One of the best books I’ve read on building better habits is Atomic Habits by James Clear. 

The big idea in the book is that small, consistent actions create massive long-term results. 

Most people think they need a huge overhaul to get better results, but the truth is, small improvements—compounded over time—lead to the biggest changes.

For those of us who ride, train, and want to stay strong for life, this approach makes a lot of sense. 

You don’t need to flip your whole training plan upside down or suddenly start riding 10 extra hours a week. 

You just need to make small, positive changes that move you in the right direction.

Here are three key lessons from Atomic Habits and how you can apply them to your riding and training:

1. Focus on Identity, Not Just Goals

Clear says that instead of focusing on goals, we should focus on who we want to become. 

Goals are temporary—once you achieve them, you move on. 

But identity is long-term.

How to apply it: Instead of saying, “I want to get stronger,” start saying, “I am the type of rider who prioritizes strength.” 

This mindset shift helps you make better choices automatically. 

When you identify as a strong, capable rider, it becomes easier to do the things that strong, capable riders do—like showing up for your workouts, eating well, and focusing on recovery.

2. Make It Easy to Take Action

Most people think they lack motivation, but what they really lack is an easy way to take action. 

Clear suggests making new habits so simple that doing them feels effortless.

How to apply it: If you want to build a consistent strength training habit, make it easy to start. 

Set your workout gear out the night before. 

Keep a kettlebell or dumbbell in plain sight as a reminder. 

If a 45-minute session feels overwhelming, start with 5 minutes. 

The goal is to remove friction so that good habits become the default choice.

3. Focus on 1% Improvements

We tend to think we need to make massive changes to see results. 

But Clear emphasizes the power of small, consistent improvements—just 1% better every day adds up to huge progress over time.

How to apply it: Instead of overhauling your entire approach to riding and training, pick one small thing to improve. 

Maybe it’s adding 5 minutes of mobility work each morning, practicing better breathing on climbs, or improving one aspect of your squat technique. 

Small changes don’t feel like much in the moment, but stack them up, and they lead to big results.

Bringing It All Together

Whether it’s your riding, your strength training, or just staying healthy as you get older, Atomic Habits reminds us that the small things matter. 

You don’t have to make drastic changes overnight—just focus on tiny improvements, remove obstacles, and commit to the identity of the strong, capable rider you want to be.

Until next time…

Ride Strong,

James Wilson
MTB Strength Training Systems