By Sarah Kaufmann — In these early season months, as we look to the training and racing ahead, everything seems possible. It’s easy to get excited by intense workouts, smashing group rides, and big, flashy efforts. But the key to sustainable, long-term progress is more mundane – and sometimes more challenging. It’s about being consistent day in and day out, doing the work as your body tolerates and having the objectivity to step back when it doesn’t. It takes patience. Why Consistency Matters Consistent training builds your fitness over time. Each ride – whether an endurance session or a structured workout, adds up. You build a deep aerobic base. Regular training creates changes in the body across a spectrum of cardiovascular, muscular, metabolic, respiratory, hormonal, and neuromuscular systems that give you the foundation to develop peak fitness. This aerobic foundation lays the groundwork for all the training you do. Think of it as the base of a pyramid – the larger the base, the higher the peak. As your aerobic conditioning improves with consistency, your ability to recover and absorb hard sessions also improves. So, the more you do, the more you can do. The Importance of a Strong Aerobic Base for High-Intensity Training High intensity, flashy workouts are exciting. The programming usually looks interesting and pulls our attention. But before you can fully benefit from these sessions, it is essential to have a deep aerobic foundation in place. Even the most exciting workouts will under deliver without the base to adapt from the load. A strong base ensures you can tolerate and recover from these sessions. Consistency in training is key. Photo courtesy Sarah Kaufmann A Realistic Timeline for Season-Long Goal Setting Building a well-rounded training program means there is a time and place for the high-intensity workouts within a context of consistent work and proper recovery. Keep in mind that developing deep aerobic fitness takes years, so this timeline is meant only as a barebones guide for single event prep: Base Phase (12-16 weeks): Focus on creating a base with long rides, as conditions allow (this period of training is often done during the winter). Intervals in the tempo/ sweet spot/ threshold ranges also fortify these long rides and can fill in when volume isn’t achievable. Build Phase (6-8 weeks): Moving toward more structured intensity with focused threshold and VO2 Max work. Volume likely dips to accommodate the additional intensity. More strategic recovery sessions are needed to ensure adaptation from the higher intensity. Peak Phase (4-6 weeks): Prepare for your goal event by fine-tuning your fitness. Volume is reduced and the structured workouts are tailored to the specific demands of your event. This is when those spicy, exciting workouts have their place! Transition Phase (Post-Event): After your goal event, build in time to recover and reflect. This phase can often bring some feelings of sadness. The denouement may leave you feeling empty. Preparing for these emotions can make the process easier. Use this period for open riding, limited structure, and cross-training, setting the stage for the next training cycle. Practical Strategies to Maintain Consistency Plan Your Training: Work with a coach to strategically plan the timing and intensity of training sessions to optimize within your normal life schedule and commitments. This partnership will manage training through periods of fatigue and stress. Reflect on short-term goals: In addition to your seasonal objectives, celebrate the successes that come within training – new FTPs or peak power metrics, nailing a week of training, consistency with sleep, optimal fueling, etc. Monitor Your Recovery: Be aware of how your body feels after each workout and adjust your training load accordingly. Be willing to modify or cut workouts if you are under recovered, to complete subsequent sessions with precision. Conclusion Developing deep, resilient fitness is about steady, consistent work over time. Realistic, focused goals, and a structured training plan give you the foundation for success and ongoing progress throughout the season. (Visited 23 times, 2 visits today)

Consistency for the Win; Building Sustainable Cycling Fitness

By Sarah Kaufmann — In these early season months, as we look to the training and racing ahead, everything seems possible. It’s easy to get excited by intense workouts, smashing group rides, and big, flashy efforts. But the key to sustainable, long-term progress is more mundane – and sometimes more challenging. It’s about being consistent […]

By Sarah Kaufmann — In these early season months, as we look to the training and racing ahead, everything seems possible. It’s easy to get excited by intense workouts, smashing group rides, and big, flashy efforts. But the key to sustainable, long-term progress is more mundane – and sometimes more challenging. It’s about being consistent day in and day out, doing the work as your body tolerates and having the objectivity to step back when it doesn’t. It takes patience.

Why Consistency Matters

Consistent training builds your fitness over time. Each ride – whether an endurance session or a structured workout, adds up. You build a deep aerobic base. Regular training creates changes in the body across a spectrum of cardiovascular, muscular, metabolic, respiratory, hormonal, and neuromuscular systems that give you the foundation to develop peak fitness. This aerobic foundation lays the groundwork for all the training you do. Think of it as the base of a pyramid – the larger the base, the higher the peak. As your aerobic conditioning improves with consistency, your ability to recover and absorb hard sessions also improves. So, the more you do, the more you can do.

The Importance of a Strong Aerobic Base for High-Intensity Training

High intensity, flashy workouts are exciting. The programming usually looks interesting and pulls our attention. But before you can fully benefit from these sessions, it is essential to have a deep aerobic foundation in place. Even the most exciting workouts will under deliver without the base to adapt from the load. A strong base ensures you can tolerate and recover from these sessions.

Consistency in training is key. Photo courtesy Sarah Kaufmann

A Realistic Timeline for Season-Long Goal Setting

Building a well-rounded training program means there is a time and place for the high-intensity workouts within a context of consistent work and proper recovery. Keep in mind that developing deep aerobic fitness takes years, so this timeline is meant only as a barebones guide for single event prep:

Base Phase (12-16 weeks): Focus on creating a base with long rides, as conditions allow (this period of training is often done during the winter). Intervals in the tempo/ sweet spot/ threshold ranges also fortify these long rides and can fill in when volume isn’t achievable.
Build Phase (6-8 weeks): Moving toward more structured intensity with focused threshold and VO2 Max work. Volume likely dips to accommodate the additional intensity. More strategic recovery sessions are needed to ensure adaptation from the higher intensity.
Peak Phase (4-6 weeks): Prepare for your goal event by fine-tuning your fitness. Volume is reduced and the structured workouts are tailored to the specific demands of your event. This is when those spicy, exciting workouts have their place!
Transition Phase (Post-Event): After your goal event, build in time to recover and reflect. This phase can often bring some feelings of sadness. The denouement may leave you feeling empty. Preparing for these emotions can make the process easier. Use this period for open riding, limited structure, and cross-training, setting the stage for the next training cycle.

Practical Strategies to Maintain Consistency

Plan Your Training: Work with a coach to strategically plan the timing and intensity of training sessions to optimize within your normal life schedule and commitments. This partnership will manage training through periods of fatigue and stress.
Reflect on short-term goals: In addition to your seasonal objectives, celebrate the successes that come within training – new FTPs or peak power metrics, nailing a week of training, consistency with sleep, optimal fueling, etc.
Monitor Your Recovery: Be aware of how your body feels after each workout and adjust your training load accordingly. Be willing to modify or cut workouts if you are under recovered, to complete subsequent sessions with precision.

Conclusion

Developing deep, resilient fitness is about steady, consistent work over time. Realistic, focused goals, and a structured training plan give you the foundation for success and ongoing progress throughout the season.

(Visited 23 times, 2 visits today)