Tyler Hamilton’s 6 Tips for Cycling Enthusiasts

Is the passion and energy that initially spurred your interest in cycling still there?

Whether you're a beginner on the bike or you've been riding for years, it's important to sporadically check in with yourself. An ongoing assessment of your mental and physical state is critical to your overall progress on the bike, and corresponding adjustments will ensure you're a healthy rider.

EFFICIENCY

Cycling is all about efficiency.

Through the years, I've seen the majority of new riders aimlessly pedaling along in a difficult gear, muscling their way down the road. This type of riding is human nature, as it feels like you're pushing a bigger gear and therefore working harder.

In actuality, efficiency is key, and this type of riding (mashing the gears) is not ideal.

In general, a higher cadence (90-100rpm) is most efficient and has been physiologically proven. Overall, the goal is to "spin" efficiently, so think of cadence in terms of power output.

For example: If a rider pedals at 75rpm and is producing 200 Watts of power, then shifts into an easier gear--allowing the rider to pedal at 100rpm with the same 200-Watt workload--that rider is physiologically more efficient at 100rpm.

Why?

At the higher cadence, the work has been transferred from the muscular-skeletal system to the cardiovascular system--and the cardio system is much more efficient.

When pedaling at a higher cadence, the muscles actually produce less lactic acid than at the lower cadence with the same power output. By simply executing the custom cadence based workouts, riders can become very efficient. With practice and increased efficiency, a rider will feel like they are riding "easy."

I've found there is always a "light bulb moment" when riders realize they just completed their favorite loop in record time while "spinning easy".

LISTEN TO YOUR BODY

The best piece of advice I ever received was from my high school teacher, Phil Peck, in the late 80s.

Heart rate monitors were starting to become popular and he thought too many endurance athletes at school were letting their heart rate tell them exactly how they were feeling. While I'm a big fan of heart rate, cadence and power monitors, I think it's important to ride once in a while without them--just you and the bike.

Sometimes we forget what it's like to just go out on a bike ride and listen to your body without any of those distractions. While doing that, enjoy the simple things, like the wind blowing through your hair and the smell of nature.

RECOVERY IS CRUCIAL

The topic of recovery absolutely relates to listening to your body.

At Tyler Hamilton Training, we're always most impressed by the individual who reports the need for an extra day off, rather than the rider that hasn't learned to listen to what their body is telling them.

The hard work our clients put forth in training only creates the potential for increased fitness and performance. It's only through proper rest and recovery that true gains are realized.

THT works closely with clients on how and when to rest, and when to employ proven recovery techniques such as epsom salt baths, massage and active recovery. Recovery is just as important as the effort you're putting forth on the bike.

SEEK OUT ADVICE

There's always something to be learned from other cyclists.

Ride with those faster and stronger than yourself. Join a club or local riding group and set goals for the season—be it to complete a century or to finish that first race.

Find a mentor or hire a coach. Most everyone pushes a little harder when they have someone to be accountable to, but a coach can also point out things you may not notice in your training that can help boost you to the next level.

BALANCE

Being able to balance your life between family, work and riding is important.

I've learned from my own experiences that when these things become unbalanced, life can become stressful and unpleasant. Keep everything in perspective and make sure you listen to your heart.

Most of my clientele lead a very busy home and work life. THT, and coaches in general, help take out the training guesswork and make the most of our clients' valuable time.

Whether you're mapping out your own training or working with a coach, make sure it's both fun and effective, and based on the principle of "less is more."

HAVE FUN

This is what it's all about. You have to enjoy what you're doing.

Sit back and understand how lucky you are to be in that moment. If that's not happening, slow it down, reassess what you are doing and figure out what does make you happy and fulfilled.

If it's not cycling at that moment, try something else, such as hiking, yoga or paddle boarding.

Maybe cycling is your love and you just need to try something else within the sport. If you're a road cyclist, try mountain biking, cyclocross or fixed gear riding. If none of those do it for you, ride your cruiser bike around for a while or consider commuting to work.

Whatever it is, make sure you're truly enjoying it.

Don't let training become your identity. It's good to be competitive and committed, but don't dwell on your workout, whether it's good or bad. Keep moving forward and let your riding and training enhance your life, rather than define it.

Tyler Hamilton is an eight-time Tour de France competitor and was once one of the world's top-ranked cyclists. In 2012, Tyler released his memoir, The Secret Race: Inside the Hidden World of the Tour de France: Doping, Cover-ups, and Winning at All Costs, a New York Times bestseller and recipient of the prestigious William Hill Sports Book of the Year Award. Tyler raced professionally from 1995 to 2008 and now runs his own training business, Tyler Hamilton Training LLC, for cyclists of all levels.