There are two ways to improve your cycling speed and endurance: upgrading and improving the bicycle itself, and improving your own physical fitness.

If you think of it in terms of a car, you could say it's like the body and the engine.

By making the body lighter or stronger, a car can run faster and more powerfully.

Also, by strengthening the engine, the car's speed and power are enhanced.

The same applies to cycling.

In this analogy, you are the engine.

Two Principles for Physical Training

There are two principles in training:

The "principle of progressive overload" and the "principle of specificity."

These terms often appear in fitness and bodybuilding magazines, but to put it simply, the first, "principle of progressive overload," means that the load needs to be adjusted as you grow.

Immediately after starting training, too heavy a load can actually damage your body, and as training progresses, a light load will not lead to any growth.

The other, "principle of specificity," means that training should be appropriate for your goal.

Do you want to be a hill climber, a sprinter, or an all-rounder?

You need to train accordingly.

Principle of Progressive Overload (Optimal Load at Each Stage)

To use a game (RPG) analogy, it's like trying to fight a boss immediately after starting the game and getting instantly defeated.

Also, it's like hunting slimes after reaching a level where you can defeat a boss; you won't gain experience points or level up.

When explained this way, it seems obvious, but in reality, many people who start cycling training train aimlessly, doing the same exercises indefinitely until they become easy, leading to a state of "maintenance."

When training with push-ups or sit-ups, you push your limits by doing one or two more repetitions even when you think you've reached your "limit" or "can't do any more."

If you decide to do "100 sit-ups every day," you won't be able to grow.

The "progressive" aspect means that your goals constantly need to be updated.

Initially, 10 sit-ups a day is fine.

Then it becomes 12, then 30... this leads to growth.

Principle of Specificity (Training Appropriate for Your Goal)

If you want to improve your climbing, but there are no mountains nearby, continuously practicing on flat roads will result in little progress.

Since training locations are likely limited, just riding your usual route in your usual way will mostly train you for criterium races.

For example, when hill climbing, the bicycle's setup is different, your body posture is different, and the muscles used are also different.

Even if you train for about 5 hours a week, there will be a huge difference after six months or a year between training for your specific goal and not.

Even if mountains aren't feasible for training, aren't there steep hills nearby?

If you look, you'll probably find some.

Since 70% of Japan is mountainous, flat roads are actually scarcer.

Even if you try to find them by driving around urban areas, you often won't.

By cycling as part of your training, you'll understand the gradient of the roads and discover unexpected slopes in unexpected places.

Overcoming hills is a requirement and an unavoidable element for all cyclists on the road.

Know Thyself

When considering training tailored to yourself, it's important to know yourself.

Whether you have slender arms or strong legs, you're bound to have unique characteristics.

It's absolutely impossible for 100 people to have exactly the same body.

Naturally, there should be 100 different training methods.

If you hire a professional trainer, they would devise a training plan suited for you, but in terms of getting to know yourself, it's better to think for yourself.

What do I want to become? → What do I need to train for that?

What are my strengths? → How and where do I train to further develop those strengths?

Think this way and create a logical training plan.

If you remember the "principle of progressive overload" and the "principle of specificity" at that time, your plan should not go astray.

Don't Sacrifice Anything for Training

When I look at the training menus of highly disciplined individuals, sometimes they try to spend all their time on training except for eating, sleeping, and working.

This can lead to sacrificing family time and meal times.

It's unsustainable, and for a fulfilling life, I believe it's important to value family and work as well.

So, instead of a daily plan, try to create a plan for about a week. For example, switch your commute to school or work to cycling and train with a little extra time in the mornings and evenings, or since Wednesday is a fixed-hours day, concentrate your training from Wednesday evening.

Since the amount of free time you have on weekdays and weekends naturally differs, if you decide on something like "1 hour of practice every day!", weekdays will be too tight, and weekends will be too relaxed.

A training plan becomes clearer when you write it down on paper, rather than just vaguely thinking about it in your head.

By checking how much time you spend on what, you might discover unexpected inefficiencies, and clarify what you enjoy and what you are particular about. This allows you to value those aspects while finding time for training without overextending yourself.

These days, smartphone calendar functions are very advanced, so it might be a good idea to start by recording how you spent your time for one week.

Then, for the next week, make some improvements, and after trying them out, attempt further improvements for the following week—this too is "progression."

Summary

When training, aim for a routine that suits you and aligns with your goals.

Pushing yourself too hard from the start is not good for your body, and it's meaningless if it's too tough to continue.

Try to make a plan for achieving your goals that is enjoyable, yet occasionally challenging.

Related article: Where to Start with Bicycle Training