You’ve invested in the perfect bike. Own the newest equipment. Cycle four or five days a week. So, does this make you an athlete?
Endurance sports like road cycling require time management and physical commitment — two of your greatest talents. You can put in the time and cover miles with the best of them. But are you setting goals to improve? Do you know how your body works, or what it takes for it to work to its maximum? Do you know how to improve your endurance, beyond just cranking the pedals for more miles?
Hobbyists seek enjoyment. Athletes strive to improve and use all the information and tools necessary to excel and win.
Do you know your VO2 max numbers? Athletes do. Are you eating the right foods? Athletes are. Every day. Do you keep logs of your workouts and progress? Athletes know their numbers by heart — oftentimes are going over them during a ride — and are constantly challenging themselves to improve them to reach goals.
This isn’t an article to make you feel inadequate. It’s a kickstarter for those who continually ask themselves: “Why am I not doing better? Why does that guy keep passing me?” If you’re asking those questions, you’re an athlete at heart. So why not take it to the next level? Why not live and train like one? Here are some quick tips to get you started:
Nutrition: More than just carrying the right fuel while you ride, begin eating like an athlete every day.
No more junk food. Find enjoyment and sustenance from nature’s bounty and not a box or bag. Stay away from:
Breads, pastas and cereal. Replace these with rice, potatoes, quinoa, buckwheat and starchy veggies.
Replace milk with unsweetened almond, coconut or cashew milk.
Fruit juice. Replace with water.
Training: Start challenging yourself with goals. Don’t just ride; train.
Find the right app. There are many to choose that will allow you to set goals, ride with others (add competitive challenges), track your progress.
Keep logs of your workouts and diet; study, learn and improve.
Compare with others for inspiration.
Join a club.
Hire a coach.
Supplements: Incorporate proven, safe supplements into your daily diet and workouts to help:
Education: Take time to learn about the science of how your body works. Investigate the effects of training, nutrition and supplements.
Talk to your doctor.
Search the web.
Interact with other athletes.
Obviously, this is the tip of a bigger information iceberg. These are just some entry-level tips and info to — at the very least — get you to ask yourself: “Am I an athlete? Do I want to be one?” And don’t forget, it’s not all work and no play. Athletes love their sport, but they also love to win. And that takes dedication, work, smarts and science.
Take the next step in your training regimen:
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High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
