Everyone gets stuck from time to time. Suddenly, what was previously bringing tangible gains to your form is no longer doing the trick.

This isn’t necessarily a sign that you’re failing. It’s more of a sign it’s time to tinker.

It’s a sign your body has adapted. Progress slows because what once challenged you no longer does. The key is not to panic or double down on your current training plan, but to reassess, and to train smarter. Bodybuilders know all about this, and that’s why every few weeks, or even within a single week, they will change up their routines to challenge the body to adapt.

It’s the same with cycling. Break the routine. Introduce variety. Change intensity, duration, terrain, and even your goals.

Want to be a better climber, but are stuck? Do weekly 10km time trials on flat roads to improve speed and power – you’ll be amazed how this helps your climbing. Want to beat that annoying guy on the club ride up over that 3km stretch of rolling hills? Ditch that for a week and focus on sprinting, aiming for 3 x 20 sec sprints over 1000w in a session, then 4 x 11000w and so on.

Activate areas of your body – physiologically, physically and mentally – that you normally miss.

There’s always light!

Think you need to ride more? 

Well, sometimes the answer isn’t necessarily more volume, but better recovery, sharper focus, and clearer intent. Consistency still matters, but blind repetition doesn’t always guarantee growth.

I have coached several riders who, due to their jobs and familial responsibilities, have little more than 6 hrs to train per week, but I get them strong. On the flip side, I have retired athletes who have 40 hours a week to train, and need a reduction in their training time.

Quality over quantity, every time.

Focus on the mental side too. Think about why you are training. Shift your attention from the numbers, to the process.

Make it fun again.

Small adjustments — pacing, fueling, rest, mindset — can unlock big changes over time. Learn to push yourself as hard (or even harder) when riding solo than you do on group rides, and if out with a bunch, try to ride with stronger riders to test your limits. 

Progress isn’t always linear. Think outside the norms.

And this is important – do more training on the things you don’t like, rather than those that you do.

In life we do this all the time, ‘cos we are lazy and doing stuff we don’t like ain’t fun – but if you want to be stronger on the bike, you must work on your weaknesses, with the aim of turning them into strengths.

Be curious. Look for hacks, try different approaches. Keep adapting, and you get stronger.

Or, make it all much easier and hire me as your coach!

Jokingnotjoking..!

Coachee Dave Nash, much improved, much happier!