Coaching and Training for Cycling and Multi Sport Athletes

As you travel through the rest of September and October with your training, there are a few key things to keep in mind. If you plan to race or participate in any type of cycling events, short intervals this time of year are key to maintaining your speed and strength on the bike. This is of course if you have been training all year long! If your race and event season is over, then its time to have some fun filled days with fresh legs, responding heart rates and solid power outputs, into zones 3,4,5 and above, enjoying the fruits of your labor for training all year long. 

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Its cyclocross season on the bike, where a sustained hard 45-60 min effort is needed to be successful in each event. Cyclocross is filled with short, hard punchy 10-20 second efforts, dismounts, running and sustained stretches of riding where fast legs are key. In training, interval repeats, with short 10-20 second efforts in power zones 4, 5 and 6 will help your legs prepare for these efforts. Work these efforts a few times a week along with some dismounts and running to prep for the event. Combine this with a few practice events to help with the sustained efforts and your ready to tow the line for your first A priority event.

For those who have been on the bike all year, done a handful or more events and are done racing for the season, prioritize some fun in the mix. Train consistently but take some weeks easier, like a taper into a race but for a fun ride on the weekend, maybe for a long hard group ride or a day with friends. Days like these recharges the mental battery, builds confidence and keeps you training consistently outside up until the snow flies and cycling indoors becomes your priority!