At our cycling coaching program, we believe in a holistic and evidence-based approach to training. We focus on the individual needs of each cyclist, taking into account their goals, fitness levels, and personal circumstances. Our philosophy is built on the pillars of consistency, progressive overload, periodization, and recovery. We emphasize the importance of building a strong foundation, gradually increasing training intensity, and ensuring adequate rest to prevent injuries and promote long-term progress.

We believe that cycling is a volume-based sport that demands consistent and strategic training across various terrains and intensities. High-volume training is essential because it helps build a strong aerobic base, which is the cornerstone of endurance and overall cycling performance.

Why Volume Matters:
We focus on volume because it enhances mitochondrial density and capillary growth, which are crucial for improving oxygen delivery to muscles and increasing the efficiency of energy production. This aerobic adaptation is key to sustaining long, grueling efforts during rides and races.

Foundation and Critical Volume:

• Foundation Volume is where we start, focusing on low to moderate intensity zones to build endurance without overloading the body. It’s about laying a solid foundation.
• Critical Volume is the point where we push cyclists to adapt to higher training loads. By training at this volume and in the right intensity zones, we ensure that cyclists get the most out of their efforts without risking overtraining.

Zone-Specific Training:
We distribute training volume across different intensity zones:

• Zone 1-2 (Low Intensity): Enhances aerobic capacity and fat utilization.
• Zone 3-4 (Moderate Intensity): Builds muscular endurance and lactate threshold.
• Zone 5 (High Intensity): Increases VO2 max and power output.

Periodization:
Effective cycling training incorporates periodization, the strategic planning of training phases to peak at the right time. We utilize several types:

• Linear Periodization: Gradually increasing training volume and intensity over time.
• Reverse Periodization: Starting with high-intensity, low-volume training and gradually increasing volume as competition approaches.
• Undulating Periodization: Varying volume and intensity on a weekly or even daily basis to prevent plateaus and overtraining.

Gradual Increase:
We emphasize gradually increasing weekly volume by 5-10% to prevent overuse injuries while allowing for sustained progression. Balancing volume with adequate recovery is essential to avoid burnout and promote long-term performance gains.

Both indoor and outdoor cycling have their advantages and play important roles in a well-rounded training program.

Indoor Cycling

• Controlled Environment: Indoor trainers provide a consistent and controlled environment, allowing precise control over resistance and intensity.
• Weather Conditions: Indoor cycling is ideal when weather conditions are unfavorable, such as extreme heat, cold, or rain.
• Specific Workouts: Ideal for interval training and structured workouts where precise control over power and cadence is beneficial.
• Core Engagement: Indoor cycling often involves less natural movement, requiring conscious effort to engage your core muscles for stability and balance.

Outdoor Cycling

• Real-world Conditions: Outdoor rides help you adapt to varying terrain, weather, and road conditions.
• Mental Stimulation: Riding outdoors can be more engaging and enjoyable, providing mental stimulation and variety.
• Handling Skills: Outdoor cycling helps improve bike handling skills and overall confidence on the bike.
• Core Engagement: The dynamic nature of outdoor riding, including balance and handling, naturally engages your core muscles.

Using training tools like Zwift and TrainerRoad can enhance your indoor cycling experience and provide structured, effective workouts.

Zwift

Zwift offers a virtual cycling experience with interactive and engaging routes, races, and group rides. It combines the fun of video games with the intensity of structured training.

• Virtual Rides: Explore virtual worlds and ride with cyclists from around the globe.
• Structured Workouts: Access a wide range of training plans and individual workouts tailored to your goals.
• Social Interaction: Join group rides and races to stay motivated and connected with the cycling community.

TrainerRoad

TrainerRoad focuses on providing science-based, structured training plans to improve your cycling performance. It uses data-driven workouts to help you achieve your goals efficiently.

• Personalized Plans: Tailored training plans based on your fitness level and goals.
• Power-based Workouts: Structured workouts based on your power profile to maximize training effectiveness.
• Performance Analytics: Detailed analytics to track your progress and make data-driven adjustments.

Safety is paramount in cycling, whether you're training indoors or outdoors. Here are some key safety tips:

Outdoor Safety

• Wear a Helmet: Always wear a properly fitted helmet to protect your head in case of a fall or collision.
• Be Visible: Use lights and reflective gear, especially when riding in low-light conditions.
• Follow Traffic Rules: Obey all traffic laws and signals. Ride predictably and signal your intentions to other road users.
• Stay Alert: Keep an eye out for potential hazards such as potholes, debris, and other vehicles.

Indoor Safety

• Proper Setup: Ensure your indoor trainer is set up correctly and securely to prevent accidents.
• Ventilation: Make sure your training area is well-ventilated to avoid overheating.
• Hydration: Keep water or electrolyte drinks nearby to stay hydrated during intense sessions.

Setting up your indoor training environment requires some essential equipment:

• Indoor Trainer: Choose between direct-drive trainers or wheel-on trainers. Direct-drive trainers are more accurate and stable.
• Power Meter: A power meter provides precise data on your output, essential for structured training.
• Training Apps: Use apps like Zwift, TrainerRoad, or TrainingPeaks for structured workouts and progress tracking.
• Fan: A good fan helps regulate your body temperature during indoor sessions.
• Mat: A mat under your trainer can reduce noise and protect your floor from sweat.

At our company, we offer a variety of scientifically-backed cycling workouts tailored to meet the specific needs of cyclists. Each workout type serves a distinct purpose in enhancing overall performance. Here are some of the key cycling workout types we incorporate:

Endurance Workouts:
Endurance rides are designed to build aerobic capacity, which is the foundation for long-distance cycling. These workouts typically last longer and are performed at a lower intensity, allowing the body to efficiently utilize fat as a fuel source while promoting recovery and adaptation.

Interval Training:
Short bursts of high-intensity cycling followed by recovery periods are the hallmark of interval training. This type of workout is proven to boost speed, VO2 max (the maximum amount of oxygen the body can use), and overall cardiovascular efficiency. Scientific studies have shown that interval training enhances both aerobic and anaerobic capacity, making it essential for improving race-day performance.

Hill Repeats:
These workouts focus on climbing intervals to build leg strength, power, and efficiency on inclines. Hill repeats also enhance the body’s ability to buffer lactate, which is crucial during sustained efforts at higher intensities, particularly on hilly courses.

Recovery Workouts:
Recovery rides are low-intensity sessions that facilitate active recovery, helping the body to repair and adapt between harder training sessions. These workouts enhance blood flow, reduce muscle soreness, and maintain mobility without adding significant stress to the body.

Tempo Workouts:
Tempo rides involve sustained efforts at a pace that is challenging but manageable. These sessions are key to improving the lactate threshold, the point at which lactate begins to accumulate in the blood. A higher lactate threshold allows a cyclist to maintain a faster pace for longer periods.

Sweet Spot Training:
Positioned slightly below the lactate threshold, sweet spot training balances intensity and volume. This approach maximizes the benefits of training while minimizing the risk of overtraining. It’s particularly effective for improving overall endurance and power output.

Power Profile Training (PPT):
PPT targets specific power zones during cycling to improve performance across various efforts, from short, intense sprints to sustained power output. This training is essential for cyclists who want to enhance their ability to generate and maintain power over different durations.

Low Cadence Workouts:
Low RPM (revolutions per minute) efforts are designed to build muscular endurance and strength by forcing the muscles to work harder against resistance. These workouts are particularly beneficial for improving cycling power and efficiency, especially on tough courses.

Fatigue Resistance:
Fatigue resistance training focuses on maintaining performance even when fatigued, a critical skill for long-distance events. This type of workout is structured to simulate late-race fatigue and helps cyclists build the mental and physical resilience needed to finish strong.

Performance Tests and Benchmarks:
To tailor our training plans and monitor progress, we incorporate regular performance tests on the bike:

• FTP (Functional Threshold Power) Test: A critical benchmark that measures the highest average power a cyclist can sustain for an hour, guiding intensity levels for cycling workouts.

These tests are repeated periodically to adjust training plans and ensure continuous progress toward peak performance.

Additional Key Workouts:

• Pacing Simulation: Workouts designed to replicate race conditions, helping cyclists fine-tune their pacing strategy and fuel intake.
• Form Drills: Specific drills aimed at improving cycling technique, efficiency, and reducing injury risk.
• Cross-Training: Incorporating other activities such as strength training, yoga, or mobility exercises to enhance overall athleticism and prevent overuse injuries.

Choosing the right metric to guide your training depends on your goals and preferences. Here’s a breakdown of each metric:

• Heart Rate (HR): HR monitoring helps to ensure you’re training at the right intensity. It’s useful for endurance training and preventing overtraining.
• Perceived Effort: This subjective measure allows you to tune into how your body feels. It’s valuable for learning to listen to your body and adjust your effort accordingly.
• Power: Power meters provide real-time feedback on the effort required to maintain speed. It’s a precise metric that helps optimize performance by focusing on efficiency rather than just speed or HR.
• Cadence: Monitoring cadence helps to ensure you’re pedaling at an efficient rate, which can improve overall cycling efficiency and performance.
• Training Stress Score (TSS): TSS quantifies the overall training load, considering both intensity and duration. It helps to balance training and recovery, ensuring optimal adaptation and preventing overtraining.

Each metric has its benefits, and often, a combination of these metrics provides the most comprehensive insight into your training.

Our coaching program offers flexible and comprehensive training delivery methods to suit your needs and lifestyle. Here are the key features:

Training Delivery

• Training Peaks: Use TrainingPeaks for detailed workout plans, progress tracking, and performance analysis.
• Weekly Training Plans: Receive personalized training plans delivered weekly, tailored to your goals and schedule.
• Periodization: Structured periodization based on your race schedule and life commitments to optimize performance and recovery.
• Custom Training Zones: Personalized training zones for heart rate and power to ensure you're training at the right intensity.