Coaching and Training for Cycling and Multi Sport Athletes

We are into June of 2026, and the racing/event season is in full gear. This is the time of year where a more polarized approach to training is needed in order to increase strength, stamina and speed in the zone 4, 5 and above ranges. The goal with training is not only to increase power in these ranges but to also increase your ability to repeat these efforts throughout a training ride, or a race event. Repeatability with harder efforts happens with working hard sustained repeated efforts in the zone 4 and 5 range this time of year but this ability is limited by the amount of quality aerobic base you have built through the off season. The more power and endurance you built in the zones 2-3 during the off and base season, the more repeats you can achieve this time of year. 

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Regardless of where you are at in training for the year, to best prep for an event you have coming up, harder efforts are needed, at least twice a week. In general, efforts this time of year need to target the zones 3-5 with heart rate and 5 plus zones if you have a power meter. The polarized approach can happen within a training day and within the week. For a training day that means spinning into the zone 4-5 range with heart rate and power, lets say for 5-10 plus minutes, then followed by easier spinning in the zones 1-2 range to recover. For a polarized week, that means working harder efforts on a day, or maybe two in a row and then followed with an easier zone 1-2 spin day to recover. Working in the zone 2 and 3 range still has its place this time of year, just not as much as it does in the early base training season. And remember, the week of the event, you don't need much, just a day mid week with short fast efforts, otherwise keep it easy and go in with fresh legs and mind.