Bytagand the publication "Modern Training: Optimizing Performance Through Science and Technology"
Cycling is a demanding sport. It requires meticulous physical, technical and mental preparation. Over the years, training methods have evolved, incorporating scientific and technological advances to maximize riders' performance. Here is an overview of the most modern training methods used today by professional and amateur cyclists.
By Guillaume Judas – Image: Grok
Cycling is changing rapidly. This is particularly noticeable in recent years if we are to believe the general improvement in performance regardless of the level of competition. Often mentioned, progress in equipment is only one element among others. Several reasons can explain the general increase in speed in all pelotons.
With the globalization of cycling, and thanks to the arrival of coaches from other sports, training and preparation methods have also changed a lot. They call into question decades ofa prioriLet's look at the main elements that are revolutionizing the physical preparation of high-level runners and, consequently, that of amateur athletes.
1. The use of power sensors
Power meters have revolutionized cycling training. They measure power in watts, providing objective data to assess the intensity of effort and monitor progress.
Benefits : precision, training personalization.
Applications : determine training zones (FTP, lactic thresholds), analyze the distribution of effort during a race or session, optimize energy management in competition.
2. Polarized training: balancing intensity and recovery
Polarized training is a method that consists of dividing sessions into two extremes: low-intensity efforts (zone 1 and 2) and high-intensity efforts (zone 4 and 5), while limiting efforts in the moderate zone (zone 3). This approach allows to maximize physiological adaptations while avoiding overtraining.
Benefits : improved endurance and anaerobic capacity, reduced fatigue.
Applications : 80% of sessions at low intensity and 20% at high intensity.
3. High-intensity interval training (HIIT)
HIIT (High-Intensity Interval Training) is a method that alternates short, intense efforts with periods of active or passive recovery. This method is particularly effective for improving power and anaerobic capacity. By example : 30 seconds of intense effort at 120% of FTP (Functional Threshold Power) followed by 1 minute of recovery, repeated 10 times.
Benefits : save time, quickly improve performance.
Applications : use of a power sensor to measure the intensity of efforts.
4. Altitude training
Altitude training is a widely used method to improve aerobic fitness. By exposing the body to an oxygen-poor environment, cyclists stimulate the production of red blood cells, increasing their ability to transport oxygen. The goal is to achieve greater performance once back down to the flat.
Benefits : improved endurance and performance.
Applications : stage at altitude (2 to 3 weeks), tents or hypoxic rooms to simulate altitude at home.
5. Virtual reality simulation
Platforms like Zwift, Bkool or MyWoosh allow you to simulate real or imaginary courses in virtual reality. These tools are used to train indoors with a fun and motivating aspect, simulate races or specific courses (mytagnes, time trials), take part in virtual competitions with cyclists from all over the world.
Benefits : targeted training without exposure to bad weather conditions, saving time
Applications : using a connected home trainer and choosing a platform
6. Data analysis and artificial intelligence
Data analysis software (such as TrainingPeaks, WKO5 or Strava) and artificial intelligence (AI) make it possible to personalize training based on past performance, goals and individual constraints.
Benefits : take into account as many parameters as possible to personalize the content of training sessions, optimization of training time, reduction of injury risks.
Application : planning of training cycles (macro, meso and microcycles), detection of signs of fatigue or overtraining, prediction of performances based on historical data.
7. Active recovery and regeneration techniques
Recovery is a key pillar of modern training. Active recovery methods include:
– The smart home trainer: low-intensity recovery sessions on a home trainer, guided by applications such as Zwift or Bkool for example.
– Cryotherapy: exposure to extremely low temperatures to reduce inflammation and speed up muscle recovery.
– Compression clothing: worn after exercise to improve blood circulation and reduce muscle soreness.
– Sleep and nutrition: particular attention is paid to the quality of sleep and diet to promote regeneration.
Benefits : optimize recovery to benefit from the benefits of training
Application : alternate the themes of the sessions, respect the periods of overcompensation necessary after each type of effort
8. Mental preparation and visualization
Cycling performance does not depend solely on physical fitness. Mental preparation plays a crucial role, especially in managing stress, pain and concentration during races.
Benefits : better stress management, adaptation to different racing strategies
Applications : visualization of routes and different strategic options, meditation and breathing techniques to improve concentration, work with a sports psychologist to strengthen mental resilience.
9. Personalized nutrition
Nutrition is a key component of performance. Modern cyclists work with nutritionists to tailor their diet to their specific needs.
Benefits : optimize energy intake before, during and after exercise to maintain the best possible performance.
Applications : calculation of carbohydrate, protein and lipid needs according to training intensity, use of gels, energy drinks and food supplements during exercise, glycogen replenishment strategies before races.
Conclusion
Modern cycling training methods combine science, technology and individualization to maximize performance. Cyclists today have powerful tools to push their limits. Whether it's through power meters, data analysis, active recovery or mental preparation.
For both amateurs and professionals, adopting these methods improves results. But also makes training more effective and enjoyable. Tomorrow's cycling will be even more connected, personalized and efficient!
