It’s been my experience that riders who make it from 5 to 3 in their first year do so mostly on raw ability and little else. Count your blessings at your genetic good fortune now because it gets much harder after this.
1.) Don’t ride everyday - yes and no… if you have the restraint to ride proper recovery rides on off days then there is no reason to take a day fully off unless you are burned out, tired, or simply on a rest week.
3.) Sleep 10 hours a night with a 1-2 hour nap in the middle of the day… this is probably overkill but getting sound sleep is VERY important to recovery and muscle growth.
4.) Don’t drink alcohol, coffee or consume other stimulants that drain energy… horseshit. Any of these things are ok in moderation and Tarkatino addressed this.
5.) Climb hills instead of riding flat. NO. Hills are good for hilly workouts and little else… flat roads are good for intervals. It is much easier to focus on your intervals in a flat road. I know guys who have the restraint and focus to pin it RIGHT on their desired wattage on hilly rides but this is far easier said than done.
6.) Have relationship issues… I know you are just kidding but anything that causes mental stress is only going to hinder recovery
7.) Choose to be a loner, because to be the best you have to be alone, so start getting used to it. True for interval days but base miles and tempo rides are best in a group of people who are in it for the same goal. The double paceline with pulls determined by the group is the best way to get in those long stead rides
8.) Live with/be friends with other committed athletes. Yes. A support group is always a plus.
9.) Eat Veggies and Burritos… Eat lots of protein… chicken, lean beef, and fish are best… vegetarians I have bad news for you… you are handicapping yourself. You can overcome this but its not as easy. A shake before bed (whey is best but soy is ok) on any day other than rest days is never a bad idea. Lots of veggies are important, lots of water, and minimal sugar.
10.) Respect your current ability and gently meet your limits one day a week. ??
11.) The bulk of your miles probably only need to be at 80% of your ability… this is 100% wrong. At what percentage of your threshold you ride will vary greatly from day to day and month to month. Recovery rides should be so slow that you feel like you are going to fall off your bike… intervals will make you want to puke.
Threshold intervals are the backbone of every coaching plan out there… 5 minute on 5 minute off… 10 on 10 off, 10 on 5 off… whatever… it’s all the same basic stuff. Riding at a few ticks below your threshold is where the real work is done. But this is usually only once a week for the really hard stuff. Sprints, speedwork, recovery, and tempo… 80% is a bit too easy for intervals and a bit hard for tempo.