Cycling New Year's resolutions and goal setting may sound overrated. Defining what you want to achieve is extremely powerful to support your training. Setting fitness resolutions, and importantly sticking to them, will help you stay motivated and grow as an athlete.
Cycling and fitness goals will help you work harder, be more focused, and overcome setbacks. Creating cycling new year’s resolutions can keep you on track to complete your fitness goals on yourindoor smart bike. If you’re still not convinced that you need to set fitness resolutions for the New Year, we explain the importance of goal setting:
Goals make you accountable - Goals help you move from thought to action. Rather than talking about signing up for thatsportive, it’s better to make the sportive concrete, which means you’ll have to put together atraining plan to ensure you get there.
Goals give you clarity - Creating and manifesting small goals can help you achieve a much larger life vision. For example, a cycling new year’s resolution of yours may be completing a local sportive. This could then contribute to your vision of one day completing an Olympic distance triathlon or trainingfor the Tour de France stages, such as a multi-stage ride in the Alps.
Goals provide focus- With family, work and technology vying for our attention, it’s sometimes challenging to know where to focus your time and resources. Setting goals and cycling resolutions will help you to focus your attention on your priorities.
Goals help you maintain motivation - Cycling new year’s resolutions encourage you to keep going. They enable you to see the bigger picture and give you motivation to take the steps to get there in your cycling goals.
7 Cycling Resolutions to Improve Your Fitness
You can implement fitness resolutions whether you’re looking to build on the base you successfully kept up last year, or you’re starting fresh. Here are some of the New Year’s fitness resolutions you should be making to improve your cycling performance with the help of yourindoor bike trainer.
1. Take on a Training Plan
It’s always good to have a plan. What are you training for? What do you want to improve? Maybe it’s how fast you can climb up hills, orimproving your FTP. When you look back on last season do you feel you could have benefitted from more structure? Or do you just find it hard to stay motivated?
Try one of the Wattbike training plans available on theWattbike Hub! Wattbike training plans will catapult you towards your new year’s cycling goals, whether it’s developing your base ortraining for a sportive. They’re also developed with some of the industry's best coaches.
2. Try A Wattbike Class
Been eyeing up the Wattbike zone in the gym? Swap out your spin bike class for aAtom smart bike workout and get ready to get serious about your fitness. In a Wattbike class you’ll learn all about yourpedalling effectiveness and how to get the most out of your power metrics.
3. Focus on Your Nutrition
Whether you need to make a serious lifestyle change, or just want to swap out the chocolate for some healthy snacking, put nutrition at the top of your cycling new year’s resolution list. Prioritisewhat you need to eat after cycling to aid recovery, and how to fuel your body ahead of your ride.
4. Sign Up for an Event
Sometimes to achieve your new year’s fitness resolutions you need to train with a tangible goal in mind. Signing up for races orcycling sportives could push you to train on those days where you’d rather be sitting in front of the TV. They can even help you expand your social circle within the cycling world. Plus, you’ll feel accomplished as soon as you’ve completed it! At Wattbike, we havesportive training plans to help you structure your training and tick a sportive off your bucket list.
5. Find Balance in Fitness
If you burnt out last year or started to recognisesigns of overtraining, it could benefit you to take a step back and reevaluate your attitude to training. Yes, cycling forms a big part of our lives, but the rest is equally important for both our physical and mental health. Try changing your attitude if you feel like your new year’s fitness resolutions are taking over your life, you’ll feel much better for it!
6. Include Strength & Conditioning Sessions
Another cycling new year’s resolution to incorporate into your fitness goals iscycling strength training and conditioning workouts. Try to make time before your ride to complete a short mobility session to improve your joint flexibility. According to a study published in theJournal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching while moving through a movement, is better than static stretching as part of a warmup. There are alsostretches to do after cycling, which can help to limit injuries and aid recovery.
With the virtual training platforms advancing the world of indoor cycling you can still ride with your buddies to help you power through big indoor sessions.
Using the SMART Method to Make Realistic Resolutions
Planning your fitness new year’s resolutions correctly, and realistically, can help you achieve your goals. You need to ensure the plans you make are viable, and work within your lifestyle.
One popular method of goal-setting is ensuring every goal you set is SMART.
S = Specific
M = Measurable
A = Agreed
R = Realistic
T = Time appropriate
Ultimately, you need to ensure your goals are specific, and that they can be measured perhaps withperformance tests to track your progress. Make certain you have agreed upon the terms with anyone your training may influence or involve, to ensure everyone is aligned.
You need to set your goals in a realistic manner, to make them achievable within your ability and resources available. Finally, you need to consider the time frame available. When you are able to train, and in what length of time do you want to have reached your cycling new year’s resolutions. You’ll be able to use it as an anchor to track back and assess the time you’ll have to prepare.
Example of Using the SMART New Year’s Resolution Method
The example below sets out how to create SMART goals:
Anthony, a keen cyclist who currently rides 25 miles, 2-3 times per week, has set the following goal: “I want to ride 100 miles.”
Let’s check how Anthony’s goal measures up against the SMART scale:
S - Is it specific?
No, it doesn’t mention when, where or how he is planning to ride 100 miles.
M - Is it measurable?
Yes, it states 100 miles which is measurable and proof of whether he achieved the goal or not.
A - Is it agreed?
Anthony has agreed to this goal, but has he gained buy-in from other people related to his goal? This might include his coach, family, spouse or social group. Telling people about your goals will help you stick to them.
R - Is it realistic?
Given that Anthony is already a regular cyclist, this goal seems achievable with hard work. Whether a goal is realistic for you will depend on your starting point and how fit you are.
T - Is it time appropriate?
Anthony has not created a timely goal as he hasn’t stated when he’s likely to ride his 100 miles. Setting a specific timeframe to achieve your goal is key. Use it as an anchor to track back and assess the time you’ll have to prepare.
We’ve found that Anthony’s original goal falls short on a few areas, so let’s recreate it using the SMART method: “I want to ride 100 miles in under 6 hours at the Great Notts Bike Ride on 26th June this coming year.”
Training is tough, there’s no two ways about it. But getting started shouldn’t be – here’s 5 steps to making the most of your indoor riding this winter, and partner your training with the Wattbike Atom.
The best days in the great outdoors are built on the foundations of the best days indoors. New to the Wattbike Hub is a series of workouts designed by elite racer, coach and resident gravel guru Charlotte Backus, showing us how to smooth your time on the rough stuff.