5 In-Season Training Mistakes to Avoid
Today we are describing 5 five in-season training mistakes you can avoid by listening to this podcast.
Here are the five mistakes to avoid, and I’m going to save a bonus one for last - so listen to the end! 👇
#1 Group ride 3 or more times a week (Coach Jake)
4 is a no-go, and 3 gets tough to recover from, especially if these are hard for you. A social group ride may not count unless it is really really long. I think it's a super-safe bet for 2 group rides per week. We advocate for the one shorter mid-week group ride and then one longer Saturday group ride.
For gosh sakes, do not do 3 or 4 zwift group rides per week! LOL. Bring some specificity to your training ;-)
#2 Racing every weekend (Ricky)
Certainly not for Gravel, and even cross need at least one weekend, maybe 2, where you don’t race.
#3 Under recovery after a weekend of racing and travel (Zach)
2 Days On 2 Days Off Rule
Def Monday Off. Tuesday is a maybe, maybe not. In our sweet spot part 4 plan, we use Tuesday as the day to ride easy in zone 2 to save the legs before a harder VO2 when you are recovered on Wednesday.
#4 Not going back to base at some point after a midseason break, even for a few weeks
Aerobic endurance training is one of the most fundamental tenants of your training! After a break, build back up your base. You can do that by training in zones 2 - sweet or 56 - 97% of your threshold. I like for athletes to do all those zones at once in our TSS Ride for 2-5 hours in length. It's fun, flexible, and gives the athlete to ride by feel.
Also, don’t jump right back into full gas interval training - your CTL to a dip build it back up 10-20% of your total load. This is what the original sweet spot training tip article I published in 2005 was talking about - summer sweet spot base - when you’ve already done some base and can turbo charge your base training in a shorter amount of time (because you don't have all summer)
#5 Not training specifically for your event with intervals that meet the power demands of your goal events as well as the endurance training
Let’s take Master Nationals in Albuquerque, NM - there is a hill approximately 5 minutes that makes or breaks the race. You absolutely want to be training specifically for that 5-minute hill with Vo2 max intervals. You absolutely want to de-emphasize threshold training with long 8 - 20 min+ climbing intervals. Get specific and feel the benefit.
Bonus: Trying to lose weight in the middle of the race season
We can do a whole podcast about not doing this but suffice to say, you cannot simultaneously improve and recover from your hard training and racing while in a caloric deficit. I have seen many a season go down the tubes trying to lose weight in season. Do that in your off and pre-seasons. The weight you start the season with becomes your race weight. Figure out other ways to improve by raising your power output from there. Do not, I repeat, do not try to lose weight during the season!
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work