If you’ve been following cycling training for a while, you know that the fundamentals haven’t changed much: build your base, do some intervals, get stronger, and race. But recently, there have been some interesting developments in how professional teams and researchers are approaching training.
While traditional methods remain effective, some of these newer approaches might be worth exploring if you’re looking to refresh your training or work through a plateau.
Short Intervals Are Getting Renewed Attention
Recent research from Norway examined elite cyclists and found that short intervals might offer advantages over traditional long efforts. Instead of the familiar 2×20-minute threshold sessions, researchers tested 30 seconds hard followed by 15 seconds easy, repeated multiple times.
The results were noteworthy: riders following this approach improved their 20-minute power, while those using traditional long intervals showed slight decreases in performance.
The 30/15 Method
The protocol involves 30 seconds at 110-115% of FTP, then 15 seconds of easy spinning. This is repeated 8-13 times depending on fitness level, with appropriate recovery between sets.
The advantage appears to be maintaining work quality throughout the session, rather than deteriorating performance during longer efforts. Some variations include starting each interval with a brief surge before settling into target power.
Microburst Intervals
An even shorter variation uses 15 seconds at 140% FTP followed by 15 seconds of recovery. These “microbursts” are typically performed 8-12 times per set and seem to target both neuromuscular and aerobic systems effectively.
Rethinking Base Training
There’s growing discussion about whether traditional “conversational pace” base training is optimal. Some teams are experimenting with more purposeful Zone 2 work that remains aerobic but targets specific adaptations.
Dr. Iñigo San Millán’s work with professional cyclists suggests that Zone 2 training can be more challenging than typically prescribed, focusing on lactate clearance capacity rather than simply accumulating easy miles.
This approach might include:
- Longer continuous efforts at upper Zone 2 intensities
- Integration of skill work during base sessions
- Emphasis on metabolic efficiency rather than just duration
The goal isn’t to make base training extremely difficult, but to make it more targeted and effective.
Over-Under Intervals
Over-under intervals alternate between efforts slightly above and below threshold to train lactate processing systems. A typical session involves:
- 2 minutes at 105-110% FTP
- 2 minutes at 85-95% FTP
- Repeated 3-4 times with recovery
The method aims to improve the body’s ability to produce lactate during harder efforts and clear it during easier periods. Variations include different time ratios and intensity targets.
Year-Round Training Concepts
Some professional teams have moved away from strict periodization models. Instead of completely abandoning high-intensity work during base periods, they maintain elements of VO2 max training throughout the year.
This approach involves keeping different physiological systems active year-round rather than allowing complete detraining during focused base phases. The intensity varies seasonally, but high-end capacity is maintained.
Integrated Training Sessions
There’s growing interest in combining different training stimuli within single sessions. Rather than separate power and endurance days, some programs integrate sprint work with endurance efforts or include strength elements during aerobic sessions.
Research suggests this concurrent approach might be more effective than completely separating different training types. Examples include brief sprints during longer Zone 2 rides or low-cadence intervals during endurance sessions.
Race-Specific Preparation
Training is becoming more specific to event demands. Instead of relying solely on general fitness, cyclists are incorporating workouts that closely match their target events.
For criterium preparation, this might mean practicing repeated accelerations. For century rides, it could involve sustained efforts with periodic surges. For climbing events, steady efforts with intermittent attacks.
Technology Applications
Heart Rate Variability monitoring has become more accessible and shows promise for guiding training decisions. Some research indicates that HRV-guided training may produce better adaptations than following predetermined schedules.
The concept involves training harder when recovery metrics indicate readiness and reducing intensity when the body needs additional recovery time.
Implementation Strategies
If these concepts interest you, consider these approaches:
Gradual Introduction: Replace one traditional session per week with a new method rather than overhauling your entire program.
Allow Adaptation Time: Most training changes require 3-4 weeks to show results, so evaluate over time rather than immediately.
Individual Response: These are experimental approaches. Monitor how your body responds and adjust accordingly.
Supplement, Don’t Replace: Consider these methods as additions to proven training principles rather than complete replacements.
Practical Considerations
Training continues to evolve as research provides new insights into adaptation mechanisms. While fundamental principles remain unchanged—consistency, progressive overload, and adequate recovery—these newer approaches offer interesting possibilities for program enhancement.
The key is viewing these methods as tools to add to your training arsenal. Traditional approaches have proven effective for decades and continue to work well. However, if you’re interested in experimentation or need to address specific limitations, these concepts provide worthwhile options to explore.
Success in training comes from consistency and progressive challenge, regardless of the specific methods used. The best approach is the one that fits your lifestyle, goals, and individual response patterns.
If you’re interested in experimenting with these training approaches, structured workouts based on these methods are available as free downloads on VeloVostra. These workouts are also integrated into the training plans on the platform, allowing you to try these concepts as part of a complete training program.
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