coaching science

volume, intensity and training distribution

Total frequency and volume

No matter what endurance sport you look at, the very best competitors typically undertake large volumes of training. This varies by sport, with non-impact sports like cycling and rowing generally allowing greater volumes than impact sports like running. Nevertheless, the importance of consistent, sustained training is evident no matter the sport.

In short, more training can often mean better performance, as long as you can absorb and adapt to it. How much training an athlete can manage, and how to reach this level is where the coaching comes in.

Progression needs to account for the age, experience, ability and recovery capacity of the rider. Managing both the training load and intensity distribution of their training is vital to reduce the risk of illness and injury and to achieve (my favourite word) CONSISTENCY.

High intensity intervals

Many studies over the years have established the effects of high intensity interval training on endurance performance. Usually, these are targeted to improve lactate threshold or VO₂max, measured in a lab, or time trial performance.

Interestingly, a range of protocols, from 30s all out efforts or more traditional longer intervals have both been found to be effective in improving 40km time trial performance in well trained cyclists (Laursen et al., 2005). Different interval protocols can be used to target your goal events or adaptations desired but these are the second well proven layer of the endurance performance pyramid. At least when they are part of a well designed training plan, rather than simply added to an already demanding training schedule.

Training intensity distribution

If the foundation of the endurance training pyramid can be summarised as 'ride more', training intensity distribution takes this a step further, considering how these hours are spent.

Again, over a variety of sports, research has shown that top cyclists, runners and rowers tend to follow a polarised training distribution, with roughly 80% of their training at lower intensities (think your traditional Zone 2 base miles) and 20% at higher intensities. Often a relatively small amount of training in what we usually call zone 3 and the remainder as high intensity interval training in zone 4+. 

Polarised training comnbines the first two fundamental foundations of a good training plan. However, 80:20 isn't a universal prescription. The ideal distribution depends on the athlete, their training phase, time available and the demands of their event. The goal is to find a balance that supports adaptation, recovery and consistent progression.

Training stimuli enhancement

Once the foundations are in place, there may be opportunities to gain additional benefits through more specialised strategies.

This could be altitude training or heat adaptation for example, through warm weather training camps or carefully managed indoor training with added heat stress. I feel ergogenic aids such as sodium bicarbonate, beta alanine and creatine fall in this category. These approaches can be useful, but they also come with practical considerations, including cost, tolerance and the potential impact on training quality.

The key principle is to establish a strong training foundation first. These strategies may provide an additional edge, but they're unlikely to compensate for gaps in the fundamentals.

Race-specific training and simulations

As race day approaches, training should increasingly reflect the demands of the target event.

This might be pacing for a time trial event, which can be crucial, or rehearsing your nutrition strategy, training your gut for a long Sportive or Gran Fondo. In a road race, this might be getting your team tactics planned. With the right foundations these can make or break your day, but they won't make up for not being as fit as you could have been.

The taper

Along with race-specific training, this is the icing on the cake of a well thought out and executed training plan. Aiming to arrive at your event fit, but importantly fresh enough to perform at your best.

Typically, this involves reducing training volume to allow fatigue to dissipate while retaining enough intensity to maintain fitness and sharpness. How much to reduce training, and for how long, depends on the event, the athlete's fitness, their accumulated fatigue and their individual response to tapering.

Personally, I like to retain some intensity during this period, adjusting the overall training load so that the rider arrives at the start line feeling fresh but sharp.

Whatever their background, the best cycling coaches intuitively follow many of these principles to create cycling coaching plans. But there's an important distinction between understanding what research tells us and knowing how to apply it to an individual athlete.

Having read, run and taken part in research studies I am well aware that not everyone behaves as the studies tell us. What works brilliantly for one rider may not work as well for another. 

That's why good cycling coaching is a real mix of the art of knowing how an individual responds and thrives and how to apply the scientific evidence to them. The fundamentals provide the framework. Good coaching makes that framework work for you.

Ready to put the theory into practice? Get in touch to find out how personalised cycling coaching can help you reach your goals.