STOP Training Like A Pro…What ACTUALLY WORKS! Grant Holicky, USA Cycling
Mar 24, 2025
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Grant Holicky, a seasoned cycling coach from Boulder, Colorado, shares his vast experience in cyclocross training. He highlights the unique demands of the sport, emphasizing varied energy systems and the crucial role of off-bike strength training. The conversation dives into personalized training plans and the importance of adapting to individual circumstances. Holicky also discusses the mental aspects of performance, including resilience and communication between athletes and coaches, and sheds light on effective recovery methods in cycling.
Success in cycling relies heavily on mental strength, where a positive mindset can significantly enhance performance outcomes during races.
Cyclocross training demands a unique methodology that integrates varied energy systems and focuses on explosive efforts across diverse terrains.
Incorporating off-bike strength training, including running, is essential for improving overall performance and developing critical skills for cyclists.
Deep dives
The Mindset Behind Physical Performance
The notion that successful cycling relies heavily on mental strength is emphasized, indicating that the perception of having 'good legs' comes from a strong mindset rather than physical attributes alone. A cyclist's performance is often affected by their psychological state and mental preparation. Athletes are encouraged to develop their mental resilience to enhance their performance, as overcoming anxiety and focusing on positivity can lead to better race results. The mental game is framed as an essential parallel to physical training, stressing that athletes should cultivate their mental skills just as rigorously as their physical capabilities.
The Complexity of Cyclocross Training
Cyclocross demands a unique training methodology that differs from traditional cycling disciplines due to its dynamic nature, which includes short, explosive efforts and variable terrain conditions. It’s highlighted that conventional metrics, like TSS (Training Stress Score), may not accurately capture the intensity and effort levels in cyclocross due to the frequent micro-accelerations and changes in terrain. Therefore, training should address all energy systems with a focus on VO2 max and sprint work, alongside building a strong base and threshold training. Athletes must also mentally prepare for the psychological challenges of repeated high-intensity efforts throughout a race.
The Importance of Off-Bike Training
Incorporating off-bike training, such as running, is essential for cyclists, contributing to improved posture and strength that translates back to cycling performance. Running strengthens the skeletal system and develops muscular elasticity, which helps cyclists maintain a powerful position on the bike, particularly during sprints. Additionally, engaging in skill-based cycling activities fosters bike handling skills and creates a friendly, competitive environment that encourages faster riding. The social aspect and teamwork found in cross-training environments help reduce burnout, particularly among young athletes who benefit from collaborative experiences.
Emphasizing Strength Training for Cyclists
Strength training is highlighted as a crucial element for cyclists, helping to enhance hip mobility and overall body mechanics that are necessary while riding. Unlike traditional cycling workouts, strength training can address the lateral movements often neglected in cycling, which helps in building a well-rounded athlete. Individualized strength work tailored to a cyclist's specific needs enhances performance, particularly in areas like torque during climbs or heavy gear efforts. Incorporating strength training into the annual training cycle prepares athletes for enduring muscle performance and helps develop a resilient body capable of withstanding the rigors of cycling.
The Role of Mental Training in Competitive Cycling
The discussion on mental training reveals its rising importance in the competitive cycling landscape, given its ability to optimize an athlete's performance. Mental preparation, much like physical training, is essential for dealing with competition-related anxiety and enhances the athlete's ability to focus and perform under pressure. The conversation highlights that mental strategies should include anticipation of both success and potential challenges during races, allowing for a comprehensive preparation plan. Consequently, fostering mental strength is presented not just as beneficial but necessary for achieving high-level cycling performance.
In this conversation, Grant Holicky discusses the challenges and dynamics of life changes, particularly in relation to his family and home situation. He transitions into the specifics of cyclocross training, emphasizing the unique demands of the discipline, including the need for varied energy systems and strength training. The importance of off-bike training, including running and strength work, is highlighted as essential for cyclists. The discussion also covers endurance training guidelines, the significance of individualization in training plans, and the need for athletes to adapt their training to their personal circumstances and goals.Thanks, Grant! Find him on IG here: https://www.instagram.com/gholicky/Chapters:00:00 The Mindset of "Good Legs": An Introduction to Grant Holicky01:22 Cyclocross Training: Intensity, Torque, and Terrain04:26 Strength and Skill: Building a Well-Rounded Cyclist08:48 Developing Young Riders: The Benefits of Cyclocross10:50 Strength Training: Mobility, Stability, and Longevity16:16 Endurance Training: Beyond the Data, Listening to Your Body23:52 Individualized Training: Breaking Free from World Tour Models33:23 The Athlete-Coach Partnership: Communication and Adaptation40:28 Mental Strength: Cultivating Resilience and Optimal Performance57:09 Recovery, Bro Science, and the Future of Cycling TrainingJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store💥Ketones, Delta G Tactical: https://www.deltagketones.com/EVOQ20 CODE Brendan for 15% off😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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