1. Maintain a “Balanced” training program. This includes symmetry in your training from antagonist muscle groups and from side to side of your body.
2. Warm-up. Risk of injury is increased without a proper warm-up including calisthenics, stretching, and low-intensity simulations of movements specific to the activity you intend to perform.
3. Stretch. Injury risk is reduced, performance is enhanced, muscle soreness is decreased, circulation is increased.
4. Proper Hydration. Thirst is a bad indicator of being properly hydrated. If you are thirsty, you are already past the point of needing hydration.
5. Proper Nutrition. This includes pre-meal, fuel during, and post activity refueling.
6. Join a Group. A training group can do wonders for motivation and accountability. Exercise is also just a great way to spend quality time with friends.
7. Cross Train. Includes activities that “complement” the demands of cycling including resistance training, yoga, pilates, etc.
8. Proper Progression. Make sure to slowing increase the volume of your training program- intensity level, speed, distance, etc.
9. Cool Down. Includes stretching, low intensity activity, refueling of the body via food and water
10. Ride. This may seem like a given, but performing the activity which you are aiming to get better at requires you be consistently active with it.

While the primary focus of increased performance in cycling (mountain or road) is endurance, resistance training should be viewed as a vital component to improvement.  Why is is so important to incorporate resistance training into your cycling regimen?

1) A strong core is important to have to increase the efficiency of your pedal stroke.  Strength in this area allows the rigidity for the legs to maximize their force.

2) Muscular strength specific to cycling will improve your short bursts while riding such as steep hills.  Proper strength training may make the difference between walking and riding up.

3) Upper body strength may also increase the ability to handle falls

4) May also prevent fatigue during your rides

Some basic things to consider while developing a cycling-specific training program are to:

1) Train the body evenly and symmetrically- train both sides independently and evenly and make sure to include upper, lower, and core movements and all of the support musculature

2) Focus on training each major muscle group at least twice per week, preferably not on adjacent days

3) As is pertains to cycling, be sure to include core, quad, hamstring, and glute development.

As in golf, there has been a stigma going around about the addition of resistance training to endurance sports.  These types of athletes were concerned about gaining bulk that would interfere with the performance of their sport.  Research has shown that this is completely false.  Sport-specific training programs are designed to enhance the performance of the sport, strengthen the sport-specific musculature, prevent injuries, and maintain the flexibility desired for the sport.