The same old training all the time brings with it more limited results, and a lack of motivation because you will be doing the same old thing all the time.
If you’re out cycling today, then you may be just in the mood to get out there and coast it, no problem at all with that.
If you’re out to do something different and add something quickly to your fitness, i would look to challenge yourself a little more.
Easy ways to do this on a cycle path for instance, would be to pick off targets along the way. Paula Radcliffe for instance would aim to chase down targets or runners in front of her. If you see someone in front of you cycling, then try to chase them down and eventually pass them, then you can coast for a while.
When you get your breath and legs back, you can chase down the next one and so on. 20 minutes of this type of workouts will get you breathing very hard indeed!!
You can mix it up on the hills too, there must be some path or some succession of roads that you never thought you’d be able to cycle up? Well, let’s go and try it!!
I would start like this. Take your time more than normal on the flat, and do your best to get up the very steep hills, work up gradually of course and don’t take on the worst hill to start with!
The key to climbing hills on the bike is to stick to a pace that you can keep with. No point going off like mad and then blowing up 15 yards later, remember you’re not in the Tour De France and its not a race up the mountains.
You will get confidence from making gradual progress and the first time you take on a tough hill, that will be the worst feeling you’ll ever get because IT IS your first time. Every time you take that hill on after that, IT WILL FEEL BETTER AND EASIER. It’s all a question of practice and not quitting after the first time you do it because you didn’t achieve that much.
I’ve trained lots of people take on the most mammoth of hills, and they have lived to tell the tale! They developed great self belief from their accomplishments and they are proud to say that their cycling is now first-class and now literally no hill scares them, in fact some people go searching for them now!!!
Have a great day and an even better bike ride!