You guys have seen me post this before, and I’ll say it again, I really like to read the articles written by Selene Yeager, aka the Fit Chick. She provides solid advice, easy to follow, and she practices what she preaches.

Her “Best Training Resolutions” was published in January, yet I thought it would be a good time to review these now. Most of you have started some exercise plan, maybe muddled through, found the pitfalls, and therefore probably looking to make some changes about now.

Selene lists 10 items that we all shoul d incorporate into our workout regime.

Below are the highlights. Details can be found here: http://www.bicycling.com/article/0,6610,s-4-41-18326-1,00.html

Register for a Race
Competition raises your fitness ceiling because it forces you to push your body harder than you do while training

Go Easy More Often
The physiological adaptations that raise your cruising speed happen during recovery, not training. Push yourself to your limits once or twice a week and take a day or two off the bike in between.

Ride Out of Your Rut
Many fitness gains are made through neuromuscular adaptations.

Work on the Fundamentals
Like a golfer's swing or a runner's stride, a cyclist's pedal stroke, bike-handling skills and cadence become more efficient with practice.

Get a Jump on the Competition
Plyometrics--explosive jumping and hopping--train your muscles to reach maximum strength quickly. Researchers found that just one month of plyometric training twice a week can increase your power endurance by 17 percent.

Shrink Your Cycling Circles
Group rides are important, but too much time in a pack may prevent you from reaching your potential.

Condition Your Core
Whether you're pulling up on the bar or pressing down on your pedals, your core is at the heart of the work. As it fatigues, your form deteriorates. In a University of Pittsburgh study of 15 competitive cyclists, researchers found that as the riders' core muscles became tired, their legs started wobbling.

Track Your Progress
Keep a training log and write down the usual stats.

Balance Your Body
Cyclists' bodies are notoriously imbalanced from hours of hunching forward, which eventually causes tight quads and hip flexors, weak glutes and hamstrings, soft abs--and the various aches and pains that accompany these disparaties. Stretch your quads, hip flexors, chest and shoulders daily.

Set Up a Cycle
"Ride lots" is good advice; "have structure" is better