“Ride Lots” Is Only Half The Story

[caption id="attachment_9769" align="alignleft" width="425" caption="Photo by Stephan Vanfleteren"][/caption]

Thanks to Justin Coulson for another interesting article he’s written for us.  You can also read his  blog here.
"Ride Lots"
By Justin Coulson School of Psychology, University of Wollongong

Eddy Merckx, “The Cannibal”, remains arguably the most outstanding competitive road cyclist in the history of our sport. A reporter asked Merckx what advice he would give to aspiring riders. “Ride lots” was the reply.

Merckx was mostly right, but not totally right.

To really be great at something simply doing it “lots” is no guarantee that you’ll get there. Most of us engage in a given work activity 8 hours a day every day. That’s “lots”. Yet few of us have attained world class expertise in whatever our day job is.

To become world class in a particular occupation or hobby requires us to do more than just “[do it] lots.” In one of the most influential reviews on the psychology of expertise ever conducted, Swedish psychologist Dr. K. A. Ericsson argued that experience alone will not lead to maximal performance.

Put simply, just because you do something lots doesn’t mean you’ll get good at it. Competent? Sure. But truly excellent? No.

Ericsson found that years spent utilising a skill is only weakly related to performance. The same finding exists in terms of time spent in competition. Competing lots only shares a weak relationship with performance outcomes.

Here’s the clincher… Ericsson argues that virtually all differences in performance can be accounted for by the amount of deliberate practice a person engages in.

In other words, it’s not about going and doing something lots. It’s not really about how many hours or kilometres you’re riding. What matters is the deliberateness with which you practice. That’s one of the key reasons that getting a coach is such a valuable investment. If you really want to be good, you need to “practice”, and that’s not the same as simply riding lots.

The best example of how this principle of deliberate practice works is demonstrated in one of Ericsson’s studies. He and his colleagues recruited groups of musicians. These were either: top level professional violinists, ‘best’ violinists at an academy (likely to become top level professionals), ‘good’ violinists at the academy, and violinists so rubbish they would probably become music teachers.

He found that the better the violinist, the more time they had spent in ‘deliberate practice’ activities across the entire span of their time as a violinist.

The figure below demonstrates this relationship between hours spent practising and level of expertise. You’ll note that weekly hours of practice clearly distinguish the best from the worst violin players.

When those hours of practice are averaged across the life of the musician, the graph looks like this…

Based on Ericsson’s research it would appear that 10 000 hours is the magic number needed to attain the highest standard. (Malcolm Gladwell recently addressed the 10 000 hour rule in his book, Outliers.)

The 10 year rule

Other researchers have discovered that it takes chess players 10 years of intense practice to attain international level of chess skill (this includes famous child prodigies) – which works out to be about 10 000 hours of deliberate practice.

That means it’s necessary to do 20 hours of deliberate practice every week for 10 years to get to the top!

Other studies suggest this ‘10 year rule’ also seems to apply to many other domains such as sports.

Anderson (2000): “all the evidence indicates that genius is 90% perspiration and 10% inspiration” (p.304).

While it’s true that the bulk of people reading this blog aren’t gunning for the next world titles or even a local team, the critical point here is this.

“Ride lots” is good advice, but it only tells half the story.

Riding with a purpose, deliberately practicing, doing sets and reps, using a heart strap or power-meter, reading quality books and blogs that teach training tips, and getting a coach are the things that will really make a difference in your riding.


SIMILAR ENTRIES

Showing 5 entries
  • http://www.BrandWorld.com.au/ Priestie

    Practice makes perfect.

  • Fox

    There is one thing prior to this that needs to be considered and that is actually what you want to achieve. If you are planning on being competitive then yes read lots get a coach go on structured rides and always ride with a purpose in mind. But if your goal is to get fit then just get out there and ride it does not matter how fast or how far it is all good for you. Most will find that even with no structured training program at all you will increase the intensity and distance of your rides naturally to get the same percieved fatigue feel that you got when you started.
    I find it confusing that a lot of riders will talk about average speed cadance etc then in the next sentence tell you how they only cycle for fitness and enjoyment so straight away your activities or goals do not match your mindset

  • http://www.cyclingTipsBlog.com cyclingTips

    Exactly right Fox. A point I'd like to make is that many people dismiss that coaching is a bunch of BS and just riding your bike will get you to fitness the exact same way. That can be very true for a lot of people, however the one big thing that a good coach will help you achieve is the TIMING of your form. I see so many people flying in times of the season where no significant event is near. By the time an event comes up their form is lost because they're either overtrained or have missed peak form (you cannot hold true peak form for more than a few weeks). Setting goals and having a coach (or knowing your body very well) is something that cannot be underestimated if you're a competitive cyclist.

  • Marcus

    A somewhat related point is in many environments where a more “mature” practitioner may be deferred to as having superior knowhow or expertise because of their “30 years experience”. One needs to ask whether this experience is 30 years of incremental learning and practice or say 1 year of experience repeated 30 times.

  • Tony

    Good post Justin. Outliers is a great book and worth reading to appreciate that fundamentals of the “consistent persistent” ethic. He also mentions Bill Gates being born at the “right time” in history and having a sound work ethic, which contributed to his success.

    For anyone interested in another great read, I am working in a mentoring role with a sports psychologist and he has suggested reading: “The Genius In All Of Us” by David Shank.

    As a side note, one of my fears was descending some years ago, having come from a MTB discipline before switching to road. I found it challenging falling on bitumen and not soft dirt. It took me quite some time to mentally and physically master the skill, at times finding it frustrating to say the least.

    I persisted with it since I enjoyed the process (staying on the bike that is!) and couldn't care how long it took me to master it. I found that in time, not only did my position on the bike change, but the internal dialogue I used to overcome the fear of falling on a hard surface at 60 km/h +.

    These days I look forward to riding hills on a Sunday and in many cases, I now apply my MTB skills as well on some of those corners!

  • JC

    Having a mean arse stare like eddy won't hurt either. The man's an animal

  • Tossbag

    Waddya mean 10 years?! I ain't gonna wait 10 years to be any good, especially when I tell myself I'm great now.

    I paid $10k for my bike at Christmas, got me my Euro team kit, shiny shoes and reckon I'm the King of Beach Road. Look for me sitting 4 wide or sucking your wheel all the way up and back, then cutting through up the inside at the lights to nab the stage win at cafe racer…waiting 10 years doesn't compute in my corporate exec mentality. I need instant results !!

    Seriously, what about quality of effort (not junk km's) and by that I mean pitting yourself against quality competition? Cycling's a great sport for being able to throw yourself in against others and actually enjoy getting smashed by them.

  • JC

    In fact he's not an animal, he's a machine. Therefore, to call him a cannibal is technically inaccurate. Unless he eats other machines that is.

  • http://twitter.com/Ozavanti Jason Dudenas

    Its interesting that the 10,000 hour rules seem to apply to anything.

    I was listening to a TED presentation on the wind trainer yesterday (http://www.ted.com/talks/jane_mcgonigal_gaming_…) about online gaming where they talk about the average gamer taking 10,000 hours to become high proficient whilst averaging ~20 hours online play time per week.

    I know I'd much rather put my 10,000 hours into riding my bike rather than playing World of Warcraft….

  • http://twitter.com/barryharvey70 Bazzar

    Is this why I'm so bad at Call of duty, all these lads have got 10,000 hours on me. I now have an excuse.
    This year will be the first time I have ever done any specific training, always using my work commute for training and then the odd 70/80 mile race on a tuesday night. I love hills but am crap at the full gas flat work. I'm nearly forty and needed this advice earlier I think!!!!. But I have started going out riding with some local triathletes, and found that they are very specific on their training as they have to fit three diciplines into their daily lives, and can't afford to be average at any of them.
    So no more just going out for a ride for me, Every ride has a purpose whether it be a recovery ride or like tonight repetative sprint training.
    ( still like hills though). I am never going to be any good at this sport and do do it just to keep fit, but everyone needs a goal to go to don't they?

  • http://mrcyclingworld.com mrcyclingworld

    I'm sure the article is good but I'm sorry I just can't get my eyes off Eddy. He doesn't stop looking back!

  • Jenks68

    Are you sure you don't ride and live in Adelaide? I'm sure I see you most weekends and even sometimes on my commute into work :-)

  • Suzze

    For people who always ride with a purpose in mind… do you find that it takes the enjoyment out of cycling? I used to approach rides with purpose – e.g “today is recovery ride today”, “today is lactate threshold training day”, etc. I didn't stop with the local gang at the breakfast stops because then, my muscles would get cold. It would be bad training. No, I had to spin home, and do my stretches. After a while, I started to get sick of cycling. I started to dread it. Is there a way to approach cycling with a specific training purpose each time and still enjoy yourself? I find the way that I do things totally takes the fun out of it. Yet, if I want to ride for 'fun', how can I possibly improve? If I want to ride and have 'fun', it is 'disorganized training', isn't it? Any comments??

  • Sean

    Perfect practice makes perfect!

  • Sean

    I find I don't like just riding. I need to have something to work towards to get me out there. ( funny though with MTB the riding is the focus for me ) BUT, I do like to mix up the scenery that I train through. The sames road day in day out get to me. Having said that there are some stretches of road that are your friend, that you know intimately and smile every time you ride down it. Always seem to have the breeze on your back. There are other roads that you will never ever swap you peanut butter sandwich with..

  • http://www.happyfamilies.com.au Justin Coulson

    Suzze I've experienced precisely what you're talking about.

    My response would be that much of “deliberate practice” revolves around technique. Therefore time should be spent deliberately learning to pedal, start, sprint, climb and so on. This kind of stuff doesn't come from just churning out the miles. It comes from going out on the bike to practice jumps, sprints, finishing, or whatever.

    Each element requires something different which provides variety and stimulation, but it also requires creativity. So for pedaling technique I love to get my track bike onto the rollers. I also find that a session on the velodrome is great. The fixed gear demands improvement in my action that my road bike doesn't. Sprints offer opportunities for social riding and playing. Climbing is awesome with one or two other friends who are at a similar climbing level so we can push one another.

    Just because a ride has a “purpose” doesn't mean it can't be fun. Flexibility is the key to this. I think that most of the stress and burnout comes from mindset issues generated by a feeling of compulsion. In other words, we think that because our ride must have a purpose that we lose all choice in the matter. But creatively looking for ways to make a ride fun is really achievable. Often it's just a matter of finding someone else to do the ride with you. I ride with different people when I climb to when I do tt's, and track work or sprint work is done with different riders again. It's a case of finding out who's available and looking for a particular ride on a given day. But feeling compelled to do something is the best way to suck the fun out of riding. Finding ways to take ownership of the decisions revolving around your programme can make a huge difference.

  • http://www.happyfamilies.com.au Justin Coulson

    Awesome pic.

  • http://www.BrandWorld.com.au/ Priestie

    Perfect! :)

  • Sean

    I practiced! ;-)

  • Suzze

    hey thanks for your reply, Justin. It makes a lot of sense. feeling compelled to do something IS the best way to take the fun out of it. i've been feelling 'compelled' to do rides, and it just wasn't fun anymore. very useful suggestions. I appreciate them a lot. You rock! Other than teaching families how to manage children, have you considered being a sports psychologist for troubled athletes? I think I need one, for times when I burn out and become a basketcase! ;)

  • vesmandaric

    Tommy Simpson said once “You can train/practice all day long, if you don't do it right-you'll never make it” and then he used AmP and died!?!

  • http://www.happyfamilies.com.au Justin Coulson

    :)
    It was choice number 2 for me… after the family stuff. Sometimes I wonder if I made the right choice! But it only takes one brief success with a family and I'm content. But that what's great about CT and this blog! It gives me the chance to live the life I chose not to live.
    Glad it helped Suzze. If you celebrate Easter, Happy Easter! Otherwise, enjoy the long weekend.

  • http://ak.thebigring.com.au/ atomic kitten

    I think this is where a good coach – rider relationship matters as much as a “good coach”. You should be able to get in touch with your coach, letting them know what's going on around your life, as well as with your training. The coach should be able to pick up on little things you say, like “I really enjoy stopping with the guys (girls) for coffee after the ride”. You can then schedule in recovery rides with the bunch, with strict instructions on HR zones or effort levels. If you get dropped, you still end up back at the coffee shop.

    I would also highly recommend getting a training buddy – if you are both focused and disciplined, it's can be highly effective for maintaining morale.

  • Simon E

    Would have been nice if the photographer had been given credit for his work.

    http://www.stephanvanfleteren.com/

  • http://www.cyclingTipsBlog.com cyclingTips

    Hi Simon,

    Someone had sent me this photo a while ago and I looked everywhere for the source with no avail. If you're the photographer my sincere apologies. I looked through your site but couldn't find the picture. Could you confirm that you're the photographer and I'll give credit and a link? If you want me to take it down then I'm happy to do so.

    Thanks

  • Simon E

    The photograph is not mine, it belongs to the fellow in my link – Stephan Vanfleteren. I have a copy of his book, Flandrien, from which that image is taken.

  • http://www.cyclingTipsBlog.com cyclingTips

    Thanks for that Simon.

  • Scaramouche

    If only Eddy had had a graduate degree in psychology, he might have understood that his advise was wrong, and ended up being a really great cyclist.

  • http://cyclinginfo.co.uk/blog Tejvan

    It’s not just the training you do, but how you do it. There is a big difference between going out for three hours and going out for three hours with great focus and concentration and determination. Anyone can train 15 hours a week. But, training with very specific intensity and enthusiasm helps a lot

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    It’s a case of finding out who’s available and looking for a particular ride on a given day. But feeling compelled to do something is the best way to suck the fun out of riding. 

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