Find a Recovery Strategy That Works for You
Recovery after hard workouts is just as important as the training itself. The body breaks down muscle fiber during exercise, and in order to get stronger, our muscles need to be refueled so they can be built back up. Rest, protein drinks, replenishing electrolytes, hydration, eating and stretching are important parts of the recovery process. If you are particularly sore or fatigued after a workout, try another ride at a slower pace the next day or incorporate massage therapy to get rid of lactic acid. The key is to have a process that works for you.Eat Well
In cycling, your body is the engine. That means the food we put in our bodies is our fuel. An easy way to have better fitness, which equates to a stronger, faster rider, is to eat what our bodies need most, not what it wants. Typically athletes can afford to eat food that they probably shouldn't because of all the calories being burned. But there are good and bad calories. Eat balanced meals and watch your portions from fatty foods and sweets. Keep track of how many calories you're burning while exercising and try to replenish the nutrients your body has lost.
More: What Pro Cyclists Eat for Success
Work on Your Position
Build your core so that you can maintain an aerodynamic position for longer periods of time. The lower your position is on the bike, the less you'll be exposed to the wind and the faster you'll be. The key is to have a strong core so that you are able to push the pedals while keeping your back flat and your hands in the drops. If your back hurts while in an aero position, the problem may be that your core is not strong enough to maintain an aggressive position for the duration of your ride.Use Variety in Your Workouts
Many cyclists make the mistake of doing the same workout over and over. Going out and riding will provide improvement up to a point. In order to get beyond a basic level of fitness, you will need to have a plan that sets a goal for each training session. Interval training is a good way to add variety to workouts.