Reducing Friction #
When I first started structured cycling training, I assumed the difficult part would be learning the science: intervals, heart rate zones, workout structure, pacing, recovery, fueling, and all the other things endurance athletes love discussing on the internet.
That stuff matters, of course. But over time, I realized the bigger challenge was much simpler: Actually doing the workouts consistently.
After a long workday, even small amounts of friction matter. Having to decide what workout to do, manually build intervals, remember target power ranges, or fiddle with devices creates opportunities to negotiate with yourself.
Over the past year, I’ve gradually built a system that reduces as much of that friction as possible. Not because I’m trying to become a professional cyclist, but because I’ve learned that consistency is heavily influenced by convenience.
Future Me Is Bad At Decisions #
One of the more useful things I’ve learned about training is that “future me” is dramatically worse at making decisions than “past me.” Past me is optimistic, well-rested, hydrated, and excited about ambitious goals. Future me is standing in the garage after work wondering if sitting on the couch might actually be better for recovery.
So I’ve increasingly tried to build systems where calm, rational, motivated Andrew makes the decisions ahead of time, and tired evening Andrew just follows the plan.
That usually starts in Intervals.icu.
Intervals.icu Holds the Plan #
Intervals.icu has become the operational center of my training - I create my multi-week plans with the help of ChatGPT and then load them into Intervals.icu. A planned workout on the calendar removes an entire category of decision-making.
Instead of asking:
“What should I do tonight?”
The question becomes:
“Am I doing the planned workout, or do I have a legitimate reason to adjust it?”
That sounds subtle, but psychologically it feels very different.
From Intervals To Zwift #
Once workouts are planned, the rest of the system is designed to make execution almost frictionless.
Intervals.icu automatically syncs workouts to Zwift, which means that when I open Zwift before a ride, the workout is already waiting for me. No manual setup. No rebuilding intervals. No trying to remember whether tonight was 4x4 minutes or 5x3 minutes.
I just click the workout and start pedaling.
That simplicity matters more than I expected.
Zwift also removes a surprising amount of cognitive load during hard workouts. Instead of constantly staring at power numbers and mentally calculating effort targets, the structure is already there. The workout progresses automatically, targets are visible, and ERG mode can hold resistance steady during intervals.
I still pay attention to perceived effort and heart rate, but having the structure handled automatically frees up mental energy to focus on actually doing the work.
Automation Removes Excuses #
The biggest benefit of this setup isn’t optimization. It’s excuse reduction.
If a workout already exists on the calendar, already syncs automatically, and is already waiting on the trainer, there are fewer opportunities to avoid doing it.
I’ve found that consistency is often less about motivation and more about reducing the number of tiny obstacles between intention and action.
The easier something is to start, the more likely you are to actually do it. Structured training is no different.
And once the workout ends, the workout data automatically syncs back to Intervals.icu and to Strava
The Specific Tools Matter Less Than The Principle #
To be clear, nobody needs this exact setup.
You absolutely do not need Intervals.icu, Zwift, a smart trainer, or automatic workout syncing to become fit or enjoy cycling.
Plenty of strong cyclists train entirely by feel, ride outdoors exclusively, or use completely different tools.
The specifics matter less than the overall principle:
build systems that reduce friction and make consistency easier.
For me, this combination of planning ahead, automating workout delivery, and minimizing decision fatigue has been surprisingly effective. Not because it’s perfect, but because it helps remove small barriers that otherwise accumulate into skipped workouts.
The technology itself isn’t really the point.
The point is making it easier for future you to get on the bike.