How the pros are training now & what YOU should do
Feb 7, 2025
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Discover how professional cyclists train and what amateur riders can learn from them. Coaches Andrew and Ricky break down the significance of zone 2 training for endurance and the evolving methods in performance optimization. They highlight the role of technology and self-awareness in monitoring progress. Plus, explore low cadence training's benefits and the necessity for personalized strategies to maximize results. Stay flexible with your training approach and embrace innovative techniques to enhance your cycling performance!
Amateur cyclists should prioritize Zone 2 training to develop aerobic fitness without risking burnout from excessive intensity.
Nutrition plays a crucial role, with modern professionals consuming 120 to 150 grams of carbohydrates per hour to maintain energy levels.
Training approaches must be tailored to the specific roles in competitive cycling, emphasizing the need for race-specific strategies for optimal performance.
Deep dives
Pros and Their Training Volume
Professional cyclists often train with significantly higher volumes than amateur cyclists, typically ranging from 20 to 35 hours per week. This high training volume forms the foundation for their performance, focusing primarily on Zone 2 training. Zone 2 training allows athletes to accumulate training hours without excessive fatigue, promoting mitochondrial adaptations essential for endurance. It is crucial for amateur cyclists to understand that their training should reflect their personal circumstances, as they may not possess the time or resources to replicate professional training regimens.
Intensity Management During Training
Amateur cyclists frequently make the mistake of incorporating too much intensity into their training, similar to professional athletes. While professionals can derive a significant amount of high-intensity training from racing events, amateurs should prioritize lower intensity Zone 2 rides to foster aerobic fitness while avoiding burnout. Maintaining Zone 2 intensity is important, as riding too hard can lead to fatigue that negatively impacts subsequent workouts. As a guiding principle, amateurs should focus on the talk test to ensure they stay within the appropriate intensity zone during their endurance rides.
The Importance of Race-Specific Training
Training for cycling events must be tailored to meet the specific demands of the races and the roles within a team. Different classifications of riders, such as general classification (GC) riders and domestiques, require distinct training approaches based on their unique responsibilities during races. For example, domestiques may do long tempo sessions to support their efforts in the races, while GC riders often focus on higher intensity efforts. Understanding and applying race-specific training strategies helps athletes optimize their performance while addressing the physical demands of various competitive cycling formats.
Carbohydrate Strategies for Enhanced Performance
Modern professional cyclists have increased their carbohydrate intake during rides, now consuming upwards of 120 to 150 grams per hour to enhance their performance. This shift in nutrition ensures that athletes maintain adequate energy levels to support demanding training sessions and subsequent races. Carbohydrate intake allows for improved fatigue resistance and overall energy stability during prolonged efforts. The focus on proper fueling not only benefits performance during events but also plays a pivotal role in recovery and enables athletes to train harder and more frequently.
Emerging Training Techniques and Technologies
Innovative training techniques are gaining traction within cycling, particularly related to low cadence and high torque efforts. These techniques aim to enhance muscle fiber recruitment and improve fatigue resistance among cyclists, contributing to overall performance gains. While coaches are still exploring the optimal applications of these strategies, their effectiveness is evidenced through the successful integration of these methods in professional training regimens. The emphasis on adapting training approaches based on the individual athlete's needs is essential for driving progress and improvement in cycling performance.
It's fascinating to study exactly how professional cyclists are training and why, but what are the takeaways for everyday athletes? Beyond the gee-whiz quotient, what about elite training translates to us, and what is irrevelant or even harmful to try to emulate?
That is exactly what Coaches Andrew and Ricky dig into in this podcast. Both are uniquely positioned in that they are professional cyclists AND professional coaches for amateur riders.
In addition to some highly specific pro anecdotes, Andrew and Ricky also share some easy-to-remember rules of thumb for your own training.
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