To get the most out of your training there is more to do than simply just turning up to ride. Simple planning before your cycling training can ensure that you gain the optimum benefit from each session. Having a specific strategy that will address what you are aiming to get out of a day on the bike will go along way to your achieving success.

Discipline is the one thing all serious athletes require in order to reach their goals. It is the common element that can be found resident within all those that we look up to in the sporting arena and aspire to be like. For me the simple action of getting out of that warm bed early in the morning is the hardest step of all! Discipline demands that you make decisions ahead of time. There will be no saying no if it is too cold or too hot. There will be no question as you lay your head on the pillow of whether you will be rising the next day with the sun or not. Discipline is often the difference between the great and the good.

Even serious cyclists are human and that is why they need extra motivation to keep on keeping on. The best way to stay motivated, in my opinion, is to train in a group. The best groups are between four and six cyclists. Don't let the group become too large as in a big group you will not be as conspicuous if you're absent one day. You must be conspicuous so that you can be chased up. It's all about accountability through a sense of belonging and responsibility to the group. Guilt is not necessarily a bad thing and if you're feeling guilty about letting the rest of your group down, you are more likely to stay regularly involved. This in turn will lead to greater levels of fitness, strength and endurance in you, which is a huge part of your aim in training.

Being part of a small cycling training group offers huge advantages. A bit of healthy competition is helpful in pushing us out of our comfort zones to achieve our personal best. Variety is the spice of life and small groups bring various opinions and experiences which will keep life interesting. Benefit from other's ideas about routes, strategies and techniques. Why not set a time limit to reach a certain destination and pit yourself against the others? This competition can be conducted in a friendly manner which still respects each other and ensures any criticism or advice is both gentle and constructive.

Ideally, everyone you train with should be of the same cycling standard. However, in reality, your group will comprise various abilities and fitness levels. Never fear. There are ways around this and you should think these things through thoroughly before you leave for a ride. Train in a time trial formation and have the youngest (or fittest) cyclists at lead wheel with the oldest (or weakest) at the back where they can stay in long stints. If those at the front feel held back, they can always go hard and reach a summit first, then turn around and head back to the rest of the group only to climb the hill all over again. This means that everyone is stretched and challenged, regardless of fitness level or experience.

Assess the group's weaknesses and strengths. Some are sprinters, some climbers and some real all rounders. The group factor can really come into play to help each other overcome individual areas of cycling weakness. Help those that hate the hills, and steadily speed up the non sprinters. Changing your route will assist this. Also having a short loop circuit when hill training can be fun so the better riders can surge ahead and catch the group. In essence you are still training together. Finishing off the session with a group handicapped sprint can be great enjoyment and leave you feeling like you have really pushed yourself.

Fun is really important when training in a group situation. Strengthen relationships within your group by conducting other events with whole families. Partners and children can be brought along to some cycle tracks for a day to remember. Dine out together and discuss training strategies informally. The closer your group becomes, the more accountability you will all feel. It is commonly accepted that athletic performance (like all achievement in life) is enhanced by healthy relationships and strong bonds with others in the team. Isn't it interesting that some of the best personal times are achieved by runners, swimmers and cyclists in relays or team events! Even if you are an individual competitor, your performance will no doubt be enhanced by the proximity and encouragement of your training buddies.

Equip yourself with the necessary nutrients and hydration to achieve optimum results in your training. Every individual is different when it comes to food and drink required during training sessions, but there are some things every cyclist should use without fail. Firstly, you need to replace vital ingredients such as electrolytes which have been sucked out of your body with physical exertion, by consuming an amino sports fuel drink. This should be taken before and during training or competitive events. Secondly, you should conclude your training session with a protein shake, around twenty minutes after you finish cycling. This will greatly assist muscle recovery, repair and growth, and in my experience you wont be nearly as sore! Being diligent with your nutrients will result in getting the most out of your training and saving time, something we all need.

Keep safety as a priority. Before a single pedal has turned, quickly discuss the safety issues of the route - transition points, equipment, high traffic areas, weather conditions and clear signals that all the group can understand and react to. Be aware of when others and yourself are becoming fatigued. Let each other know. Accidents invariably occur when riders' reactions and senses are marred due to physical stress and exhaustion. That's why it's good to finish with a predetermined safe stretch home.

Being a serious cyclist is whole lot of fun and it's also terribly hard. It was never meant to be worked out on your own. Train in a group and enjoy all the benefits that brings. Listen to as much advice as you can find and implement the tips which make the most sense to you. With consistency and determination, you will be on your way to achieving all that you dreamed you could!

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Colin Johnson has been a sought after condition expert and elite sports coach in many fields. He strongly recommends whey protein shakes for muscle recovery and growth and Amino Sports Fuel for lasting energy. This and other unique content cycle training articles are available with free reprint rights.