In what way should the cycling training volume ever change during the off-season as well as during festive seasons?

Question

How does the most practice of all in cycling training volume evolve during a season?

Answer 1

I would like to specify that in the preparatory period, the emphasis should focus on building an endurance base and subsequently the volume should be increased. However, it should be just the opposite during the competitive period where the volume should be lowered and the intensity increased to attempt to ready the athlete for the race more efficiently. This will be different for the events concerned as a longer event will most probably be less affected by the cut back of the volume of training that is aimed at the endurance.

Comments

My coach never increases volume by more than 5 miles per week. Week 1: 40 miles, week 2: 45 miles etc. I'm training for triathlon so it's usually 3 rides per week: Long ride, interval ride (constantly switching between different interval lengths at zone 4-5 pace), and a cruise ride (usually 20 miles at race pace). Then every 2-3 weeks he'll schedule a "recovery week" to try and absorb the training; basically all the volume drops significantly for that week and then ramps right back to where we were the following week. Over the last 2 years I've seen my riding really improve from racing around 160 watts to around 220 watts now. I'm sure there's different methods out there- this seems to be working for me at least.

As a side note- I noticed the single biggest jump I've ever had in cycling performance was by simply getting a professional bike fit.

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After taking a few weeks off the bike (advice from a previous content), this was perfectly timed for a restart. Thanks

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6.5hrs/wk this season and I can hold my own but the endurance is lacking. However, I don't like longer rides.

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Your advice is for people training to race.  For those of us training for long distance touring, it is a bit different.  If you are training to tour, just like any other sport, specificity is the key.  It is one thing to go all out in a four hour race and then take days off, because you can.  When touring, you are on your bike six or more hours per day, every day, for weeks.  An athlete well trained for another cycling discipline will adapt, but they may be a bit miserable for a while.  It is definitely a different game when you are riding 60-100 miles per day on a bike that weighs 60 lbs. or more, and you have to get up tomorrow, and the day after and do it all again.  Nutritional needs are different as well, but that is another topic.

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How should our volume fluctuate during the off-season? Maybe low to take a break in early winter, then high through the dead of winter and then start to reduce volume and increase intensity in spring? I'm  having a hard time mentally reducing my intensity as winter is creeping in. It's more fun to chase backwards hat Dylan than to grind out hours at low intensity. I'm doing it, but it's hard.

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Comparing podcast from LtD (LSRF in Dutch) with your content there is a difference: reverse periodization vs normal. You seem to show 'normal periodization'. Whilst doing large volume in wintertime is extremely difficult for amateurs, and one cannot keep high volume + intensity towards events. I think working on weakness (anaerobic capacity) first and then cranking up the volume is a good alternative. But I'm no expert!!

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What about training on a large flat empty parking lot at a constant sustainable cadence doing ovals around it? And gradually increasing distance?

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Hi Dylan, I wondered what you thought of a situation like that of Damien Clayton or Alexandar Richardson. Two pros who both tried cycling in their mid 20s, loved it so much that they did 1100+ hrs in their first year. Their subsequent annual training volume decreased as they became racers and eventually pros. Q: Do you think there's something to be said for dedicating an entire year to base volume, rather than a typical 'base phase' length, especially for someone just starting out? Kind of a Hail Mary but it seemed to pay off for these guys afterwards!