Cycling: How Much To Train During Racing

The training program for cycling is unlike any other. When you race as a cyclist, you not only demand endurance from your muscles, but you also need strength, speed and power. This means dedicating your offseason and preseason to a training program that provides optimal conditioning for your racing season.

Period Training

The key to your training program is to peak during the race season. According to Joe Friel, author of "The Cyclist's Training Bible," your training year should be divided into six periods. Preparation involves maintaining fitness through cross-training. The base period begins to build strength and endurance. The build period enhances endurance, speed and power. Your peak period lasts one to two weeks in which you build up to your peak fitness by getting ready for race season by reducing exercise volume. Your race period allows you to reach peak fitness for three weeks. The final period is recovery, which will occur after you peak.

Endurance Training During Racing

Your endurance has already peaked by the race period. There is nothing you can do to increase your endurance in the weeks of racing that you haven't already done during preseason and offseason training. The races in which you participate will be enough to stimulate your muscles and cardiovascular system to maintain endurance. On the weeks that you do not race, participate in a group ride that brings your cycling up to race efforts.

Strength Training

Throughout your preseason and postseason training, your strength-training program should take on a periodization-type plan. As you reach your racing season, your strength routine should taper down to maintenance. Do enough to keep the speed and endurance strength and power you have, but not too much to burn yourself out. Friel suggests working on your strengths. If you are a climber, increase your climbing drills. If flat-out speed is where you excel, do speed drills while maintaining the strength you've gained in your legs.

Peak Period

The peak period of your training schedule is just as important as the race period. If you train too much, you will burn yourself out for your races, which can negate any training you've done to lead up to the race season. During peak, reduce the volume of your training, but keep your intensity high. Continue to challenge your anaerobic systems by training at race intensity, then take a three- to four-day break in between. This begins your training taper that will lead to peak fitness.