Cycling specificity

The stresses that are applied to the body in training must be the same as those experienced in your chosen sport. In other words, if you're planning to really get into cycling and only have a limited amount of time to train, then you must spend the time on cycling and not on other sports like running.

If you're planning to use cycling as part of a general fitness program, this principle is nothing for you to worry about. If you are going to focus on cycling only, then it's something you should be very aware of.

Cycle training individualisation

This is a crucial principle; the fundamental fact that everyone is different! Everyone responds to bike training in a different way. If you are cycling with a friend and doing exactly the same amount of cycling training, don’t be concerned if one of you gets fitter quicker than the other; this is what individualisation is all about.

It might be that one of you is having some pressure at work or difficulties at home, but wherever it is, it's surprising what can affect your cycling training. Some days your training can go really well and the next day, even though it was exactly the same ride, it can be a nightmare. This is individualisation.

Road bike riding progression

This is all about the need to gradually increase the workload that you put your body through during cycling sessions. It is essential to combine bike training and rest, whilst at the same time increasing the stress that the body is put through. This so-called 'stress' is a combination of the frequency, duration and intensity of the cycling workout.

Road biking progression is all about small increments. It is not a case of doing a 20 mile bike ride one day and a 50 mile ride a couple of days later. You should only progress by around 5 to 10 per cent at a time. The safest approach is to increase your weekly cycle mileage by no more than 5 per cent.

Cycling overload

Overtraining is a very common problem and comes about when you don't get enough rest during your cycling training program. This should not be confused with overload, which is the planned exposure to an increased workload and the right amount of rest between each bike ride. Without the correct amount of rest you get overtraining. With the correct amount of increased cycle training and the right rest, you get overload. Overload is essential if your cycling is to improve. You do not want to get the reverse effect of overtraining.