within the constraints of your life, you’ll be harvesting the low-hanging fruit that will undoubtedly have the biggest positive impact on your cycling.

Once you’ve planned and committed to a training programme, it’s essential that you stick to it, follow it consistently, and don’t be distracted by or try to incorporate other methodologies or approaches. As cyclists we’re constantly bombarded by magazines exposing the latest must-do sessions, wonder supplements or clubmates telling us how they’ve revolutionized their training. It’s tempting to leap from one training bandwagon to the next or to try and do everything but that will only result in inconsistent and ineffective training. Stick to your plan, have confidence in what you’re doing and ensure that you’re getting all of the basics right.

One of the best bits of advice I ever got was from an old clubmate of mine who had been a very successful time trialist and, now into his seventies, was still regularly posting decent times at the club 10-mile events. Knowing that his training time was precious and limited, whenever he got on his bike he’d ask himself what was the goal of the ride, what did it entail and where did it fit in his training plan. Occasionally it would just be going out for a ride simply for enjoyment or to catch up and have a chat with his mates, but he’d be upfront with himself about these rides and make sure they were easy enough not to just build fatigue. Mostly it’d be structured intervals or strict super-easy recovery but there would always be purpose and it would always fit into his plan and complement his other sessions. Apply this mindset to your own riding, always ask yourself why you’re doing a ride and what you’re wanting to get out of it, and you won’t go far wrong.

Above all, though, enjoy your cycling, no matter what your level, and remember, even on those cold and wet winter rides or during gruelling turbo sessions, you’re choosing to do it. Take satisfaction in every session you complete, set yourself challenging goals and take pleasure, even if it’s under a warm shower afterwards, in every pedal stroke.

Hopefully see you out on the road sometime,

Nikalas Cook

‘To me, it doesn’t matter whether it’s raining or the sun is shining or whatever: as long as I’m riding a bike I know I’m the luckiest guy in the world.’
MARK CAVENDISH