The 80-20 Rule: 80% Easy and 20% Hard

A lot of riders will tell you, and I think a lot of it to cycling have heard about it and running before, but in cycling they're talking about racing to get fit. That's saying that the way that you can actually improve your fitness is to reduce that intensity. For a pro rider, those little gaps between the races would probably be better for them to do low intensity work than it would be to do high intensity work purely because that's going to give them the physiological benefit across pretty much everything. What you still need the high intensity training for are those neurological adaptations and for some of the biochemistry at the top end when I'm trying to go seven, eight watts a kil