Evolution in Cycling Base Training

Professional cycling training has significantly evolved, moving away from a traditional reliance on solely Zone 2 training during the off-season to incorporate year-round high-intensity efforts.

This shift is driven by changes in the racing calendar and an advanced understanding of physiological benefits.

Old School Approach

Historically, elite cyclists often started their training year out of peak physical condition, sometimes overweight, before beginning intense training camps in January. These camps typically involved 25-35 hours per week of low-intensity riding (Zones 1-2) with minimal high-intensity work, sometimes lasting up to eight hours per session.

The aim was a slow buildup to a short peak, usually for races like the Tour de France in July. Riders would often be in suboptimal form for early-season races, using them as further training.

Modern Day Approach

Today, professional cyclists are required to perform for extended periods, typically 6-9 months from March to October, with some seasons starting as early as January. This longer race calendar necessitates a more sustained level of fitness, making the traditional slow buildup less viable. Increased race days offer more opportunities but also carry risks of burnout, travel fatigue, and potential for crashes or illness.

Benefits of Year-Round Intensity

Year-round high-intensity training (HIIT) boosts both aerobic and anaerobic capabilities, improves recovery time between efforts, and provides the high-end power essential for racing.

While this type of fitness can decay rapidly, regular and spread-out HIIT sessions help maintain it. Unlike the past, where concentrated high-intensity blocks were used before goal races, modern training integrates 1-2 high-intensity sessions per week almost continuously throughout the year. This approach allows riders to sustain "race-level" fitness for longer durations.

Winter Workout Examples

Winter training now includes specific high-intensity sessions targeting sprint ability, torque production, and VO2 Max development. Two key types of workouts observed among WorldTour riders are:

Torque Sessions

These involve low cadence, high power intervals. For instance, Pavel Sivakov's training includes eight repetitions of 4-minute intervals at 45 rpm, transitioning into a 30-second burst at 60 rpm, performed at approximately 400-500 watts.

VO2 Max Intervals

These aim to improve maximum oxygen uptake. Anton Schiffer, with Visma-LAB, incorporates various VO2 Max intervals within a single 4.5-hour session, such as 40/20s, 30/15s, 30/30s, and 4-minute efforts.

Some athletes, like Mathieu Van der Poel, also utilize winter cyclocross racing as an intense form of cross-training and preparation for the road season, effectively integrating high-intensity efforts into their off-season.

Risks and Management

The highly scientific and structured nature of modern cycling, involving extensive data tracking and precise management, also carries risks.

Overdoing any aspect—nutrition, recovery, or hard training—can lead to physical and mental burnout.

This is particularly noted in young riders who, driven by high motivation or contract pressures, may overtrain, peak too early, and subsequently experience prolonged periods of underperformance.

Long-Term Vision

Effective training requires precise dosing and timing of high-intensity efforts to maximize long-term performance and career longevity. The goal is to build fitness progressively year after year, with the off-season serving as a crucial period for consolidation before adding new training gains. Incorporating 1-2 high-intensity sessions weekly alongside Zone 2 training in winter is recommended for sustainable development.