3 ways to check for Performance Gains!

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Many athletes have asked me this question: “Has my performance improved?”

Cycling is a sport where you can train with 100% dedication, and still not get the results you seek. Athletes who could not reach their goals are very likely to doubt themselves. I myself have been in their shoes! There were times when I was left wondering if I was really improving with all this training, or if I was just stagnant, maintaining the same level of fitness.

There are many factors that play a role in making you a better and more successful athlete. From my 12+ years of experience in this sport, I have learnt to always check my progress at the end of each season. And yes, this check is NOT based on my medal tally.

According to me, these are the 3 ways to check to see if your performance has improved or not –

  1. Check Your Metrics (Power Data, Heart Rate, Speed)
  2. Training Efficiency and Consistency
  3. A Positive Mindset

Check Your Metrics (Power Data, Heart Rate, Speed)

Your Metrics will always tell you the truth about your performance (unless your power meter is faulty). Make sure you record these metrics (manually, or through any compatible device) every day throughout the year, and every passing season too. It is very important to compare your data from various times/seasons to keep track of your progress! This self-assessment becomes your best coach to tell you whether you are improving or not.

So, keep checking your data to analyse your fitness/performance every day and compare that with your racing data. As a coach, checking your metrics is my top priority to measure progress.

Training Efficiency and consistency

Efficiency and consistency in training throughout the season makes you ready for your ‘A’ race.

Efficiency means performing each workout exactly as it was planned. If you’re expected to do 4 Vo2 intervals at 250 watts each, but you end up doing 6 intervals at 235 watts – that is NOT efficiency.

Consistency means to continue working with discipline and dedication – day after day, week after week, and season after season.

You should focus on improving your efficiency of doing each and every workout. If you are able to do this every season, congratulations – without a doubt, you are improving. Each and every workout is connected together and builds performance on a compounding level.

So, consistency in training is the key to improvement whether you are a beginner, intermediate or a National level athlete. If you could not reach the podium despite training hard and performing well on race day, no need to be disappointed. Continue to work on your training efficiency and consistency in the coming season. Every dog (read: cyclist) has his day, so keep training until your day arrives.

A Positive Mindset

A positive mindset is everything for an athlete. As you train your body every day, it’s necessary to train your mind as well and make it ready for every high and low. How an athlete responds to his/her training session every day affects his/her ability to perform on race day. If someone is not taking training seriously, then the mindset is not ready to win a race. Their performance would be average. One might lose a race, or might not perform optimally on any particular day, but never lose it in your mind. Be ready to learn from every situation and keep that winning attitude alive!

These are my best ways to check performance gains. I have been using this since the past many years, and it’s working well for me. I hope they should work for you too! Do let me know if this article helped you a bit in finding your ways.

Velo Insight Coaching

Arvind Panwar

#TrainLearnAchieve