Don’t let Pro’s have all the fun!
In How to Become a Pro Cyclist, Jack Burke in his popular podcast highlights three traits that most successful pros share: genetics, consistency, and fun. These aren’t just traits exclusive to elite athletes though—they’re elements that any cyclist can benefit from, no matter the skill level. By learning how to work with your unique strengths, stay committed, and keep cycling enjoyable, you can make inroads to becoming a faster and fitter athlete.

1. Genetics: The VO2 Advantage and How to Boost It
Genetics plays a crucial role in VO2 max, which is the maximum oxygen your body can use during intense exercise. Higher VO2 max means greater aerobic capacity, giving pros an edge in sustained performance and recovery. But even if you weren’t “born with it,” you can still train to improve your VO2 max—and it’s achievable with the right workouts. One of my favourite VO2 sessions for building this capacity involves a mix of intense intervals and controlled recovery. Here’s a sample session to get started:
- VO2 Max Interval Workout: Warm up for 10-15 minutes, then perform intervals at 90-95% of your max effort for 3-5 minutes, followed by a 2-minute rest. Repeat 4-6 times. These intervals train your body to use oxygen more efficiently, leading to improved endurance over time.
- Aim to include a VO2 session once or twice a week in your training block, allowing sufficient recovery.
2. Consistency: How a Training Program Builds Accountability and Motivation
Consistency is a pillar of professional training, and for amateurs, it’s equally essential. Following a structured training program not only keeps you on track but also provides accountability and a sense of purpose. By setting weekly goals and adhering to a schedule, you’ll see improvements in both motivation and performance. Additionally, staying consistent means balancing intensity with rest to avoid burnout.
- The Power of a Program: A well-designed program ensures that every session builds on the last, creating steady progress. Whether you’re training for a specific event or just improving your fitness, having a plan creates a routine, which is key for long-term consistency.
- Recovery Is Part of the Process: Just as pros value their rest days, amateurs should see recovery as essential. Recovery days allow for muscle repair and mental refreshment, so the body comes back stronger and ready to perform.
A structured program helps you stay accountable, keeps motivation high, and ultimately leads to sustainable progress.
3. Fun: Finding Joy in Every Ride and the Value of “Type A” Fun

Having fun on the bike is what keeps pros and amateurs alike coming back. While some cyclists enjoy the social side of riding, others love the satisfaction that comes from pushing their limits, known as “Type A” fun. For those who thrive on challenges, setting a goal for each ride is key to maintaining motivation. This could be anything from nailing a technical descent to hitting a target power output.
- The Goal-Setting Advantage: Even small, specific goals bring a sense of accomplishment and purpose to each ride. Before you start a session, ask yourself what you want to achieve, whether it’s improving a skill, increasing speed, or simply enjoying the ride.
- Mixing It Up for Maximum Joy: Remember to vary your rides for balance between “Type A” and leisurely sessions. Trying new routes, joining group rides, or adding a bit of play into your routine keeps things fresh and fun.
Whether you’re challenging yourself or just enjoying the scenery, finding joy in cycling makes it easy to stay committed and engaged.
Ready to take it to the next level?
So, while genetics, consistency, and fun may make the pros successful, tapping into these traits can inspire any cyclist to improve. Embrace your strengths, stick with your program, and always find joy in the ride—it’s the journey that truly makes the difference.
In cycling, success is often about embracing who you are, committing to a steady path, and keeping the joy alive in every ride. By working with your natural strengths, building consistency, and setting goals that challenge and excite you, you’re already riding with the mindset of a pro. Ready to take your cycling to the next level? Book a breakthrough coaching session with me, and let’s craft a personalised plan that fuels your strengths, builds consistency, and brings out the fun in every pedal stroke. Together, we’ll unlock your potential and make your cycling journey one to remember. https://pcscoaching.com.au/coaching/book-a-breakthrough-session/ or simply send me an email to donna@pcscoaching.com.au

High Performance Mountain Bike Coach
Donna Dall
My speciality is helping serious and recreational mountain bikers break through plateaus to attain higher levels of performance so that they can get fitter, faster, stronger and win more races!