The Idiot’s Guide to Cycling Training Part 1

Part 1 – Consistency

One of the most underestimated elements of getting fit is a very simple, turning up day in, day out. Being consistent is like regular savings into an investment every month, it doesn’t look much to begin with and then all of a sudden it’s a considerable sum and the effect of compounding over time makes a huge impact.

Training in itself is a fairly simple construct with 3 different levers that we can pull in order to see some kind of training response, these are:

· Frequency

· Duration

· Intensity

The important thing here is they are best used in that order. Especially in the early days at the start of any plan or if you are trying to get back in shape after a lay-off. Sadly, too many athletes apply the last one too soon. They chase fitness and some ‘misty-eyed’ version of what they once were, rather than letting fitness occur naturally within realistic timescales.

Much is written about “base training”, Zone 2 and the physiological benefits of this kind of riding, but in reality the objective is pretty simple, these approaches give you consistency. When I look back at my own training logs from 9-10 years ago there was no actual plan but there was frequency and duration. I rode my bike at least 3-4 times a week. I also maintained my commitment to strength training which had been my initial starting point for my training journey.

When you first start any training like working out in the gym for the first time, you will see a wealth of “newbie gains”. In cycling, initially these will include a rise in VO2 max, lactate clearance and mitochondria density. These words may seem gibberish but trust me, they are the building blocks of our long-term fitness and longevity. VO2 max being the maximum amount of oxygen our bodies can absorb in our muscles and mitochondria being the powerhouses of our cells. A lack of mitochondria is what causes metabolic dysfunction and diseases like diabetes.

In these early days, other than frequency, the only metric should be cadence or the revolutions per minute that you pedal at. When I started to become interested in the sport, Chris Froome was in his absolute pomp, and I quickly noticed how fast he pedalled. If you look at riders in the peloton, they typically pedal at the following cadence ranges:

Typical Pro Cadence Ranges by Situation

Flat Terrain/Road Racing: 90–100+ RPM

Time Trialing: 90–105 RPM

Climbing: 70–90 RPM (often dropping to 70–80 RPM on steeper gradients)

Sprinting/Attacks: 100–120+ RPM

Endurance/Long Distance: 85–95 RPM

This is much faster than the average rider. Why? It’s quite simply more efficient. When I am out on the road, I can’t help but notice how slowly both beginners and experienced riders’ pedal. The end result: the dreaded wobble from side to side, which impairs speed.

The formula for power on the bike is very simple it is:

Force x Velocity = Power

By paying attention to velocity and pedalling faster, you will feel much more comfortable, develop better aerobic systems and get faster. In addition, protecting your knees and ankles, enlisting fewer imbalances, making your rides feel more enjoyable and comfortable. You will also lay the foundations of your cycling journey by mastering “speed skills”.

Once you are riding on a regular basis, even if it’s just an hour or so, and you are paying attention to your recovery; then you can gradually increase your kilometres. This period is a fantastic opportunity to figure out the kind of riding you enjoy. You will also get to explore more and meet more lovely cyclists. During these early days I discovered a love of climbing which was physically challenging but also had an element of ‘ticking things off’ which I love. This phase for me culminated in me climbing all 3 ascents of Mont Ventoux in a day and lay the foundations of a love of mountains.

To finish this little piece, I need to quote one man:

The Idiot’s Guide to Cycling Training

Part 1 – Consistency

One of the most underestimated elements of getting fit is a very simple, turning up day in, day out. Being consistent is like regular savings into an investment every month, it doesn’t look much to begin with and then all of a sudden it’s a considerable sum and the effect of compounding over time makes a huge impact.

Training in itself is a fairly simple construct with 3 different levers that we can pull in order to see some kind of training response, these are:

· Frequency

· Duration

· Intensity

The important thing here is they are best used in that order. Especially in the early days at the start of any plan or if you are trying to get back in shape after a lay-off. Sadly, too many athletes apply the last one too soon. They chase fitness and some ‘misty-eyed’ version of what they once were, rather than letting fitness occur naturally within realistic timescales.

Much is written about “base training”, Zone 2 and the physiological benefits of this kind of riding, but in reality the objective is pretty simple, these approaches give you consistency. When I look back at my own training logs from 9-10 years ago there was no actual plan but there was frequency and duration. I rode my bike at least 3-4 times a week. I also maintained my commitment to strength training which had been my initial starting point for my training journey.

When you first start any training like working out in the gym for the first time, you will see a wealth of “newbie gains”. In cycling, initially these will include a rise in VO2 max, lactate clearance and mitochondria density. These words may seem gibberish but trust me, they are the building blocks of our long-term fitness and longevity. VO2 max being the maximum amount of oxygen our bodies can absorb in our muscles and mitochondria being the powerhouses of our cells. A lack of mitochondria is what causes metabolic dysfunction and diseases like diabetes.

In these early days, other than frequency, the only metric should be cadence or the revolutions per minute that you pedal at. When I started to become interested in the sport, Chris Froome was in his absolute pomp, and I quickly noticed how fast he pedalled. If you look at riders in the peloton, they typically pedal at the following cadence ranges:

Typical Pro Cadence Ranges by Situation

Flat Terrain/Road Racing: 90–100+ RPM

Time Trialing: 90–105 RPM

Climbing: 70–90 RPM (often dropping to 70–80 RPM on steeper gradients)

Sprinting/Attacks: 100–120+ RPM

Endurance/Long Distance: 85–95 RPM

This is much faster than the average rider. Why? It’s quite simply more efficient. When I am out on the road, I can’t help but notice how slowly both beginners and experienced riders’ pedal. The end result: the dreaded wobble from side to side, which impairs speed.

The formula for power on the bike is very simple it is:

Force x Velocity = Power

By paying attention to velocity and pedalling faster, you will feel much more comfortable, develop better aerobic systems and get faster. In addition, protecting your knees and ankles, enlisting fewer imbalances, making your rides feel more enjoyable and comfortable. You will also lay the foundations of your cycling journey by mastering “speed skills”.

Once you are riding on a regular basis, even if it’s just an hour or so, and you are paying attention to your recovery; then you can gradually increase your kilometres. This period is a fantastic opportunity to figure out the kind of riding you enjoy. You will also get to explore more and meet more lovely cyclists. During these early days I discovered a love of climbing which was physically challenging but also had an element of ‘ticking things off’ which I love. This phase for me culminated in me climbing all 3 ascents of Mont Ventoux in a day and lay the foundations of a love of mountains.

To finish this little piece, I need to quote one man:

"Ride as much or as little, as long or as short as you feel. But ride."

This famous quote is attributed to the legendary Belgian cyclist Eddy Merckx, widely considered the greatest professional cyclist of all time. https://en.wikipedia.org/wiki/Eddy_Merckx