Road Cycling: How to Train Like a Pro

Road Cycling- How to Train Like a ProTrain­ing like a pro isn’t just get­ting on your bike and rid­ing a lot; it’s a lifestyle. Every­thing you do is planned around your train­ing sched­ule and if you’re ready to get seri­ous about “tear­ing off some legs,” it’s time to start training.
 
First and fore­most pick out the race in which you want to com­pete. Train­ing for that race should start about three months in advance. All races are dif­fer­ent, so be famil­iar with the dis­tance (even seem­ing­ly short ones can destroy you), and the type of race it is (time tri­al, cri­teri­um, hill climb, etc.). Then cre­ate a train­ing sched­ule based on the dis­tance, and style of the race you choose. You must com­mit to train there and then or else you’ll regret the day you were born, climb­ing up that first hill on race day. 
 
Eat Well-Bal­anced Meals 
Include lots of whole grains, fruits, and veg­eta­bles. On the train­ing rides, use a sports drink with elec­trolytes and com­plex car­bo­hy­drates to keep your ener­gy lev­els up. What you eat dur­ing train­ing months is just as impor­tant as the rides you’re going on. 
 
Hit the Gym
Work­ing out cer­tain mus­cle groups can great­ly increase your effi­cien­cy as well as low­er mus­cle fatigue while on the bike. Doing leg press­es increas­es pow­er and adds sta­mi­na. Work­ing out your core mus­cles will reduce sway, mak­ing sure all your pow­er is being pumped into the ped­als instead of swing­ing the bike side­ways like a pen­du­lum. Last­ly, work­ing out your tri­ceps will increase the amount of time you can com­fort­ably be on the drop bars when you’re try­ing to remain as aero­dy­nam­ic as pos­si­ble (you need every advan­tage you can get!). 
 
Spend Time on Your Technique
There are many areas of tech­nique that will make you more effi­cient dur­ing race day. Ride on rollers with min­i­mal resis­tance to prac­tice rid­ing in a straight line. The straighter you ride, the less dis­tance you trav­el to the fin­ish line. Try get­ting on a bike train­er and  rid­ing with only one leg. Doing this will ensure that your feet are stay­ing straight, not let­ting your heel dip down below the pad of your foot. Make sure to be ped­al­ing in cir­cles, not squares. Almost noth­ing on a the bike is square, so your ped­al pow­er strokes should­n’t be either. 
 
If you com­mit to your diet, gym work­outs, and train­ing your tech­nique, you will be doing what it takes to train like a pro. So make a plan/lifestyle, stick to it, and ride!