Can you handle these intense workouts?
Former professional cyclist Greg LeMond summed up the essence of cycling progress concisely: "It never gets easier, you just go faster." All the grueling training is not so you can kick back and relax when your big event arrives; it's so that on that crucial day, you can deliver the best ride of your life.
"So don't forget your recovery," advises Flammerouge.je coach Tony Williams. "You have to endure the right amount of pain during the right proportion of your training. You only actually get fitter and faster during recovery periods."
So, let's assume you've already built your foundational fitness. Now, you're ready for the high-intensity work that will propel you toward your cycling goals. It's time to embrace the suffering...
1. The S.H.I.T.S. (Seriously Hard Interval Training Sessions)
These sessions are perfect for targeting your VO2 max—the maximum work you can do before your body shifts to anaerobic (without oxygen) mode. S.H.I.T.S. build all-round endurance strength and toughen you up for moments when you need to dig deep, like short, steep climbs or the final push in a race.
Start in the big ring, beginning with the 16t cog or easier. The longer the interval, the easier the gear should be. Build up to a 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 smart trainer or during one of your weekly endurance rides.
- Week 1: 3 x 7 minutes flat out (over 90 percent of maxHR), big ring and 16t cog, with 3 minutes of recovery between each effort.
- Week 2: 4 x 5 minutes flat out in the big ring and 15t cog, with 2 minutes of recovery.
- Week 3: 7 x 3 minutes flat out in the big ring and 14t cog, with 1 minute of recovery between each.
- Week 4: Take a recovery week, then try them in reverse weekly order.
2. 60-Second Killers
For road racers or crit enthusiasts, these short but intense speed intervals help you respond effortlessly to repeated attacks, demoralizing your rivals. Add them to a weekly endurance session or as a standalone turbo trainer session under an hour.
After a 10-minute warm-up, use the big ring and a middle-cog in the rear cassette. Reach 'lead-out' race pace in the first 5-10 seconds of the interval, then sustain a flat-out pace for the remaining minute. After each interval, return to recovery pace for a minute, then go again. Do five intervals followed by a five-minute recovery. Repeat as needed.
3. Escalating Intervals
To excel in long, challenging climbs, time trials, and grueling uphill race finishes, you must endure rising lactate levels and failing legs—welcome to the suffering session.
Warm up for about five minutes, then gradually build to race pace cadence while moving through different gears, each for a specified duration, from the big ring to the smaller ones. Your cadence will decrease as you progress, but hold your form as long as possible. If you can't complete the full set, try again next week.
4. 10:20 Aerobic Development
Speed endurance is key to staying with a fast-moving pack, conserving energy during sportives, or breaking away with the winning group on race day. This session enhances lactate tolerance, elevates cruising speed, and strengthens your aerobic system.
After warming up, select a gear one step tougher than your cruising gear. Increase your pace to a high-tempo intensity, then quickly step up to a full-on lead-out pace for about five seconds. Maintain this intensity for another five seconds before returning to a tempo pace for 20 seconds. Keep the pace relatively high during recovery. Repeat for 20 10-second intervals.
5. 30-Second SMInts (Supra-Maximal Intervals)
These are ideal for boosting peak power and increasing fast cruising speed in the weeks leading up to a significant event.
Perform these on the road for maximum effort. Find a quiet, gradual climb or a false flat for the workout. Start in a harder gear, slow down to almost a standstill, then sprint flat out for 30 seconds. Take at least five minutes to recover and then repeat. Aim for five repeats.
6. Drop Intervals
To win, you must embrace lactate. Incorporate this session once a week for four to six weeks leading up to a big race.
After a 10-minute warm-up, reach full lead-out pace, stand up, and sprint in the big ring/13t cog. Change gears progressively during the 60-second interval. Recover, then go again. Once interval quality drops, start your cooldown.
Remember, mental toughness plays a significant role in your ability to endure these challenging workouts. Build self-confidence, commitment, the willingness to embrace challenges, and self-control to push through the tough times. Mental strength is just as crucial as physical endurance in cycling success. So, gear up, face the suffering, and propel yourself to new cycling heights!
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