Last Updated on 8 September 2021:
None of us enter into this incredible sport with a thorough understanding of the basics of cycling training. Often we are fed confusing tidbits of information, ‘bro-science’, or even irrelevant anecdotal information.
Yet, having a general understanding of why we train is fundamental to seeing improvements. Much like being told to focus on the muscle you’re training in a gym, knowing what you’re focusing on in cycling training, will help improve your performance.
Covered in this blog
- How to train using zones
- Which zone system should you use?
- Zones versus %FTP
- Understanding basic session structure
- Training pyramid
- The basics of adaptation
- Over or supercompensation
- Long term cycling performance
- The ideal training and recovery cycle
- Timing training around events
- How to taper
Note: the above video is an oldie – enjoy(!), but note that I currently prefer prescribing training based on %FTP
How to train using zones
Even if you are brand new to cycling, you have probably heard of training zones; perhaps at school, at the gym, or from some other source. Most of these systems mentioned are based on heart rate, because they aren’t blessed with being able to train with a power meter like cycling is. There are many different systems, not just heart rate and power, but there are many different heart rate zone systems, and many different power zone systems too.
The two main ones I recommend are set to Functional Threshold Power (FTP), Maximum Minute Power (MMP), or their heart rate (HR) equivalents. In fact, if you’re reading this because you’ve purchased one of my older training plans, you should reference this following diagram to convert MMP to FTP, to make understanding this a little bit easier.
Training zones are specific ranges of percentages of Functional Threshold Power (FTP – the estimation of the highest power you could hold for one hour – or its HR equivalent, FTHR), Maximum Minute Power, or Maximum Heart Rate (MHR). Training to power definitely beats training to heart rate, but it’s not the end of the world if you don’t use power.
To set your zones, you will need to do some testing to identify your measures. FTP typically uses a ramp test or 20’ test, MMP might use a 3’ all out effort or a ramp test as well. The HR equivalents use similar tests.
Once you have your measurements, you can use the following graph and a calculator to identify what your training zones are; then you can get started training with them. For the best results, when training using zones, you should train indoors. If you’ve ever used a power meter outside, you will know it can be very tricky to stick to a certain power range. Factors such as weather, terrain, and traffic can make that hard. There’s definitely a balance to be had though, I’m sure none of us started cycling just to train inside.
As you can see, the various different zones will provide various different benefits – or adaptations. If you’ve accurately set your goals, and spent some time analysing the demands of your chosen event(s), then you should be able to identify zones which will be useful to train in. You might also notice areas where you are weaker or struggle and this might help you make a decision on how to train too.
Which zone system should you use?
This might depend greatly on what software you are using. I strongly recommend taking a look at both Pillar and TrainingPeaks. Both of these tools currently use FTP/FTHR heavily, for this reason I’d recommend setting your zones to FTP. This will ensure that you don’t need to make constant calculations.
Somewhat sadly, theory and best practices on training are constantly changing and evolving. This might mean that this advice gets outdated. Don’t worry, I’ll be sure to keep this page updated!
Zones versus %FTP
If you use TrainingPeaks, you might be familiar with the workout builder tool. I use this with all my training sessions as it provides my clients with a user-friendly way of completing them. When they export the training session to a device or software to complete (for example Zwift, TrainerRoad, Garmin or Wahoo devices) my clients see exact power outputs, cadence targets, and other useful information.
With that in mind, almost all my sessions have a more specific power target to achieve as %FTP. I find that this helps my clients stay more specifically to a target that will get the best adaptation for what we need. Of course, this might become more zone focused when outside, due to the challenges I mentioned earlier.
What you choose is up to you, but unlike changing between different zone systems, switching between %FTP and zones is much easier. This allows you some flexibility in deciding which you prefer to train to.
Understanding basic session structure
Although I’ve updated the information contained within this blog post, the infographics I have used are still the originals. Enjoy a little taste of retro Pav Bryan work!
Understanding basic cycling session structure is going to really help you get used to training. Essentially, all this comes down to is the longer duration you spend on the bike, the lower the intensity will be. Partly because doing long hard rides will produce a lot of stress, which will take a longer time to recover from, and partly because your body just won’t allow you to do it other ways!
Training pyramid
The following graphics shows that as intensity rises, duration at said intensity decreases. As mentioned above, this is just fundamental physiology. What it also shows is that each zone has an upper and lower limit. While these zones often do slightly bleed into each other, you can easily see that in order to become a better cyclist, you should spend some time increasing the length and height of your pyramid.
The basics of adaptation
Interestingly, the only way for you to actually become fitter is for you first to become fatigued. Stressing your body through training will lead to short term fatigue which, once recovered from, will turn into fitness. The graphic below shows you exactly how this is done.
All of us start with a baseline fitness. The overload part of this – as the red line drops below baseline fitness – happens after you train. As you start to recover, your body should overcompensate and adapt to be more capable of dealing with that stress.
Of course, it gets more complicated the higher your baseline fitness goes. At first, you might be able to see cycling performance improvements from as little as a couple of rides per week. This would be where you allow that full recovery between rides (training) before adding more training related stress. As your fitness increases, however, you will need to add more stress and structure the training so you can recover well enough between sessions, but not so much that you get reversibility.
The biggest challenge is that it typically takes your body 14-21 days to show those adaptations. When you consider this, it is easy to see how allowing your body to fully recover is counter-productive as you’ll end up seeing some, if not all, of your hard work disappear due to reversibility. The next graphic below shows this in more detail.
The graph above also shows the best time to add your main event. This can take years of trial and error to get right and is why I recommend practising your taper – more on this later – frequently, even if it’s a mini version of your taper.
In the graphic above, you can see how more complicated it can be to plan and time your training. Too much training stress and you will struggle to recover, too little and you will struggle to see any benefit.
The graphic also shows the point at which you need to start adding more training stress to your body (A, B, & C). Typically, most cyclists use a 4-week block of training; 3 weeks of hard work, 1 week of recovery (sometimes called a meso-cycle). After that week of recovery, you start stressing the body again with training. However, everyone is different and some people might need more or less recovery time before introducing more training stress.
Long term cycling performance
Apologies if this “basic” guide is feeling anything but basic! Hopefully it’s making some sense and, of course, reach out to me if you are still stuck.
The ideal training and recovery cycle
The next graphic shows how the previous graphics join together to make the ideal training and recovery cycle (this is sometimes called a macro-cycle – your season).
As you can see, with the correct amount of training stimulus and recovery you should be able to continue increasing your performance over a longer period of time.
This graph also accurately represents how you will perform on a day-by-day basis. When you understand this graph, it is easy to see that you can’t always be 100% and in peak condition. There will be days where it feels like you’re pedalling is far more challenging.
If you self-coach, this might take years of practise, trial and error, and patience to get right. It’s one of the main reasons why most people end up working with a coach.
Some advice would be to ensure you have lots of ways to benchmark your fitness. This will aid you in visualising that you are heading in the right direction. This can be easy if you have a power meter, but even without one you can use time trials, heart rate tests, Strava segments, or visit a professional to get your performance assessed.
Timing training around events
As I mentioned above, you can’t ride in peak condition all the time, but you definitely want to for your main events. The graphics above pretty much all show you the right time to complete an event – at the peak of the curve. How you get there is by tapering.
How to taper
A taper is a reduction in training volume and/or intensity that a cyclist would do before their most important event to peak their physical fitness. For most people, this is between 1-3 weeks, however it can be longer or shorter. It might be influenced by the amount of training you have been completing and for how long. Remember that your body needs 14-21 days to show adaptation, so your most important training is only realised before this time. The main idea of tapering is actually to rid your body of any residual fatigue.
The infographic above shows a few different taper models that allow your body time to fully recover and adapt from the stresses of training. The duration of the taper is for example only.
Finding out which taper model is best for you can be tricky. Unless you have lots of previous data to look at, your only option is trial and error. Smaller events and testing can be used to do mini-tapers. The best time to do these are during recovery weeks, remembering that you won’t get a full peak in fitness as often some reversibility happens with this.
