The Evolution of Cyclist Training: From Base Miles to High Intensity
Fifteen years ago, if you were out riding hard in December, people would think you were crazy. Coaches and fellow cyclists would question your strategy. The common advice was to enjoy the off-season and start training hard in January. Fast forward to today, and that notion has completely flipped. Now, pro cyclists are hitting high-intensity workouts in the winter. So, what changed?
Old School vs. Modern Training Approaches
In the past, top cyclists would roll into January training camps often out of shape and carrying extra weight. They would spend weeks riding at a leisurely pace, building up endurance without much intensity. By March or April, they would start to build toward race shape, often with less-than-stellar performances at their first races.
Today’s cyclists need to be competitive from early in the season, requiring more consistent training. With races now spanning from January to October, athletes must manage higher race frequencies, which presents both opportunities and risks. More races mean more chances to shine but can also lead to fatigue and burnout.
Why Year-Round Intensity Matters
Modern training emphasizes high-intensity efforts throughout the year. Although it’s crucial for speed, overdoing it can backfire. A brief dip in training can quickly lead to a loss of fitness, especially in high-intensity areas like VO2 Max—the maximum amount of oxygen your body can utilize during intense exercise.
Instead of cramming high-intensity workouts into a short timeframe, today’s cyclists break these workouts into smaller, consistent sessions. For instance, it’s common to include two high-intensity workouts each week, keeping fitness levels high throughout the season.
Winter Workouts: The Catalyst for Success
During winter, WorldTour cyclists engage in high-intensity sessions. These workouts focus on improving strength and cardiovascular capacity. Many riders do low-cadence, high-power intervals to build strength and VO2 Max drills to prepare them for racing.
Take, for example, Pavel Sivakov, who regularly does torque sessions—these involve riding at a slow cadence with high power output. These workouts help build essential strength and maintain high fitness levels through the winter months.
The Balancing Act of Competition and Recovery
While high-intensity training offers numerous benefits, it can also lead to burnout if athletes push too hard without proper recovery. New riders often face an intense pressure to perform, which can lead to quick peaks followed by steep declines in performance. Many young racers burn out in their first seasons, never regaining their initial momentum.
A recent study from the Journal of Sports Sciences highlights that balanced training, combining both high-intensity and recovery periods, significantly improves long-term athletic success. A gradual approach that focuses on building fitness over multiple seasons can help prevent burnout.
A New Perspective on Cycling Careers
Cycling is changing. Riders today are more aware of their long-term health and career sustainability. Managing training loads effectively is key. Focusing on consistent growth, rather than short bursts of performance, can lead to a successful and lengthy career.
As the world of professional cycling continues to evolve, understanding and applying these modern training methods—without sacrificing recovery—will remain essential. Balancing hard work with rest is the new motto for success.
Source link
parent_category: Road,tag: base training,tag: burn out,tag: evergreen,tag: Overtraining,tag: Training,type: article,audio: true
