Ask a Cycling Coach Podcast - Presented by TrainerRoad NEW STUDY for Cyclists | How Pros Actually Train (Not What You Think…) | Ask a Cycling Coach Podcast 566
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Jan 8, 2026 Discover the surprising truths about carbohydrate distribution and its minimal impact on performance in cycling. Explore how World Tour cyclists effectively structure their training with pyramidal intensity models and progressive volume increases. Learn the significance of recovery between intervals and how it affects performance quality. Gain insights on balancing various training needs while optimizing your cycling gains. Plus, hear practical tips on riding in heat and maintaining focus on your goals.
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Carb Timing Has Limited Performance Impact
- Altering carbohydrate intake timing (increasing, decreasing, or constant) had little clear effect on 15-minute all-out or time-to-exhaustion performance.
- Gut comfort and substrate oxidation varied by pattern, so even intake remains advisable but uneven patterns can be acceptable when needed.
Pros Use Pyramidal, Not Purely Polarized, Training
- WorldTour pros in the study used a pyramidal intensity distribution, not strict polarized training, across season phases.
- Volume and load progressed into competition, and intensity rose during races, supporting performance demands across the year.
Seasonal Gains For Pros Are Modest
- Despite heavy schedules, the 28 pros averaged only a ~12 W FTP increase and ~2.0 ml·kg−1·min−1 VO2max rise during the season.
- Small seasonal gains highlight how hard it is to improve at the highest level and set realistic expectations for amateurs.
