The world of professional cycling is undergoing a quiet revolution, one that challenges the long-held belief that more is always better when it comes to training. The key to maximising performance, it seems, is not in logging countless hours on the bike but in finding the sweet spot of consistent, high-quality training. This paradigm shift is particularly intriguing, especially for those who have traditionally embraced the 'more is better' mindset. Let's delve into this evolving landscape and explore why a more nuanced approach to training might just be the secret weapon for cyclists aiming to reach the pinnacle of their sport.
The Rise of Low-Volume Training
The story begins with Brandon McNulty, an American cyclist who, alongside the likes of Tadej Pogačar, has been making waves in the cycling world. McNulty's success, however, is not solely attributed to his prowess on the bike; it's also linked to his unique training regimen. Unlike many of his peers, McNulty rides for just 15 to 16 hours a week, a fraction of the time traditionally expected from professional cyclists. This is part of a growing trend among elite and professional cyclists who are embracing low-volume training, a strategy that involves logging less than 20 hours per week for professionals and less than 10 hours per week for amateurs.
This approach is not about cutting corners; it's about finding the optimal balance. High-volume endurance training, while effective up to a certain point, can lead to injury, burnout, and mental limitations. Ryan O'Boyle, an elite cyclist, switched to low-volume training to achieve a better work-life balance. He notes that the traditional view of training less as lazy or weak is changing, as cyclists who log fewer hours are proving to be faster and more energetic.
The Shift in Cycling Dynamics
The shift in cycling dynamics is particularly evident in the changing nature of races. With races becoming shorter and faster, the emphasis is now on speed and explosiveness rather than ultra-endurance. The longest Grand Tour stages, which once lasted seven or eight hours, are now reduced to four to five hours, with some stages lasting only two to three hours at an average speed of 50kph (31mph). This evolution in race dynamics means that mega-aerobic fitness is less valuable than it once was, and cyclists are adapting their training accordingly.
The Science Behind Low-Volume Training
The science behind low-volume training is fascinating. It's not about doing more high-intensity sessions; instead, it's about adding more endurance hours around them. Zach Nehr, a writer and coach, explains that a high-quality session can stimulate physiological adaptations similar to those gained from low-intensity, high-volume training, but in less time. This means that cyclists can achieve more with less, a concept that is both intriguing and controversial.
The Role of Intensity and Recovery
The key to low-volume training is balancing training stimulus with recovery. Most coaches and physiologists agree that two to three high-intensity sessions per week is the sweet spot for long-term progress. Beginners should aim for one or two such sessions. Interval training, which focuses on riding at the highest repeatable intensity within a given zone, is a crucial component of this approach. Instead of a steady four-hour endurance ride, cyclists break the work into intervals at 70-75% FTP, making the most of their limited time on the bike.
The Importance of Quality Over Quantity
The emphasis on quality over quantity is a critical aspect of low-volume training. Jeroen Swart, head of performance at UAE Team Emirates-XRG, advocates for this approach. He notes that many professional athletes make the mistake of doing too much training or too little recovery. By monitoring load and backing off when necessary, Swart has helped increase performance at UAE Team Emirates. The key is to ensure that every session counts, and cyclists should focus on getting the most out of their limited time on the bike.
The Benefits of Low-Volume Training
One of the biggest advantages of low-volume training is reducing fatigue, allowing cyclists to start each session in a fresher state. With only eight hours of training per week, it's easy to build ample recovery hours between high-intensity sessions. However, training on tired legs is also a key component in building fatigue resistance, and professional cyclists rarely arrive at an interval session completely fresh. Instead, they begin their VO2max intervals with significant fatigue in their legs, adapting to the load to tolerate fatigue.
The Importance of Strength and Recovery
Strength work, running, torque training, and heat training are great ways to improve performance without needing to find extra hours in a busy schedule. Additionally, recovery should be made time-efficient. Eating well, relaxing, having a massage, and ensuring adequate sleep are essential components of a successful training regimen. The quality of recovery should match the quality of sessions, and cyclists should always ask themselves if there's a more effective way to spend their time.
Conclusion: The Future of Cycling Training
In conclusion, the future of cycling training is about finding the right balance. The old-school 'long, slow distance' model is not necessarily the best approach, and cyclists are increasingly embracing low-volume training. This approach, which focuses on quality over quantity and intensity over endurance, is challenging traditional beliefs and offering new insights into the world of professional cycling. As the sport continues to evolve, cyclists who embrace this paradigm shift may just find themselves at the top of the podium.
