The Roadman Cycling Podcast

Dylan Johnson on Building the Perfect Training Plan

Apr 2, 2025

In this insightful discussion, endurance training expert Dylan Johnson shares his meticulous approach to crafting the ideal training plan, detailing macro and meso cycles. He highlights the crucial balance between intensity and volume, sheds light on tapering myths, and discusses integrating strength training for cyclists. Dylan also emphasizes the significance of durability in performance and how personalized training regimens can enhance results, along with the rise of wider tires in gravel racing. A must-listen for any athlete aiming to train smarter!

52:39

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Episode guests

Dylan Johnson

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Episode notes

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Quick takeaways

Successful cyclists strategically prioritize their race calendar by designating 'A', 'B', and 'C' races to optimize training and performance.

Nutrition is crucial for performance, as a focus on balanced diets and micronutrients enhances recovery and long-term health for athletes.

Deep dives

Season Planning and Off-Season Preparation

The process of planning a competitive cycling season begins immediately after the previous season ends, with thoughtful evaluation of strengths and weaknesses. Riders do not rush back into training; they allow time for an off-season, often focusing on strength training before gradually transitioning back to cycling. This off-season period is crucial for addressing specific weaknesses, such as sprinting skills, which are targeted through consistent training aimed at improving performance in future races. A systematic approach, similar to a SWOT analysis, helps cyclists to identify areas of improvement based on past experiences.

Intro

1min

Mastering Sprint Performance in Cycling

16min

Exploring Durability and Power Testing in Cycling

2min

The Importance of Durability in Cycling Performance

4min

Cycling Performance and Strength Training Insights

13min

Tire Innovations in Gravel Racing

9min

The Shift to Wider Tires and Nutrition in Cycling

8min

Today, Anthony welcomes Dylan Johnson back to the podcast for a deep dive into the nuts and bolts of endurance training. Dylan breaks down how he structures his own training plan, from the big-picture macro cycles all the way down to the finer details of meso cycles. They discuss how to balance intensity and volume, why tapering is often misunderstood, and how to time it right for race day. Dylan also shares his approach to strength training—how much, how often, and where it fits into the schedule of an endurance athlete. Whether you’re looking to get faster, avoid burnout, or finally nail your race prep, Dylan’s insight into training smarter (not just harder) is packed with valuable takeaways.

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