Dylan Johnson on Building the Perfect Training Plan
Apr 2, 2025
auto_awesome
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!
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.
Racing Priorities and Strategic Decisions
Successful cyclists prioritize their race calendar by designating 'A', 'B', and 'C' races to manage training focus effectively. Typically, athletes select two or three key races per season deemed 'A races' that demand their highest level of preparation. This prioritization influences their training regimen, ensuring they peak for these critical events, while also considering factors like race spacing and fatigue management. Effective planning takes into account life events and other unavoidable commitments, strategically organizing their race schedule around these 'non-negotiables' to enhance performance.
Tapering Strategies for Optimal Performance
Tapering is a critical phase leading up to races, where cyclists adjust their training based on both quantitative metrics and subjective feelings. Success during tapering stems from balancing freshness and fatigue, ensuring athletes do not rest too much or enter races overly fatigued. By utilizing a flexible training approach, cyclists can tailor their workouts based on daily feelings and perceived exertion to reach an optimal state for competition. This method, centered on individual experience, emphasizes the importance of personal awareness in managing one’s physical readiness for races.
Importance of Nutrition and Longevity in Performance
Nutrition plays a pivotal role in cycling performance and longevity, with a focus on incorporating a balanced diet over mere caloric intake. Cyclists often overlook the significance of micronutrients, which can impact both short-term performance and long-term health, leading to a holistic approach to training. Emphasizing the quality of food consumed, rather than strictly viewing it as fuel, enhances recovery and overall health for competitive athletes. Investing time in understanding dietary needs and personalizing nutrition can yield significant advantages on race day and throughout an athlete's career.
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.
REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/