Improving your cycling performances : professional tips
  1. Ride like a pro
  2. Train

Improving your cycling, professional tips

January is coming to an end, and it is more than time to take our new cycling resolutions in hand. Geoffroy Lequatre, founder of G4 and former professional cyclist, gives you the keys to improve your performance on the bike.

1° Targeted training: target your areas of weakness and work on the skills that will help you become a faster and more efficient cyclist.

“When you’re a pro, there’s always the daily training that allows you to have a background and to take the body as we say and to keep your physical level in the pros. For that, winter training is very important, because it allows you to create a solid physique for the following season. Winter studious! July Happy! But that’s in the pros! Now, when you’re a passionate and amateur cyclist like me! The important thing is to find time and to make this time into qualitative sessions by setting precise objectives. (…)

Start by setting yourself a dated objective, a race, a cyclo, a training course, etc.

  • Grand Fondo (between five and eight hours)
  • Training course
  • G4 Travel
  • Ultra (more than fifteen hours)
  • FFC race (two to four hours)
  • UFOLEP race (one hour and a half)
  • …

Determine what your abilities are and what areas you need to improve. Then think about how to manage your training time, how many hours per week you can spare (…)

We are at the beginning of February, it’s time to get back on track during the weekend or even in the evening when you get home from work, with the new connected tools and Home Trainer. (…)

For passionate neophytes or seasoned amateurs with limited time, the ideal, in my opinion, would be to be able to do between 5 and 7 hours of sport per week until mid-March.”

Tips for training and improving your performance

2° Group training: it helps you maintain a steady pace and pushes you to improve.

“Focus on bike rides with friends or club rides! Maybe it’s time to join our ACC club and Strava community to participate in our various rides, it would be my pleasure!”

3° Improve your fitness: “Why not add an hour jog per week and some strength training. My advice for muscle strengthening is to do a little every day at wind-up, work on the abs and lumbar, a few push-ups and do the chair in the shower! Laughs Five minutes in the shower, beware of falls! (…)

Once you’ve practiced your workout routine until mid-March, fine tune your workout until mid-May. The days will be longer with the time change and the days will be better. Increase your training hours to around 10 hours per week. Three two-hour outings per week, a nice Sunday outing in the passes or doing the signs with your training buddies! Among the three outings done, one more rhythmic to progress more!

cycling training schedule to improve your cycling performance
Example of a training schedule to be done until mid-March

I think that with these training notions, you will have a good base to attack the specific intensive or resistance from mid-May. One thing is for sure, if you want to progress and come ride with us, we organize G4 rides and bike trips. This is an opportunity to give live advice to everyone, to share my experience on training methods and vision, on nutrition and on the pro world I lived with my beliefs and ambitions of personal development.

I wish you a good training between now and May! I’ll give you a little briefing for the summer, to be in full possession of your capacities and ride with pleasure! And in G4, because yes, new collections are coming very soon!”

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