Coaching and Training for Cycling and Multi Sport Athletes

We are headed into the fall cycling and multi sport events season, with cooler temperatures ahead, shorter daylight, and a full season of training in the legs. Regardless of what you have planned for your fall event season, whether that be shorter cyclocross events, grand fondos, or long endurance events, its the time of year where duration takes a backseat in training to both shorter intensities within your workouts  and easier days to allow for recovery. Its also the time of year to incorporate a maintenance routine with your strength training, to maintain core strength and not overload your muscles as the heavy lifting season in November and December is only a few months away. 

With your weekly training, spend a few days a week working in shorter efforts into the zone 4, 5 and 6 ranges, anywhere from 30 second efforts up to a few minutes. If you have been training all year, your aerobic endurance strength has been built, its the time to maintain your ability to sprint and perform hard efforts when needed. Also take a day or two a week and workout in your zone 1 and 2 ranges to give yourself some recovery, not only from the hard short effort days but also from any chronic fatigue that was built through the year. if you have been training and racing all year, a big tip would be to find fun, low priority events to do in the fall, that keep you active, motivated, and helps maintain all the fitness you have gained up to this point!