The Power of Building Habits
Posted by Jim van den Berg on December 9, 2024
With the recent announcement of the partnership between 4iiii Innovations and JOIN, one of the leading online platforms for cycling training content, we wanted to kick off the collaboration by sharing one of the many thoughtful blogs they’ve written. As with their adaptive training app, this post on the power of building habits aims to help cyclists of all ages and abilities get the most out of their two-wheeled endeavours. While you get into the habit of benefitting from training with a 4iiii power meter, in conjunction with the JOIN app, take a read through this blog, penned by Jim van den Berg, CEO and founder of JOIN, and see if his insights and tips on forming positive routines for cyclists, could benefit you!
Whether you’re aiming for long-term performance improvements or simply seeking to maintain your fitness, establishing habits is the key to consistency, and consistency is the foundation of success in any training regime.
Why Habits Matter in Training
When it comes to cycling or any form of training, it’s easy to get motivated at the beginning, especially when the weather is perfect or you’re excited about a new bike. But motivation is fleeting—it comes and goes. Studies show over and over again that starting a training regime is easy, but keeping it going is the hard part. What will keep you riding on days when you’re tired, busy, or the weather is less than ideal? Habits.
Habits create a framework in which consistency can thrive. When riding becomes as routine as brushing your teeth or making your morning coffee, it takes less mental effort to get on your bike, even when you’re not particularly motivated. One thing JOIN takes care of is lowering the barrier of figuring out what kind of cycling workout you have to do next. This mental effort can be quite a burden. Building strong habits ensures that riding regularly isn’t something you have to debate or think over every day; it’s just something you do.
Consistency is the Key to Long-Term Improvement
The most significant factor in achieving long-term success in cycling is consistency. You can have the best training plan in the world, but if you don’t stick to it, you won’t see results. Regular, sustained efforts—over weeks, months, and even years—lead to gradual improvements in endurance, strength, and speed.
Inconsistent training, on the other hand, leads to plateaus, frustration, and even injury. Your body needs steady stress to adapt, recover, and improve. By integrating cycling into your routine as a habit, you ensure that you’re logging those necessary hours in the saddle that will ultimately pay off in your performance.
How to Build Cycling Habits into Your Weekly Routine
Building habits takes time and intentionality, but with a few strategies, you can create a routine that works for you and your lifestyle. Here are some tips to help you establish consistent cycling habits.
Start Small and Build Gradually
If you’re trying to make cycling a regular part of your life, don’t overwhelm yourself by attempting to ride long distances every day right from the start. Instead, start small. Set a goal to ride three days a week, even if it’s just for 45 minutes. Once this becomes a habit, you can gradually increase the duration, and intensity of your rides. The key is to make it sustainable and frequency first.
Schedule Your Rides Like Appointments
Treat your cycling sessions like important meetings or appointments. Block out time in your calendar and stick to it. If you know that mornings work best for your energy levels and schedule, commit to riding before the day gets too hectic. By treating your rides as non-negotiable commitments, you’re more likely to stay consistent.
Create a Routine Around Your Rides
Build routines that support your cycling habit. Know what the plan of your ride will be. You don’t always have to do intervals, but at least know what you’re heading out for. Lay out your gear and nutrition the night before so you’re ready to go as soon as you wake up. Make sure your bike is in check. Plan your post-ride recovery snacks or meals. Creating rituals around your rides helps reinforce the habit and makes it easier to stick with your plan.
Find Accountability
Sticking to your plan in JOIN is one form of accountability, having a physical human being to hold you accountable, can also be a powerful motivator. Join a cycling club, find a training partner, or even share your goals with a friend or family member. When you know someone is expecting you to show up for a ride, it’s harder to skip it. Also, doing a structured interval session together can be a great way to keep you motivated.
Be Flexible but Committed
Life will inevitably throw you curveballs, and that’s okay. It’s important to be flexible with your training while staying committed to your overall goals. If you miss a ride, don’t let it derail your entire week. Adjust your schedule if necessary, but keep your long-term objectives in mind and get back on the bike as soon as possible. This is of course where JOIN’s key functionality comes into play. Missing a workout doesn’t derail your training plan, which can be the case in other training plans out there.
Photo de @davidfmiller
Celebrate Progress, Not Perfection
Building a habit takes time, and it’s important to celebrate your progress, even if it’s not perfect. Every ride, no matter how short or slow, is a step toward building a consistent cycling habit. Recognize your efforts and improvements, and remember that consistency over time will yield the results you’re looking for. For everyone it takes a different amount of time to build strong habits, but a persistent theory claims that it takes 21 days. Most research shows on average around 66 days so about 10 weeks might be more realistic.
The Long-Term Payoff
Building habits isn’t just about making it easier to ride your bike every week; it’s about setting yourself up for long-term success. By incorporating cycling into your routine in a sustainable way you’ll see gradual improvements in your fitness, endurance, and overall performance. More importantly, you’ll develop a love for the process, which is the key to staying committed for the long haul.
Learn more about JOIN Cycling via www.join.cc.
