Former pro cyclist Greg LeMond summed up cycling progress succinctly: "It never gets easier, you just go faster." What he meant was that all the hard training is not so that you can sit back and cruise when your goal event arrives, but so that on the big day you can deliver the best ride of your life.
“But don’t forget your recovery,” warns Flammerouge.je coach Tony Williams. “You’ve got to hurt for the right proportion of your training for the right amount of time; you only actually get fitter and faster during recovery periods.”
So let’s assume you’ve already built your base fitness. Now you’re ready for threshold intensity work. These are the workouts that will help you achieve your cycling goals. It’s suffer time...
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1. The S.H.I.T.S.
Why? These Seriously Hard Interval Training Sessions are great for targeting your VO2 max – that is the maximum amount of work you can do before your body starts working anaerobically (without oxygen). These sessions will build all-round endurance strength and toughen you up for when you need to dig deep. Whether it’s for short, sharp climbs, a last gutsy push of pace before a final race sprint or the last few minutes of a time trial, one session of S.H.I.T.S. a week in the last couple of months before an event will target your aerobic capacity and give you a reserve tank when you need it.
How? In the big ring, start with the 16T cog or easier. The longer the interval you choose, the easier the gear should be. Build up to race cadence (90rpm or more) over the first 30 seconds of the interval then sustain that intensity for the duration. This session can be done on a turbo trainer, or incorporated into one of your weekly endurance rides.
Week 1 3 x 7min flat out (over 90 percent of maxHR), in the big ring and 16T cog, with 3min recovery between each effort.
2. 60-second killers
3. Escalating Intervals
4. 10:20 aerobic development
5. 30-second SMInts
6. Drop Intervals
Top tips for mental toughness to help you get through the hard times
Self-confidence
Commitment
Challenge
Control
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