How to Approach The Offseason in Cycling

Pro cyclists racing in a cold and wet race wearing arm warmers to keep warm while entering a corner.

In 2019 pro cyclist George Bennett gave an interview on the Fast Talk Lab Podcast, where he revealed insights into his training. Interestingly, though, Bennett talked about the winter period focusing solely on base miles and no intensity at all. All he was doing was huge amounts of volume. 

After all, cycling is a sport of tradition. And there’s a long lasting empirical advice on progressively increasing intensity with a linear periodisation. Starting with easy endurance rides in the winter, while including intensity when race season approaches. 

The idea is to build a broad aerobic base, where high-intensity can be built upon. Furthermore, it’s argued that high-intensity will make you peak early or lead to burn out if included in the offseason already. However, most of us didn’t have 20-30 hours weekly training time like Bennett but only 5-6 hours. 

And honestly, easy rides for 6 hours weekly on repeat don’t sound like a fun approach either. 

Besides, legends like Mathieu van der Poel have shown us that an intense cross season during winter doesn’t hinder a *breakthrough performance on the road. Instead, there’s compelling evidence that it’s the other way around: Keeping high-intensity in the offseason will decide if you get dropped or can keep up next year. Looking at the outstanding performances in the world tour some pro teams seem to already apply this new approach. 

Let’s get to it… 

How Your Level of Intensity Can Help or Hurt You

Mathieu Heijboer, head of performance at Visma Lease a Bike, brought up a really important topic on the Lanterne Rouge Podcast when asked about the biggest change in pro cycling in the past 10 years. He said: 

“ The number of intensity days in winter increased. Nowadays riders enter the December camp on a much higher level that was previously impossible to imagine.” 

Mathieu Heijboer

So there seems to be a serious shift in perspective regarding intensity. For example, a review on high-volume vs high-intensity training stated that both low- and high-intensity training are important components of successful endurance athletes. In contrast, it was previously assumed that incorporating intensity early on in the offseason leads to burn out and stagnation. 

But such an approach ignores a key component of intensity management. There’s no black and white regarding intensity. Rather there are 3 things you can change about it: Number 1 the frequency, or how often you pound yourself. Number 2 the duration, or how long you pound yourself. And number 3 intensity itself, or how deep you pound yourself. 

Is a Lack of Intensity Holding You Back?

A study by Rønnestad and colleagues from 2014 took the above described into account. They looked at the effect of two offseason protocols on next season performance of well-trained cyclists. The participants had a VO2max of 68-69 ml/min/kg at mean and were between 30-32 years old at mean. One group did low-intensity training only for 8 weeks while the other performed 1x HIT session, every 7-10 days, of either 5×6 minute or 6×5 minute intervals. 

On white background a workout file is inserted where it says "HIT intervals 6x5min" illustating the workout in a blue chart, where the workout is split in its categories from warm up to intervals.
On white background a workout file is inserted where it says "HIT intervals 5x6min" illustating the workout in a blue chart, where the workout is split in its categories from warm up to intervals.

After the 8 week offseason period, riders could select their own 16 week base training to maximize performance. Additionally, riders were tested before and after the offseason, as well as after the 16 week base season period (week 24). 

For context, there were no group differences regarding VO2max, Wmax, power at 4 mmol/l, fractional utilization of VO2max at LT, or body mass. 

During the offseason training volume in both groups was reduced. While the LIT-only group reduced weekly training hours from 10.6 to 7.3 hours, the LIT + HIT group reduced their hours from 10.3 to 6.7 hours. 

Surprisingly, the first differences between the groups appeared after just 8 weeks of offseason training already. HIT+LIT improved two parameters while LIT-only worsened: 

1. Power at 4 mmol/l lactate (5.4% vs -4.7%)

2. Power at 40 min all-out time trial (5.1% vs -6.4%)

Following testing after 16 weeks of individual base training, findings couldn’t be more interesting. Actually, the HIT+LIT group maintained their advantage from the offseason. Here are the results after base training compared to baseline: 

Power at 4 mmol/l lactate (+9.4% vs -2.7%), fractional utilization of VO2max at 4 mmol/l (la) (+7.1% vs. -2.9%), power during 40 minute all-out (+7.7% vs. +1.9%)

Apart from that, there were no differences in Wmax, VO2max or body mass between groups after offseason or pre-season training. 

Of course, as often in endurance sports studies, the sample size is rather small with 13 participants only. Also, randomization couldn’t be achieved as well-trained cyclists don’t allow it. So results might be a little influenced but it’s everything we have and I still find it very fascinating. I mean 1x HIT session every 7-10 days sounds like nothing, doesn’t it? 

“There were no differences between groups in total training load during the transition period, pointing towards the importance of incorporating HIT in the training schedule for well-trained athletes.”

Bent Rønnestad

The more I study world-class endurance athletes, the more I see this pattern of including intensity early on in the offseason pop up. For example, Gravel star Keegan Swenson usually starts in November with Tempo work and extends intensity with the shootout group ride in Arizona, where he pulls 360 watts for 40 minutes. 

On white background a graph is shown with a headline "Effect of HIT vs. LIT-Only on Threshold Power Development in the Offseason" whereas the y-axis represents power and the x-axis the training weeks, you can see that HIT+LIT rises power while LIT-Only decreases and stagnates.
The power data is just arbitrary to illustrate the percentage improvements from both groups.

Hard Work Never Stops 

Based on what I wrote before there is another interesting study investigating the effect of maintenance on next season performance. Again coming out of Norway, Taylor and colleagues looked at what happens when 1x weekly sprint interval session is integrated in a 3 -week offseason period vs LIT-only and how it affects performance after 6 weeks of base training with no intensity in both groups. For comparison, cyclists completed a 20-minute all-out test before the start of the intervention and after 6 weeks of base training (week 9 total). 

Riders were 11 elite cyclists with a mean VO2max of 74.9 ml/min/kg. One group did low-intensity training only while the other performed 1x weekly sprint session consisting of 3x3x30 second all-out sprints with 4 minute recovery between sprints and 15 minutes between sets.

What researchers found was that the sprint group kept their performance gain 6 weeks into base training by showing a 7.3% increase in 20-minute power while LIT-only showed an insignificant gain of 0.7%. 

So once again we see a phenomenon that most athletes fail to acknowledge: 

“What you train right now will have a significant impact on the depth of your future performance.”

Or in other words, the order of the factors will alter the shape of the product. Endurance capacity is short lived. Therefore, keep your order, keep your intensity. It might not be a coincidence that cyclocrossers in winter have a strong road season in summer. A small change like 1x weekly HIT session can lead to a completely different outcome. You don’t need much but ultimately hard work never stops. 

On white background a workout file is inserted where it says "Long Sprints 3x3x30sec" illustating the workout in a blue chart, where the workout is split in its categories from warm up to intervals.
The sprint interval session from Almquist and colleagues

Get Strong or Stay Weak 

I want to end the offseason note with another well-researched training tool. No matter which study you look at, strength training has improved endurance capacity from runners to cyclists. 

To keep it short let’s look at endurance performance metrics, where the evidence is strong on improving them through strength training. 

Strength training triggers for example: 

  • Improved exercise economy 
  • Improved anaerobic capacity 
  • Improved lactate threshold 
  • Reduced or delayed fatigue 
  • Improved maximal strength 
  • Improved endurance performance

According to a review by Rønnestad and colleagues the effects from strength training on endurance performance can be attributed to a delayed activation of less efficient type 2 muscle fibers, improved neuromuscular efficiency, the conversion of fast-twitch type 2x muscle fibers into more fatigue resistant type 2a fibers, and improved musculo-tendinous stiffness. 

It’s important to note, however, that most studies on strength training were done using maximal strength. This method involves using high loads with low repetitions. For example, 3×3 deep squat reps. Due to the high demand, max strength training is an advanced training technique. If you have no or little experience with weight lifting you should start with low weights and optimize technique before starting to increase your weights. 

Furthermore, keep in mind that strength training doesn’t have to be heavy weight only. I suggest you change your strength regime from time to time to change the stimulus and the tension on your muscles instead of working the same muscle groups repeatedly. 

An alternative that I find very useful is a more athletic based approach that involves all-out short sprints on a track and plyometric exercises. Personally, I made huge progress in my sprint performance and never suffered an injury. 

Considering strength training programming I suggest you complete your workouts after your cycling sessions. The muscular load while cycling is rather low allowing you to maintain your strength when lifting weights. On the other hand, high quality training on the bike is impossible after hitting the gym. 

When you look at Gravel Pros like Keegan Swenson, for example, you can see that he almost always performs strength sessions after riding his bike. 

On white background an offseason training week example is shown, based on 10 hours you see two rest days on monday and Friday, one run on Thursday and two interval session on tuesday and saturday respectively, with one being 6x6sec sprints and the other 5x6 minutes at lactate threshold 2.
An offseason training week example: You have your reduced intensity, rest days, strength training, and cross training done as running

What You Should Do Now

In case I haven’t made it clear enough already: Intensity is not the enemy but execution is. 

You can and should implement intensity in the offseason without overdoing it. All you need is a plan and keeping track of your fatigue. 

Instead of going all-in, commit to 1 or 2 weekly interval sessions. Instead of doing all sets you can before exhaustion, focus on less in an interval session. Instead of jumping straight into heavy strength training, build a strength routine that works for you and you can execute on a consistent basis. 

It’s not about results or numbers in the offseason. It’s about consistently performing the sessions that will bring you closer to the rider you want to become. 

everyone Can Learn from some guidance

My training plans are available on TrainingPeaks. Find all my plans here. Or find my specific offseason plans here.

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Resources

  1. HIT maintains performance during the transition period and improves next season performance in well-trained cyclists
  2. Effects of training on performance in competitive swimming
  3. The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period
  4. The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance
  5. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
  6. In-season strength maintenance training increases well-trained cyclists’ performance
  7. Strength training improves performance and pedaling characteristics in elite cyclists
  8. Optimizing strength training for running and cycling endurance performance: A review
  9. Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists
  10. A Comparison of the Effect of Strength Training on Cycling Performance between Men and Women
  11. Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance
  12. Comparison of Short-Sprint and Heavy Strength Training on Cycling Performance
  13. Strength training improves 5-min all-out performance following 185 min of cycling
  14. Maximal strength training improves running economy in distance runners
  15. Maximal strength training improves cycling economy in competitive cyclists
  16. Effects of strength training on lactate threshold and endurance performance
  17. Fast Talk podcast, ep. 82: The importance of adaptations, with George Bennett
  18. Jumbo-Visma’s Head of Performance on Training, FTP Tests & Time Trial Rule Changes

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