Get ready for the cycling season!

Gone are the days of idleness, overeating, late aperitifs and beachside cocktails. You've made the most of the summer, and so much the better! Now it's time to get back into the swing of things. For many cycling enthusiasts, September marks the start of the new sporting season, the return to the road, to competitions, and to new adventures on two wheels. Whether you're aiming for the podium, taking on new challenges or simply enjoying every ride, solid preparation will help you achieve your goals.

Assess your current physical condition

The key to success lies in knowing your strengths and weaknesses in order to draw up a fitness and training plan... There's no better way to set suitable, realistic goals than to adjust your training programmes accordingly. Measuring endurance, power and speed is good. Taking stock of your muscles and joints is even better. Toned muscles and rebalanced muscular chains mean better posture on the bike, more precise and controlled movements, and therefore greater efficiency. Strengthening the abdominal muscles, particularly the transversus abdominis, optimizes the transmission of forces between the lower and upper body. Cycling is a sport that demands optimum general fitness.

Take a stress test!

Of course, the primary interest of a stress test is purely medical. By recording the heart's electrical activity during increasing exertion, it can detect any coronary anomalies. It is generally recommended for men over 35 and women over 45. At these ages, cardiovascular risk factors (age, sedentary lifestyle, smoking, diabetes, excess weight, blood pressure, etc.) do not add up, but rather potentiate each other. The second reason for carrying out one can also be purely sporting. Analysis of indicators such as heart rate, oxygen consumption (VO2max), maximum aerobic speed (VMA), or maximum aerobic power (PMA ...), enables you to know exactly what you can do, and to determine your different respiratory thresholds. As you know, improving your aerobic qualities requires you to get out of your comfort zone. That's why "split" sessions - alternating fast periods close to your VMA with recovery phases when you're at ease breathing - are so effective.

Set specific goals

A successful return to cycling lies in setting specific goals. Whether you want to finish a particular race, improve your time on a specific segment, or simply maintain optimum fitness, set clear, measurable and realistic goals. Short-term goals keep you motivated.

Create a structured training program

Once you've defined your goals, design an intelligent training schedule. Be sure to include a variety of specific session types: long rides for endurance, hill work to improve your power, and sprint sessions to increase your maximum speed. Group training can also help develop these skills. Alternate intense outings with recovery days to avoid overwork. Adopt cross-training, adding running, swimming, crossfit, weight training, pilates, yoga, stretching to your schedule... Doing the same activity over and over again can become counter-productive. The body gets used to the effort, stops developing and stagnates. Hence the importance of varying the pleasures. Mixing different sporting disciplines allows you to work muscles and skills you're not used to using. There's nothing like it for perfecting your strengths and strengthening your weaknesses, developing a better general physical condition, warding off the risk of injury and also breaking the monotony and weariness. Remain reasonable in the goals you set yourself. Progression and regularity are the watchwords of good training.

Don't underestimate mental preparation

Mental preparation is just as important as physical preparation. Learn how to manage the stress of competition, stay focused and maintain a positive attitude. Sophrology, meditation, visualization and consulting a sports psychologist can be invaluable tools.

Look after your lifestyle

An appropriate diet is essential to support your training and competition efforts. It should be neither too restricted nor too rich. You can be the best in the world, but if you don't eat well, you won't perform. In nutrition, we're talking about food as well as hydration. We need a combination of both. Sleep is as essential as hydration and nutrition. It has effects on metabolic recovery, immunity, endocrine function and learning, but also on physical qualities. Don't neglect your recovery. Give yourself enough rest (nap, sleep, days off) to allow your body to regenerate. Always listen to your body. If you feel excessive fatigue or persistent pain, don't push too hard. Take time to recover and consult a health professional if necessary.

Plan your races and events

If you're planning to take part in competitions or events, plan ahead. Register, book accommodation if necessary, and familiarize yourself with the courses. Have a clear race plan in mind.

Don't forget your equipment

Make sure your bike is in excellent working order. Check brakes, derailleurs, tires and lubricate the chain. Make any necessary adjustments to your position on the bike to maximize your comfort and efficiency. Treat yourself to a postural study. Each cyclist has his or her own set of adjustments to suit his or her morphology, riding style, mobility, flexibility, constraints and experience. It's the bike that adapts to you, not the other way around, otherwise you risk pain and injury. Always remember that every bike ride is an adventure in itself. Enjoy the ride!