How much training time is needed to improve your cycling fitness?

Summary

In this video, Coach Scott emphasizes the importance of training volume and consistency for progress. He clarifies that two intense workouts per week, followed by softer aerobic sessions, can lead to significant fitness gains. Scott advises against erratic training schedules and recommends a gradual increase in training hours, not exceeding one hour per week, to avoid a catabolic state. He also stresses the need for recovery, proper nutrition, hydration, stress management, and sleep.

Takeaways

• 🕒 **Consistency is Key**: Commit to a regular training schedule without drastic weekly changes to allow your body to adapt and progress.
• 💪 **Quality Over Quantity**: Focus on two high-intensity workouts per week that truly challenge you, rather than numerous less effective sessions.
• 🚴‍♂️ **Understand the Difference**: Distinguish between exercising and training; ensure your workouts are purposeful and not just for the sake of activity.
• 🏞️ **Polarized Training**: Implement polarized training with hard workouts followed by softer, aerobic sessions to maximize recovery and progress.
• 🔥 **Break Through the Firewall**: Push past your comfort zone in training to trigger the body's adaptive processes and enhance resistance to fatigue.
• 📈 **Progress Monitoring**: After three weeks of consistent, challenging workouts, assess your progress with a test to ensure you're improving.
• 📅 **Plan and Adjust**: Strategically plan your workouts over three weeks, then adjust based on your progress to continue moving forward.
• 🚫 **Avoid Inconsistency**: Treat training like a job or a relationship that requires regular, consistent attention to be successful.
• 🌙 **Recovery Time**: Recognize that only a small percentage of your week is dedicated to training, and prioritize recovery during the remaining time.
• 🔄 **Cycling of Intensity**: Alternate between high-intensity workouts and softer recovery rides to enter the anabolic phase for muscle building and recovery.

Q & A

What is the key to making progress in training according to Coach Scott?

The key to making progress in training, as per Coach Scott, is to focus on two key workouts per week that are intense enough to push past your comfort zone, and then to wash these workouts with softer aerobic sessions.

How often should one engage in key workouts to see consistent progress?

Coach Scott suggests that one should engage in key workouts twice a week to ensure consistent progress.

What is the difference between training and exercising as mentioned by Coach Scott?

Training, according to Coach Scott, involves pushing hard enough to make progress, while exercising might not be intense enough to lead to significant improvements.

What is the term used for training that alternates between high-intensity workouts and lighter recovery sessions?

The term used for this type of training is 'polarized training', which is a fundamental key to moving forward with fitness.

Why is it important to not exceed one hour of additional training per week according to the script?

Exceeding one hour of additional training per week can lead to the body staying in a catabolic state for longer, which hinders progress. It's important to give the body consistency and time to recover.

What should one do after three weeks of intense training?

After three weeks of intense training, one should take a little test, such as a local climb or a time trial, to measure progress and provide feedback.

How can one ensure they are not overtraining according to Coach Scott?

To avoid overtraining, one should ensure they are not adding more than one hour per week to their training volume and that they are balancing hard workouts with softer recovery sessions.

What is the significance of the 'anabolic phase' in the context of the script?

The 'anabolic phase' refers to the building phase of training where the body recovers and grows stronger. It's crucial to allow the body to enter this phase with proper nutrition, hydration, stress management, and sleep.

Why might someone not be making progress despite training hard, as per the script?

Someone might not be making progress despite training hard because they are not working hard enough in their key workouts or not allowing for adequate soft workouts for recovery.

What advice does Coach Scott give for those who want to improve their training consistency?

Coach Scott advises treating training like a new job or a new relationship, giving it special love and attention, and ensuring consistency in the training schedule.