When it comes to training, amateur cyclists often look to the pros for answers. But according to former Tour de France riders Jaco Venter and Daryl Impey, what works for them doesn’t always work for you — and that’s okay.

Jaco Venter

Ex-Team Dimension Data all-rounder

Be realistic. I get asked this every day: “How many carbs should I eat?” Don’t worry about that stuff. What the pros do and what you do are two different things. Honestly, a pro rider and an amateur rider are doing two different sports.

Stick to the basics. You have to ride consistently. Don’t go and smash a six-hour ride and then do nothing for a week. You’re going to hate the big ride and feel terrible afterwards. Just try and ride as often as you can during the week.

Build gradually. Get consistent first. Once you’re at a decent level, then think about getting a coach. Then maybe start worrying about all the extra little things you hear about online. But the main thing is to build yourself up to a solid level of riding.

Don’t overthink it. There’s so much information online and on social media. Most people don’t know what actually works for them. You have to work out what works for you.

Normal cyclists are getting too obsessed with the 1% stuff. Focus on the 99% – you and your bike.

Train smart, not just hard. Normal cyclists are getting too obsessed with the 1% stuff. Focus on the 99% – you and your bike. Train for what you’re racing: gravel for gravel, MTB for MTB. If you think you’re fit and ready for something like the Cape Epic, but you’ve only been riding on the road, then you’re not ready. Try to simulate race conditions in training as best as possible. Don’t try new stuff on race day.

Find the right coach. Choose someone balanced. It’s not just about the programme, it’s about the relationship. Anyone can follow a set of drills or do what a coach tells them to do, but without feedback, there will be no improvement. On that note, take your recovery seriously – you can’t just smash every session.

Make it fun. If you’re not having fun, you won’t enjoy riding. It’s that simple. If you’re doing the same thing every day, you’ll tune out mentally. Mix it up.

Bottom line? Figure out what works for you. Not everything works for everyone. Try it, test it, learn from it.

Daryl Impey, riding for Orica-GreenEDGE, takes to the podium after Stage 7 of the 2013 Tour de France, as the first African rider to wear (and retain) the maillot jaune. Photo by Doug Pensinger/Getty Images

Daryl Impey

Tour de France stage winner and yellow jersey-wearer

Consistency is king. That’s what makes you a better cyclist. It doesn’t matter if it’s two hours or half an hour of riding – just get out there and ride your bike. Four one-hour rides in a week are better than one four-hour monster. Regular time on the bike is what helps build your engine. There are no quick fixes, no shortcuts. Just get out and ride.

Forget the food scale. You don’t need to weigh your rice or buy an ultra-lightweight bike. The real gains come from building your engine. Nutrition, gear… those 1% gains come later. If you’re training for an event – anything from the Cycle Tour to the Cape Epic – it always starts with the basics.

 “Just get out there and ride your bike. Four one-hour rides in a week are better than one four-hour monster

Surround yourself with good people. The people you ride with matter. Find a group that motivates you, makes it fun, and gives you a reason to show up. Keep your routes interesting. People tend to ride their favourite routes, and that’s fine; just make sure it’s a route that you enjoy.

Set a goal – and write it down. Put it on the calendar. Even I need that now. Without a goal, it’s hard to get going.

Enjoy the ride. Not every ride has to be competitive. I confess, this is something I struggle with every now and then, because I’m competitive by nature. But I’ve learned to just enjoy my riding now. When I rode the Cape Epic with David Higgs, I had a lot of fun because I was taking it easy. [David might think differently… – Ed.] Sometimes, I do 20 or 30km, and that’s enough. One ride, I got dropped, and my mates loved it! It just proves that I don’t need to suffer on every ride anymore.

Train on your terms. Choose your days. Ride hard when you feel like it. Don’t get caught up in crazy group dynamics where you’re ‘racing’ on every training ride. You’re not getting paid to race; enjoy the privilege of riding for fun.

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