I Hate Cycling For This, But Cyclists Should Try It
Summary
TLDRThis video script discusses the importance of structured training for cyclists, emphasizing the need for a personalized approach to enhance performance. The coach shares insights on creating an annual training strategy, highlighting the significance of setting clear goals, managing training load progression, and adjusting plans based on feedback and performance metrics. The script challenges traditional periodization models, advocating for flexibility and a strategy that evolves with the athlete's response to training, ultimately aiming to prevent stagnation and maximize gains.
Takeaways
- 🚴♂️ Structured training is essential for cycling performance improvement, but it's not just about making a plan; it's about a training strategy with checks and balances.
- 🔄 The body's response to training stress is cumulative, and consistency in training and recovery is key to fitness gains over time.
- 📉 Traditional periodization models may have gaps and are often tradition-driven rather than evidence-based, necessitating a more flexible and personalized approach.
- 📝 A structured training strategy should be based on solid evidence, tailored to the individual, and adaptable to real-life scenarios.
- 🎯 Setting clear goals is crucial and should guide the overall direction of the training strategy.
- 📅 Creating an event calendar and ranking events (ABC system) helps in planning the training strategy around specific goals and events.
- 🔄 Training should be segmented into manageable phases, such as preparation, competition, and transition, to progressively build and peak fitness levels.
- 📊 Managing training load progression is critical; it involves adjusting training intensity and volume based on feedback and performance data.
- 📈 Using tools like Training Stress Score (TSS) can help estimate and plan training loads, but it requires flexibility and adjustments based on the athlete's response.
- 🛠 The training strategy should include a framework for ongoing decisions, focusing on key metrics, testing, and transitions to ensure continuous improvement.
- 🧠 Understanding individual responses to training is vital; self-awareness and adjustments can supercharge performance and readiness for challenges.
Q & A
What is the one simple change that could supercharge cycling performance according to the speaker?
-The speaker suggests that structured training is the one simple change that could supercharge cycling performance, despite their personal dislike for it due to its complexity and the lack of alternatives.
What does the speaker mean by 'structured training'?
-Structured training, as explained by the speaker, is a systematic approach to planning workouts and training schedules based on specific goals and metrics, aiming to maximize fitness gains over time through consistency and proper recovery.
Why does the speaker dislike structured training despite its benefits?
-The speaker dislikes structured training because it is often tradition-driven rather than evidence-based, and there are significant gaps in periodization theory. They also express frustration that there is no practical alternative to periodization yet.
What is the importance of having a structured training process with checks and balances?
-A structured training process with checks and balances is crucial to ensure that the training is on track and working effectively. It helps to make necessary adjustments and avoid stagnation or overtraining, thus optimizing performance.
What does the speaker suggest instead of thinking of structured training as a 'training plan'?
-The speaker suggests thinking of structured training as a 'training strategy' (ATS - Annual Training Strategy) rather than a 'training plan' (ATP - Annual Training Plan), emphasizing the need for flexibility and personalization.
How does the speaker propose to segment an entire year for training purposes?
-The speaker proposes mapping out the year with three overreaching periods, dividing them into general preparation, specific preparation, pre-competition, competition, and transition phases, with the aim of gradually building fitness and managing recovery.
What is the significance of managing training load progression?
-Managing training load progression is significant as it helps to find the optimal amount of load an individual can handle without overtraining. It is crucial for avoiding burnout and ensuring continuous improvement in performance.
How does the speaker use the training stress score (TSS) to map out a weekly training plan?
-The speaker uses the training stress score (TSS) from TrainingPeaks to estimate weekly training loads during the peak phase, adjusting the plan based on the athlete's feedback and performance data to ensure effective training without overreaching.
What is the speaker's stance on the necessity of structured training for all cyclists?
-The speaker does not believe that all cyclists should necessarily do structured training, but they do believe that their approach to structured training can apply to more cyclists than a traditional training plan.
What is the key takeaway from the speaker's discussion on training load and peak performance?
-The key takeaway is to keep pushing and never let training stagnate. It's important to understand how much load can be handled without going over the edge and to adjust training plans based on individual feedback and performance data.
How does the speaker approach the development of a training strategy for a new cyclist?
-The speaker starts by understanding the cyclist's goals and then works backwards from the peak event, breaking the training into manageable segments. They emphasize the importance of simplicity, flexibility, and ongoing adjustments based on the cyclist's response to training.
Outlines
🚴♂️ The Necessity of Structured Training
The speaker introduces the concept of structured training as an essential component for cyclists looking to improve their performance. Despite their personal dislike for the traditional approach, they acknowledge its effectiveness. The paragraph emphasizes the importance of a training plan that goes beyond mere workouts and includes a science-based understanding of how the body responds to stress and the need for recovery. The speaker also critiques the traditional periodization model, suggesting it's often tradition-driven rather than evidence-based, and calls for a more flexible and personalized training strategy.
🎯 Setting Goals and Developing a Training Strategy
This paragraph focuses on the importance of setting clear goals and developing a training strategy to achieve them. The speaker points out that successful and unsuccessful cyclists often have the same goals, but the difference lies in the process and strategy. They suggest mapping out an annual training cycle with simple, manageable segments, starting with general preparation and moving towards specific preparation and competition phases. The speaker also highlights the significance of managing training load progression effectively to avoid overtraining and ensure continuous improvement.
📊 Monitoring Progress and Adjusting Training Load
The speaker discusses the importance of monitoring progress and adjusting training load based on individual response to training. They introduce the concept of a training stress score to measure the intensity of workouts and suggest using this metric to plan and adjust training throughout the year. The paragraph emphasizes the need for flexibility in training plans to account for variability in how an athlete feels and performs. The speaker also mentions the importance of ramp rates to manage load increases and avoid overtraining, ultimately aiming for a personalized and evolving training strategy that leads to improved performance.
Mindmap
Keywords
💡Structured Training
💡Training Stress Score (TSS)
💡Periodization
💡Recovery
💡Adaptations
💡Annual Training Strategy (ATS)
💡Training Load
💡Ramp Rates
💡Transition
💡Peak Performance
💡Evidence-Based Training
Highlights
Structured training is essential for cycling performance improvement but often goes against common cycling training advice.
Structured training involves a consistent scoring system based on training stress to track fitness gains over time.
Recovery management through hydration, nutrition, sleep, and rest is crucial for accumulating training points and enhancing performance.
Traditional training methods are often tradition-driven rather than evidence-based, leading to gaps in periodization theory.
A practical alternative to periodization is yet to be developed, necessitating continued use of structured training with adjustments.
The importance of having a structured training process with checks and balances to ensure training effectiveness is emphasized.
Structured training should not be a rigid plan but a flexible strategy that can be personalized for each cyclist.
The training strategy should be based on solid evidence and tailored to fit individual needs and goals.
Understanding personal cycling goals is the first step in developing a tailored training strategy.
The process involves mapping out an entire year with overreaching periods and specific segments for general and specific training.
Training load progression is critical and must be managed carefully to avoid overtraining and ensure continuous improvement.
The use of a training stress score can help estimate and plan weekly training loads for optimal performance.
Adjustments to the training plan should be made based on feedback and performance data to adapt to individual responses.
The importance of simplicity in training plans is highlighted, with examples of how top cycling teams keep their training straightforward.
A detailed explanation of how to segment an annual training cycle into manageable phases for gradual progression.
The significance of ramp rates in managing training load to avoid rapid increases that could lead to injury or burnout.
The strategy of using ongoing decisions based on key metrics, testing, and transition to ensure continuous improvement.
The final integration of the training strategy with the athlete's response to training and readiness for unexpected challenges.
The key takeaway is to understand individual responses to training and to be prepared to make adjustments as needed.
Transcripts
if there was one simple change that you
could make that would supercharge your
cycling performance would you try it
well unfortunately there is and I hate
cycling for this but right now it seems
there really aren't any alternatives to
structured training if you're not doing
it you need to start taking advantage of
it today I'm going to share my
structured training planning process
that has helped the cyclists I've
coached over the past 12 years reach the
top of their sport or achieve their
personal goal but here's a warning it
goes against most of the common cycling
training advice that you've heard even
if you've never done structured training
before this process could be the game
Cher for your performance first let's
clarify what I mean when I say
structured training and how it can
transform your performance is it just
about making a plan and writing the
workouts well not exactly so let me give
you a quick science lesson on how your
body works in imagine your
year looks like
[Music]
this and every ride you
do gets a
score the higher the score the more
potential there is for Fitness gains and
then consistency is the key so then if
you're riding you take a rest riding
take a rest
take a rest this all compounds so that
your Fitness builds over time so just
keep doing
[Music]
this and your Fitness will build over
time but how do you do this well the
score is based on different metrics and
if you accumulate a lot of training
stress it indicates that you're pushing
your body enough to stimulate
adaptations so you'll score higher over
time and then if you manage your
recovery well through proper hydration
nutrition sleep and rest then you'll
have more energy to earn even more
points but why do I hate this it sounds
like an amazing strategy right well it's
because our understanding of how we
respond to stress has evolved but the
way that we plan training hasn't
traditionally coaches have structured
training by choosing a periodization
model and an intensity distribution
model and building from there and these
methods are often tradition driven
rather than evidencebased and there are
significant gaps in every periodization
Theory some people are asking the right
questions about new approaches but
here's what frustrates me we don't have
a practical alternative to periodization
yet so as much as I hate it I continue
to use structured training filling in
the large scientific gaps by making
adjustments where I can and leveraging
its strengths which are are helping
provide some progress and structure to
workouts as well as aiding in the mental
aspect of training but here's the Trap
you can't just follow a plan and expect
results the real key is having a
structured training process full of
checks and balances to ensure you're on
track and your training is working I'm
going to show you how to do that in just
a minute but before we dive into that
process let me answer the question does
this mean all cyclists should do
structured training my answer is not
necessarily you need to understand the
system to decide for yourself though but
I do believe my Approach applies to more
cyclist than a traditional training plan
so let me explain first stop thinking
about it as a training plan think of it
more like a training strategy remember
structured training doesn't
automatically mean good and this is
where we get ATS annual training
strategy rather than ATP annual train
training plan second your strategy needs
to be flexible which is challenging you
basically do this by researching science
but to save you the effort I've done the
homework over the years and have a few
ideas that have worked out for me and
you can tweak this strategy to fit your
own cycling and create your own version
for example you can apply this to any
type of cycling everyone is different so
we all need different training
strategies and in case you are wondering
this training strategy is based on solid
evidence but not just on data that you
can measure it's important to knowe that
what works for us might not work for
others and the other way around so
training should fit each person what
works in theory might not always work in
real life now let me show you how I
develop a training strategy using a new
cyclist who just started with Semi-Pro
coaching this week so let's get to Step
One and it might sound cliche but
knowing why you ride and what your goals
are is crucial picture your number one
cycling goal right now got it this goal
sets the general direction because
here's something no one talks about when
it comes to goals winners and losers
have the same
goals let that sink in if successful and
unsuccessful cyclists have the same
goals the goal isn't what makes you
successful it's the process and in this
case it's the strategy for your goal
simply State what you want to achieve
for example I want to top 10 in the
filthy 150 it gives you a result and an
event and performance goals can come
later put that goal down into an event
calendar first and there might be other
events that you want to add so the
classic ABC ranking from Joe for real is
really useful here so see this table
when deciding now step two and then this
next one some people ignore and others
don't but I think it's it's actually
pretty important a few years ago I got a
glimpse into the training of one of the
world's top cycling teams and I noticed
a pattern everything they do is simple
for example here's how one workout was
written there's no need to over
complicate training let's map this out
so we are basically segmenting an entire
year starting with three overreaching
periods so if we have our complete year
here this is a year and the start and
end can be anywhere now if we want to
divide this into three we're kind of
looking at half and then half again the
first one here
is
prep and then
comp and
then transition right then we can divide
these up
again now here is going to be where get
into General prep and then specific prep
and then we have pre comp comp and then
transition again now we get to the final
segments and these are really the ones
that you will see moving from month to
month so we have
base one 2
3 we have build one
two we have
Peak
perform and then transition preparation
the objective is to gently return to
normal training volumes at reduced
intensity base the objective is to build
Fitness with a tolerable yet challenging
training load and then we move to build
and the objective is to consolidate
Basic Fitness and to maximize race
specific Fitness pre-m and competition
so Peak and perform the objective here
is to freshen up for your best race
result transition then the objective is
just to shed fatigue so you can do the
whole thing again and the names used are
the progression from General to specific
training and it doesn't really matter
what names are used here but I found
that a 5 to 7 month training cycle is
ideal if you're new to structured
training stick to seasons of 3 to 4
months before having a longer rest Elite
athletes are best served with seasons of
about 5 to 7 months now step three this
step is one of the most crucial and
getting it wrong could impact your
entire year but getting it right will
give you a Competitive Edge and it's
managing training load progression I
start with the numbers and we'll talk
about them in a second and then I adjust
that based on feedback from the wrer and
what the numbers are telling me so just
remember the goal is finding out how
much load you can handle without going
over the edge and you can use prior
training history for this or have a look
for signs of recovery and performance
along the way but your Peak is a
component of your starting load and how
quickly you can add Fitness without
burning out and I've discussed this a
lot so the key takeaway here is to keep
pushing never let your training stagnate
now I follow some guidelines to get set
up and adjust from there so let's have a
look at this actual annual training
strategy that I've put together remember
the stress score from the start of the
video I use a measure called training
stress score from training Peaks again
it's not perfect but I use it and I'll
map out a weekly TSS estimate where we
might end up during the peak phase using
TSS to hours and I'll show you what I
mean so this Rider has a maximum of 17
hours availability when they're close to
their Peak but really they're averaging
10 to 12 hours per week in the buildup
for that so for most Riders the average
during a base phase would look around
50% of a weekly TSS so let me just show
you what that means in this whole period
here this whole base period
here this uh I make an assumption just
when I'm estimating that this weekly
number here this 400 have just written
over it this 400 means 8 hours of
training so if you can you just go up
here you know
450 is approximately 9 hours you know
here the 600 approximately 12 hours so
that's that's kind of how I work and
then I just
generally build that over time now of
course this is the plan and this is the
plan that I have a problem with is some
weeks you feel better some weeks you
feel worse some rides you feel better
some rides you feel worse so actually
planning this out and then sticking to
it you might be missing out on gains or
you might be doing some damage so that's
where the adjustment needs to come from
month to month week to week and even day
to day but this isn't an exact science
due to the variability of each ride but
you can get a pretty good idea by
reviewing your training at different
times of the year to see kind of how
accurate this is and after this i d i
double check the Ramp rates to
effectively manage and avoid increasing
load too rapidly so you can see here
these are the recommendations I have and
again this isn't an exact science so we
can see what this sort of shakes out to
out here you know you have 2 two 2 1 2 3
3 three is the maximum here three down
here this is a rider that isn't brand
new has been around three or 4 years so
this is this would be fairly safe and I
would start here I would see what
happens after the first few weeks how it
this is manageable and then maybe I
would increase it the following week or
maybe 4 weeks to get a feel for if it's
possible all the time still
managing this process so when we get
down to the peak down here we don't run
out of a room so we're always moving
always evolving this number so so the
fitness can go up up up up and up
finally this is where it comes all
together how we use the strategy to make
ongoing decisions and you can see the
framework I use to base all of my
decisions on and using these parameters
Focus key Metric testing and transition
ensures that the athlete and I always
know what we're aiming to improve how we
measure improvements what we test to
find the improvements and what that
tells us when we're ready to move on to
the next phase of training so working
out what these are for you is going to
your best place to start for me because
it changes for every athlete so that's
how you put the whole thing together and
the question is now should you make one
and if so how let me ask you this even
if you've been cycling for a while you
wouldn't just jump on a bike and attempt
the Twitter front right so the same
applies when you're creating an annual
training strategy it has to map out your
journey in cycling it doesn't need to be
complex or you don't need to use
training Peaks a spreadsheet will do
even a piece of paper will do but just
start using the main parts of the
progress road map pick a goal work
backwards and break your training into
segments keep it simple and manageable
ensuring you're constantly putting in
the work without overwhelming yourself
as you progress over time then you can
start layering in more complexity but
remember this complexity has to be clear
and serve a purpose knowing what
improvements and when to trans I have
been the key for me and my athletes and
this should be the key for you as well
but really the best hack in this
strategy is learning how you respond to
training I spent a lot of time working
on this for athletes I coach but if you
can do it for yourself you will
supercharge your performance also
ensuring you're ready for the unexpected
challenges that will come your way but
the thing is I've only really glossed
over the basics and if you're looking at
different types of training sessions
Within say the build phase watch this
next video where I reveal the best
scientifically validated interval
training for more short duration power
تصفح المزيد من مقاطع الفيديو ذات الصلة
How to Build Muscular Strength & Power | Dr. Andy Galpin & Dr. Andrew Huberman
How I Make My Running Training Plans
3 atletas deixaram Pacholok - Entenda os motivos de cada um
10 Ways To Utilize RPE In Powerlifting Programs
What’s a good ratio of fat to muscle gained on a bulk?
Hoe weet je welke sport het beste bij je past?
5.0 / 5 (0 votes)