Training and Development Tips for Junior Cyclists (and Parents!)

OVERVIEW

If you or your child is interested in racing bikes (road, mountain, cyclocross, track) as an under-18 competitor, this is the podcast for you! CTS Coach Adam Pulford is one of the top coaches to Junior and U23 Cyclists in the United States. Much of this work is through the DC Devo Cycling Team in Washington, D.C. In Episode 252 of "The Time-Crunched Cyclist Podcast", Adam is joined by Chris Hardee, Justin Mauch, and Ryan McKinney of DCDevo to answer listener questions on how the development pathway works in cycling, how to get started, and what to look for in a development program.

TOPICS COVERED

• Age-specific aspects of training junior cyclists
• How many hours should junior cyclists train?
• How do you find a good junior program?
• What to look for in a junior development program
• Cyclocross and High School Mountain Bike as entry point
• Should your kid be riding/racing with grown men/women?

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

// General Recommendations by Age (hours per year):
- Under 12 (U12):
   Volume: ~100-150 hours/year
   Weekly Average: ~2-4 hours/week
- Ages 13-14 (U14):
   Volume: ~150-250 hours/year
   Weekly Average: ~4-6 hours/week
- Ages 15-16 (U16):
   Volume: ~250-400 hours/year
   Weekly Average: ~6-10 hours/week
- Ages 17-18 (U18/Juniors):
  Volume: ~400-600 hours/year (competitive juniors)
  Weekly Average: ~10-12 hours/week
  Elite or highly competitive juniors could range up to ~600-800 hours/year

• Training for Junior Cyclists: How LUX Cycling Trains Juniors to Join World Tour Teams - CTS
• Case study: A Finnish junior’s eight-year road to cycling’s World Tour
• Building An Annual Training Plan For Cycling
• Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review

GUESTS

Chris Hardee, Justin Mauch, and Ryan McKinney of DCDevo

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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