How much intensity should you do each week?

Did you know that older cyclists recover to the same level as younger cyclists but need MORE time to recover between intense training (usually 24 hours more)

You have to take this into account when planning training in your week because you don't want to be carrying over fatigue into a quality session. WHY? Because the quality you are looking for just won't be there and that affects your fitness progression.

The sweet spot that brings the best results and progress for the older cyclists I train and coach is two quality, intense sessions a week.

When talking about the intensity of the training these sessions should be hard. Harder than most people think!

The key to making intensity sessions effective is the recovery between the intensity in the session and the easy cycle rides between each intense session planned. Most people ride too hard in their easy rides.

So how much intensity should you do each week? Not as much as most cyclists think and a lot harder than most cyclists do.

Thanks for reading.  

Simon

Performance & Nutrition Director
2 X Winner of Gym Based PT, and founder of VPCC