Spring Training: From Base to Race
by Adam O'Camb
Birds chirp, snow melts, and cyclists step, blinking, out from their indoor trainer caves and into the sunlight. Spring is here, and it’s time to hone that big, blunt, base fitness into a razor-sharp race-winning weapon. The event-specific work begins now- here are a 10 tips to get race-ready this spring.
10 Tips for Spring Training
1. Turn Up the Intensity
Intensity is the means to polish that strong aerobic base. Introduce VO2 max and anaerobic efforts, and race-pace simulations into your weekly plan. Structured high-intensity sessions will help you develop the top-end power and speed needed for racing. Keep the balance, don’t abandon endurance completely, but start pushing those limits.
2. Train for Your Race
Training should get more specific the closer you are to race day. If you’re racing crits, start practicing accelerations and sprints. Training for road races? Work on long, sustained efforts and breakaway attempts. For gravel, add sustained threshold climbing and technical efforts. Mimicking race scenarios is the best way to prepare for race day.
3. Join Group Rides
Fast group rides can help sharpen pack skills, improve race tactics, and simulate race intensity. Find a local ride that matches your goals, whether it’s a hilly drop ride or a practice criterium.
4. Test Your Sprint
Even if you’re not a sprinter, sprint workouts can be valuable. Practice jumps from a slow roll or a high-speed lead-out. For cyclocross and cross-country mountain biking, shorten the recovery between sprints to develop repeatable power.
5. Smooth is Fast
Racing isn’t just about fitness, it’s about skill. If you can’t corner or descend with confidence, you’re leaving time (and possibly skin) on the road. Crit riders, practice fast turns and tight pack movement. Gravel and mountain bikers, session those techy descents. The fittest rider isn’t always the fastest, they have to be smooth too.
6. Optimise Nutrition
With races fast approaching it’s time to dial in a fueling strategy. Figure out what your stomach can handle during high-intensity efforts. Experiment with different carb amounts and sources, hydration strategies, and timing to ensure you’re ready when it counts.
7. Refresh Equipment
Let’s be honest, it’s pretty likely your bike’s still caked with winter grime or sweat-cave salts. Now’s the time for some TLC. Give your bike the full spa treatment, clean and rebuild parts as needed, apply new grease, and check the chain, cables, and brakes. If you’re using new gear for the season, test it in training before relying on it in a race.
Check out the Road-Cyclist's Handbook for Road-Bike Maintenance guide.
Check out the DACHS products for high-end road-cycling equipment.
8. Go Slow to Go Fast
Recovery needs increase with training intensity. Give your body quality sleep and proper nutrition so it can absorb all your hard work. Schedule recovery weeks and listen to your body, the real gains happen while you rest.
9. Have a Plan
If you have target races, start scouting them now. Look at course profiles, elevation changes, and key segments. Ask a veteran how the race usually plays out. If possible, ride parts of the course. Develop a race strategy: where to attack, when to sit back, and how to position yourself in crucial moments.
10. Stay Motivated and Have Fun
Race season can be rough. Find ways to keep it fun: mix in adventure rides, try new routes, or challenge yourself with a personal time trial. Focus on process goals over race results. Keep the stoke high for year-round motivation.
Final Thoughts
Spring is the bridge from winter base to race fitness. These tips are a high-level overview of what spring training looks like. For maximum impact, work with a coach to dial in specifics and show up to races prepared and confident. Either way, work hard and have fun!