We have already touched on the significance of your mental approach in high-performance cycling here in the post Unleashing the Mental Edge To Achieve High Performance in Cycling. Now, our focus shifts towards the physical aspects of preparing for races. Although we primarily concentrate on the physical side of training, it is crucial to acknowledge the importance of your attitude and thoughts. Your perception of yourself as an athlete greatly influences your training and racing outcomes.
This post serves as a bridge between the mental and physical determinants of performance by aiming to establish your potential as a cyclist. Determining your potential is no easy task, as it requires understanding what it takes to race well. Additionally, we need to explore the factors necessary to achieve your potential, which involves a slight shift from the mental aspect of performance. We will consider various philosophies and training methodologies to determine the most likely path to success. By the end of this post, you will gain a comprehensive understanding of the commitment and resources needed to become a high-performance rider.
Let’s begin by assessing your capabilities as a bike racer. Instead of relying on a crystal ball to peer into the future, we can look back at your racing history. If you have been following a well-designed training program and have several years of racing experience, you might already be close to reaching your full potential as a rider. Although there is still room for improvement, the gains you make from this point onward will likely be relatively small, around a few percentage points.
On the other hand, if you are new to the sport, have followed an inconsistent training regimen, or frequently missed workouts, your potential for improvement is quite high, possibly even in double-digit percentage points. By adhering to the principles and training guidelines outlined in this post and in my self coaching training course, you can progressively enhance your skills as a rider.
If you find it challenging to strictly follow these training principles, an alternative solution is to purchase a generic training plan from a reputable source (here is a link to plans I provide) or hire an experienced coach (ehem!). I also offer tailored training plans here.
While hiring a coach may be costly, it significantly increases your chances of achieving your high goals, as expert guidance can provide invaluable support.
In most cases, riders fall somewhere between these two extremes. You may have trained regularly but lacked direction at times. Group rides and occasional hard workouts may have been part of your routine to prepare for races. However, there may have been instances when you missed several workouts, and your race results may have placed you deep in the pack. If this description resonates with your training and racing experience, it indicates that you still have ample room for improvement, and my self coaching training course will guide you towards reaching your full potential. However, dedication and commitment are crucial for attaining your goals.
Determining your exact potential is not something I can definitively state. The extent to which you improve by following the guidelines in this book depends on various factors beyond consistent training and a high-performance mindset. Your physical potential, in particular, plays a significant role in your cycling performance. This brings us to the physiology of high performance.
The physical predictors of success as a cyclist are largely determined by your race goals. Different race types demand specific characteristics. For example, if your goal involves hilly races, climbing proficiency becomes essential. Criterium racing requires a generous amount of top-end power, while time trials necessitate the ability to maintain a high, steady intensity for an extended period. Riders who excel in two or three of these disciplines are known as “all-rounders” and are respectable in multiple areas but not exceptional in any one of them. Understanding the demands of each race discipline and the associated physiological requirements will provide insight into your potential and what it takes to achieve your goals.
One crucial aspect of assessing your potential is examining the markers of endurance fitness: aerobic capacity, anaerobic threshold, and economy. Aerobic capacity, also referred to as “VO2 max,” measures your ability to utilize oxygen when riding at maximal effort for a few minutes. The higher your aerobic capacity, the more oxygen you can process to produce energy. Anaerobic threshold, often known as “lactate threshold,” represents the amount of aerobic capacity that you can sustain for a prolonged period, typically around 40 to 70 minutes. Economy encompasses various factors such as physical structure, pedaling style, position on the bike, and bike-handling skills. It determines how efficiently you use energy while riding.
Considering these factors, it becomes crucial to identify your potential for success as a cyclist based on your unique physiology, race goals, and the necessary physical improvements. This knowledge not only helps you set realistic expectations but also guides adjustments in different aspects of your lifestyle, including nutrition, emotional stress management, and sleep.
The Power Duration Curve
The power-duration curve and phenotype provide further insights into the physiological characteristics required for each race type. Climbers possess a relatively high aerobic capacity, a high anaerobic threshold, and excellent economy when climbing hills. Their power-to-weight ratio plays a significant role in their performance, as gravity becomes the primary obstacle. Time trialists, on the other hand, excel in sustaining high power outputs for flat courses, relying on functional threshold power (FTP) to drive their performance. Sprinters exhibit tremendous short-burst power but struggle to sustain moderate power for extended durations. All-rounders are versatile riders who perform reasonably well across multiple disciplines.
Keep in mind that these descriptions are generalizations, and every rider has a unique blend of abilities. Your goal as a cyclist may align with one of these phenotypes, or you may fall into a combination of them. The size of the gap between your current abilities and the requirements of your goal race will determine the magnitude of effort and commitment needed to achieve success.
It’s important to note that training for high-performance racing involves more than just following a specific methodology or workout protocol. While certain training methods may produce average gains, each individual responds differently. Factors such as genetics and various life variables contribute to the unique physiological differences among athletes. Therefore, adjustments and personalization are often necessary to optimize your training and achieve your personal greatness.
Training for high-performance racing also requires faith and belief in the chosen methodology and training program. While there are no guarantees of absolute performance improvements, maintaining faith in your program throughout the journey is crucial. Your philosophy of training and your commitment to following the guidelines provided will greatly influence your outcomes.
Individualize your training
Training is not a one-size-fits-all approach; it requires individualization based on the unique characteristics of each athlete. While there are general methods that work for most athletes, understanding your specific goals, receiving expert instruction, practicing with purpose, and getting immediate feedback are crucial steps in achieving high-performance racing. Let’s delve into these concepts and how they can benefit you.
Step 1: Clear Goal To engage in purposeful training, it’s essential to establish a well-defined goal. Your goal should describe the outcome you aim to achieve, providing direction and motivation for your training. A clear goal allows you to plan subgoals and workout purposes that lead you towards your ultimate objective. Each workout should have a specific purpose aligned with your overall goal, ensuring that every training session contributes to your progress.
Step 2: Expert Instruction While self-coaching is possible, having expert guidance significantly increases your chances of success. An expert can be a coach, mentor, or a training partner who possesses knowledge and experience in achieving high-performance results. They can provide you with specific training guidelines, answer your questions, and help design a tailored training plan. If self-coached, it’s crucial to study sports science and stay mentally engaged with your training to make informed decisions.
Step 3: Specific Practice Once you know the purpose of each workout, it’s important to stay focused and adhere to the plan. The workout’s purpose guides the intensity, duration, and structure of the training session. Avoid haphazard training by following the specific instructions provided by your expert. Training with a partner who is unwilling to follow the plan can compromise the session’s purpose, so it’s best to train alone or with like-minded individuals. Stay committed to purposeful training and strive to accomplish each workout’s intended objectives.
Step 4: Immediate Feedback. Receiving immediate feedback is crucial for making progress and fine-tuning your training. While it may not always be possible for an expert to be present at every workout, aim to get feedback as soon as possible. This feedback can come in the form of face-to-face discussions, emails, or text messages. Analyzing your workout data promptly and seeking expert feedback enhances your understanding of your performance, enabling you to make necessary adjustments and improvements.
Remember that training is an ongoing process, and adjustments may be required along the way. Regularly assess your progress and evaluate if you need to modify your training strategy to align with your seasonal goal. By following these steps, you can engage in purposeful training that maximizes your potential and propels you towards high-performance racing.
I my final post of training theory I dive in a little further the the idea of “Training with Purpose“.