I Hate Cycling For This, But Cyclists Should Try It

Summary

This 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

00:00

🚴‍♂️ 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.

05:02

🎯 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.

10:02

📊 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.

Keywords

💡Structured Training

Structured training refers to a systematic approach to athletic development, where workouts are planned and organized according to a specific plan to achieve optimal performance gains. In the video, the speaker emphasizes the importance of structured training for cyclists, stating that it is a key component to supercharging cycling performance and reaching personal or professional goals.

💡Training Stress Score (TSS)

Training Stress Score, or TSS, is a metric used to quantify the intensity and duration of a workout, indicating the amount of stress placed on an athlete's body. The script mentions TSS as a tool for managing training load and ensuring that athletes are pushing their bodies enough to stimulate adaptations without overtraining.

💡Periodization

Periodization is a training method where the athlete's annual plan is divided into distinct periods, each with specific goals and types of training. The video critiques traditional periodization models as being tradition-driven rather than evidence-based, suggesting a need for a more flexible and individualized approach.

💡Recovery

Recovery in the context of the video refers to the process of rest and restoration that follows intense training to prevent overtraining and ensure athletes are ready for their next workout. It includes proper hydration, nutrition, sleep, and rest, which are crucial for earning more 'points' in the training score system mentioned.

💡Adaptations

Adaptations are the physiological changes that occur in an athlete's body in response to training stimuli, leading to improved performance. The script discusses how accumulating training stress can indicate that the body is being pushed enough to stimulate these beneficial adaptations.

💡Annual Training Strategy (ATS)

The Annual Training Strategy, or ATS, is a more flexible and individualized approach to planning an athlete's year compared to the traditional Annual Training Plan (ATP). The video suggests thinking of structured training as a strategy rather than a rigid plan, allowing for adjustments based on the athlete's response to training.

💡Training Load

Training load refers to the overall quantity and quality of training an athlete undertakes. The video emphasizes the importance of managing training load progression to avoid overtraining and ensure athletes are consistently making fitness gains.

💡Ramp Rates

Ramp rates in the context of the video are the increments by which training load is increased over time. The speaker discusses the need to double-check ramp rates to effectively manage training load and avoid increasing it too rapidly, which could lead to injury or burnout.

💡Transition

Transition, as used in the script, refers to a phase in the training cycle where the intensity and volume of training are reduced to allow for recovery and preparation for the next phase of training. The video describes the objectives of different transition phases, such as shedding fatigue or returning to normal training volumes.

💡Peak Performance

Peak performance is the optimal state of an athlete's abilities, achieved at a specific time before a major competition or event. The script discusses planning for peak performance by managing training loads and ensuring athletes are fresh and ready for their best race result.

💡Evidence-Based Training

Evidence-based training is an approach that relies on scientific research and data to inform training practices. The video advocates for moving away from tradition-driven methods and towards evidence-based strategies that are tailored to the individual athlete's needs and responses.

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