Build Base First
Before intervals, build a foundation. 8-12 weeks of Zone 2 endurance riding — 3-4 sessions per week, 2-4 hours each. This is the engine everything else runs on.
Intensity in Blocks
After base, add 2-3 high-intensity sessions per week. Threshold work (Zone 4) builds sustainable power. VO2 max intervals (Zone 5) build top-end. Never do both on consecutive days.
Recovery is Training
You don't get stronger during workouts — you get stronger during recovery. Take at least one full rest day per week. Sleep 7-9 hours. If you're tired, ride easy or rest.
Specificity Matters
Training for a hilly century? Climb hills. Training for a flat criterium? Do sprint intervals. The body adapts to what you ask it to do repeatedly.
Taper Before Events
Reduce volume by 40-60% in the week before a target event, but maintain intensity. Short, sharp efforts keep the legs ready without accumulating fatigue.
Track Your Data
Use a power meter or heart rate monitor. Track your training over time. What gets measured gets managed. Review weekly and adjust based on how you feel and perform.