Winter is a glorious season in Sufferlandria. Lava snow covers the slopes and peaks of Mount Sufferlandria, reflecting the glow from the occasional volcanic eruption. Turbo trainers are dusted off, Torture Chambers spruced up, and talk turns to that age-old winter tradition: Base Training.
Conventional wisdom holds that winter is the season of LSD: Long Steady Distance. This means countless hours riding at a steady mellow pace for weeks and months on end in order to lay a ‘foundation’ for the more intense training sessions in the spring. Without all those base miles, the thinking goes, your body can’t possibly handle all that intensity later on. But is that true?
Fortunately for the time-crunched Sufferlandrian, the supposed benefits of high-volume, low-intensity training is more about tradition and less about science. Don’t get us wrong: doing long, steady base miles can improve your overall fitness, but that doesn’t mean it’s the only way, or even the best way to structure your winter training if you want to be fast.
The problem with the traditional “base phase” of many training plans is the time commitment required to see any real benefits. To see any substantive return from Long Slow Distance rides you need to dedicate a minimum of 16 hours a week, with some weeks requiring upwards of 25 hours of training.
While that might be an option for Sufferlandrian monks and full-time professional cyclists, chances are you’re not able to get out and train that much. For you, LSD riding is a waste of time -- time you don’t have.
You see, studies have shown (see reference at the end of the article) that when athletes with a fixed amount of training time switch from training that includes high intensity efforts, to only low intensity training will actually see a decrease in critical metrics like VO2 max, your body's maximum ability to utilise oxygen. Training only works when your body is subjected to a new stress that it hasn’t encountered before. Training stress triggers adaptation and improvements in fitness. Only when you present your body with a different challenge, a novel stimulus, will it make changes to become stronger and more efficient. If you’re a seasoned Sufferlandrian with a few years of riding under your belt, then doing a few 10 hour weeks of nothing but Long Slow Distance rides will only serve to de-train you. You’re riding a lot, but you’re getting slower. If you’re going to keep your title of Sufferlandrian Speed Demon come spring, you can’t afford that.
Many unfortunate souls have convinced themselves that doing high volume weekends during the winter is enough to get those benefits from LSD riding. No - not going to work. For LSD riding to really work you need to be hitting those big days at least five times a week. So hitting your weekends hard and riding once or twice during the week for an hour isn't going to cut it.
The question then becomes, “How should I be suffering over the off season?” Well, your off-season training should include:
All of our training plans, which work in both the offseason and the season, are based upon balancing these elements.
Another key area to work on year round—and one that most athletes neglect— is neuromuscular training. Unlike swimming or running which require good technique, cycling is a bit more forgiving. You can be “pedalling squares” all day and still go fast, albeit not efficiently. One of the biggest differences between elite and amateur cyclists is how efficient their pedal stroke is. By incorporating a variety of cadence drills (like you can find in our plans) you train your muscles to contract when they are supposed to, and relax when they are supposed to.
Ultimately combining quality neuromuscular training with a dash of high intensity efforts and an assortment of “this sucks but it isn’t that bad” type efforts, you have the perfect recipe for improving your overall fitness over the winter, while leaving enough in the tank so that you can crush all comers once the arm warmers and booties come off.
But can you just go into intervals without having a ‘base? Won’t you just burn out come summer time? No. You won’t. Incorporating high-intensity training into your winter programme isn’t the culprit. It’s only true if you hit things too hard, for too long, too often and overtrain in the spring. Burnout is usually more likely when a rider is already engaged in high-volume training that piles high-intensity training on top of it.
As a Sufferlandrian you already know the benefits of high-intensity interval training. Get in, Suffer, get out, rinse and repeat. We use it because it works, regardless of whether the lava snows are covering the dormant vineyards of Sufferlandria’s Whine Region. To quote Sir Neal Henderson, “More is always more, but more is not always better.” By incorporating high-intensity efforts into your winter training program you can continue to increase your fitness without increasing volume, and emerge from your Torture Chamber in the spring ready to show mere mortals the true meaning of Suffering.
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of ‘life’ with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
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