What's the thing that really boosted your skills/fitness?

[Neverfit]

For me 2 things helped the most

 

1 - Doing 2 night rides a week, although not super fast and far, they sure do help!

2 - Investing in a proper bike setup - I had issues with lower back pain etc and after bike fit I feel way more comfy on the bike and body does not tire out so quickly. This made the biggest once off improvement. 

I would recommend to anyone to have a proper bike setup done, its the 2 mm here and 3 mm there that makes a huge difference overall.

 

As for training try doing 2 night rides as mentioned and at least 1 decent ride on the weekends. I am no racing snake and TDF winner but I can see and feel the improvements one small step at a time. Persistence pays off

[Ratty]

Swimming Squads.

 

We do all four strokes and also sometimes focus on just arms or just legs.  Simple things like doing a length backstroke into a length of crawl - to change from one to the other you have to crunch your stomach. 

 

Helped strengthen my back, core, arms etc and improved my fitness a lot.  Couldn't believe the difference doing Berg and Bush in 2015, compared to 2014.  The only thing I had changed was that I had started squads.  Also helped me lose a couple of kg's.  Sadly I've put them all back on as I haven't been able to swim since December thanks to a burst eardrum.

[Dazshell]

1.  Join a club with a strong A Batch

2.  Bike Set-up

3.  Mid-week rides

4.  Core, core, core.....

[blondeonabike]

You dont laugh at them? 

I do.  I'm so guilty.  But lately these okes have decided to do some serious training and they are getting proper fit. I'm eating humble pie big time now.

[90 Inch]

Skill - ride with guys better than you are and learn, when you get to their level find even better guys to ride with

 

Fitness - as above

[bullet77]

When I started cycling, losing 20+kg made the biggest difference. A few years later now and doing HIIT sessions on the IDT has made a proper difference, especially climbing, I now enjoy climbing.

[nonky]

Skill - ride with guys better than you are and learn, when you get to their level find even better guys to ride with

 

Fitness - as above

 

Yip, that's the way that's guaranteed to - 

a) work; and

b) HURT.

[Cargyrl]

Just riding and IDT works, lots and lots of hills, I hates the hills, starting to ride hills better though

[JoshK]

Excuse the ignorance but whats IDT?

[Captain Fastbastard Mayhem]

Excuse the ignorance but whats IDT?

In Door Trainer

[JoshK]

In Door Trainer

Ah, thanks.

[HappyMartin]

Suikerbos at least once a week. Double loop twice a month.

[Patchelicious]

Being less fat!

[Oufy MTB (Roadie)]

I don't do programmes, I hardly ride weekends because of the kids (except the odd race). I don't watch what I eat, I definitely don't sleep right. No hill repeats

 

My technical skills improved overtime, slow learner but the more I road trails the better I get. I'm still getting better, much to learn still.

 

In terms of fitness the following worked for me:

• Strava (great motivation tool, looking for PR's has forced me into the red, otherwise I would have chilled)
• Daily commuting, especially cos the okes I ride with are stronger than me.
• Getting a heart rate monitor and making sure I get into zone 5 more often.

I rode my best CTCT this year without any road training, no long rides. And according to Strava I rode with Meezo the most in 2015, maybe that has something to do with it.

 

I do ride alot of Junk Miles too, but that is lekker too.

 

Commuting is all I got so try to make the most of it

[KingTJ]

EPO... I mean Castle Milk stout... I mean... Dammit!

 

I am a little different. I have no HR monitor, no bike computer, no way of telling me how hard/fast/what zone I ride in.

 

I tried to compile a training program and then stuck to it. 2 intense sessions a week riding, 1 longer session. Running 60-70km a week also really helps with the lungs and the ability to recover while still using your legs.

 

Skills? Feel and anticipation. Stay calm.

 

Please get the basics right though. Being out of your comfort zone is one thing but doing it with the right basic technique is beneficial. I see so many guys cornering berms with their feet at 9 and 3 while pulling their back brakes. So many guys riding off camber stuff leaning with the bike instead of leaning the bike and pushing the outside foot....

 

Single speed? I am dubious... (And I have done freedom challenge, lesotho sky, trans alps etc on a rigid SS) Good for power but it kills your leg speed. If you ride both then I would tend to agree. Spin days and watt days. But just riding a SS is killer for when you put gears on!

 

Lose weight, eat less sugar, drink more beer..... Smile

I cant agree with you more, learn the basics very well and the rest will come....

 

Nb. Even though i am an outside pedal down on corners, there is soem people that will argue that the 9-3 approach can also be used.

[Gen]

I'm not saying Singlespeed, for fear of being lambasted for taking the first opportunity to say Singlespeed, but riding a Singlespeed boosted power lots. Forgoing front suspension also has it's merits.

 

Before that, doing strength routine and core development at the gym assisted in posture on the bike.

My hubby will Def agree with you there.. and he rides it everywhere, going up or going down, made him very very strong on the climbs, just on the flats he looks like a hamster on a spinning wheel.[emoji102]