Season 7 Ep 3 — Inside WorldTour Cycling Camps: The Training, Testing and Nutrition
Mar 26, 2025
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In this engaging discussion, Stephen Barrett, head coach of Decathlon AG2R La Mondiale, shares insights on Functional Reserve Capacity (FRC) and the importance of durability in training. Liam Holohan, performance coach at Israel Premier Tech, reveals innovative concepts like heat training and hypoxic sleeping rooms. Mattia Michelusi from Team Cofidis highlights the distinctions between strength training for sprinters and climbers, along with the role of nutritionists in optimizing athlete performance. This conversation is a treasure trove for anyone interested in elite cycling training methods!
Coaches emphasize the importance of metrics like Functional Reserve Capacity (FRC) to enhance rider performance and pacing strategies during races.
Nutritionists create tailored meal plans focusing on immediate recovery nutrition, which is vital for maintaining energy levels throughout grueling tours.
Deep dives
Peak Power and Performance Metrics
A rider's peak power output in various timeframes, particularly after expending a significant number of kilojoules, serves as a critical predictor of their performance. Coaches are increasingly relying on metrics like Functional Reserve Capacity (FRC), which can be likened to the rider's anaerobic battery, to assess how much energy an athlete has available at certain intensities. This data is essential for formulating pacing strategies during races, enabling coaches to understand how long a cyclist can maintain specific power outputs before fatigue sets in. Coaches now train athletes to enhance their durability, focusing on maintaining peak power even after extensive exertion, which is especially relevant given the increasing intensity of World Tour races.
Nutritional Strategies and Recovery
Nutrition plays a fundamental role in an athlete's performance, with teams employing dedicated nutritionists to create tailored meal plans based on daily training demands and race conditions. After a race, riders typically consume sugary drinks to replenish energy swiftly, coupled with high-carb snacks such as gummy bears, which are widely enjoyed among cyclists. This practice highlights the significance of immediate recovery nutrition, making it essential for maintaining energy levels in subsequent days of racing. In addition, tracking nutritional intake using platforms helps teams adjust dietary strategies based on how much energy riders expend during training sessions and races.
Importance of Strength Training
Strength training is being integrated more effectively into the training regimens of cyclists, with coaches recognizing its value for both sprinters and climbers. Teams often utilize a mix of gym sessions and on-bike strength training to ensure that riders develop the necessary muscular endurance while also improving their performance on the road. This tailored approach includes utilizing testing to establish individual training zones, allowing coaches to monitor progress and adjust workouts accordingly. The ability to log and analyze strength training data within training platforms enables a more standardized and effective training process for all riders.
Heat Training and Performance Preparation
Heat training has become a crucial part of preparing cyclists for competitive races, especially those affected by elevated environmental conditions. Athletes often engage in specific heat protocols post-training to enhance their acclimatization and increase hemoglobin mass, which can boost endurance and oxygen-carrying capacity. Some teams also provide hypoxic sleeping arrangements to simulate high altitude conditions, further optimizing their preparation. This adaptability in training not only prepares athletes for specific race environments but also aids in managing their performance and recovery better.
We're diving deep into the world of professional cycling camps as we hear first-hand from some of the leading coaches and nutritionists in pro cycling. Reporting from the picturesque coastal climbs of the Costa Blanca in Spain, our host, Dirk Friel, brings you insights from performance coaches like Lieselot Decroix and Mattia Michelusi, who reveal the critical training techniques employed to enhance rider performance.
Learn how pro teams leverage lactate testing, hear what metrics WorldTour coaches focus on around functional reserve capacity (FRC), and background on the growing importance of heat training. Nutritionist Nicki Strobel gives us a taste of what meal planning looks like during grueling tours and how data from TrainingPeaks is used to tailor nutrition strategies. Plus, Stephen Barrett explains the significance of durability in today's WorldTour races, while Liam Holohan shares insights on hypoxic training.
Whether you're a coach, athlete, or enthusiast, this episode is packed with proven takeaways to help elevate your training to the next level.
