4 KEY Training Sessions to SKYROCKET Your CYCLING PERFORMANCE

Sports
Published on Apr 24, 2024
I met with WorldTour cycling coach and director of Science To Sport, John Wakefield, to discuss 4 essential cycling training sessions to improve cyclists strength, endurance, and performance on the bike.

A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by John and Science To Sport (from anywhere in the world), head to https://www.sciencetosport.com.

Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.

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Music from Epidemic Sound: (free trial affiliate link): https://www.epidemicsound.com/referral/slnb1q

00:00 Intro
01:55 Preliminary questions
03:40 Training indoors vs. outdoors
09:05 Explanation of training blocks
10:53 Low cadence intervals
13:16 Metabolic work
16:25 Threshold intervals
18:30 Race specific intervals
22:01 Bonus CRAZY session
23:19 Final thoughts

This interview was filmed at the Science 2 Sport lab on Carrer Nou in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing.