Training for Racing

by Adam O'Camb

Ever trained hard all season only to lose a bunch sprint at the big race?

Or is that a recurring theme, and now you’re a little too attached to the phrase “I’m just not a sprinter”? I’m here to tell you — if you want to, you can make yourself a sprinter. Or any other kind of rider. And yes, it does take hard training, but that training needs to be razor-focused. Unfocused hard rides will make you a great domestique, but won’t win many races.

Whether you're a crit enthusiast, a gravel glutton, or a time trial titan, each race format puts different stresses on your body. With the right training, you can adapt to any discipline — but your training needs to target specific demands and activate the right adaptations. Keep reading to dive into common race formats and how to train for them.

Short and Punchy: Criteriums, Cross-Country MTB & Cyclocross

Physiological needs: High VO2 max, good lactate shuttling (how fast your muscles can clear lactate), anaerobic and neuromuscular power, and nerves of steel. Depending on the length of an XC race, a bit of endurance as well.

How to train:

• Over-Unders: Long (8–20 minute) intervals at the upper end of your tempo zone, with 30–60 second bursts at 120%+ of threshold. Aim for a 1:4 ratio of over:under. Boosts lactate clearance and threshold power.
• Classic VO2 max Intervals: Go as hard as you can for 4–6 minutes. Repeat until you hit 15–20 mins of total work (build to 30–40 mins). Focus on heart rate over power to hit max aerobic load.
• Tabata/Billat Intervals: 15–30 seconds all-out, 15–30 seconds recovery. Repeat. Simulates repeated attacks or accelerations. Great for VO2max and lactate handling.
• Anaerobic Intervals: Target 1–2 minute all-out efforts. Adjust rest to train repeatability or max power output. Burns, but it works.
• Neuromuscular Sprints: 6–10 seconds max sprint from a slow roll or big gear. Focus on form and explosiveness.

Don’t skip endurance rides — a strong aerobic base supports recovery between efforts and helps you stay fresh late into a race. Bonus tip: practice high-speed cornering. You can’t win if you’re sliding across the tarmac.

Time Trials: A Race Against Yourself

Physiological needs: High threshold power (as much of your VO2max as you can sustain), big aerobic engine, and aerodynamic efficiency.

How to train:

• Endurance Rides: 2–4 hour rides under 75% of FTP with minimal stops. Great time to explore and enjoy the miles.
• Threshold & Over-Unders: Build that diesel engine with long efforts around threshold power. Add bursts for extra adaptation and increased threshold.
• Body Position Training: Practice riding in your time trial position during intervals and endurance rides. Start with shorter durations and build up over time. Training your position helps improve comfort, efficiency, and power output while reducing drag — critical for race-day performance.

Time trials are all about sustained, efficient suffering. No surges. No hero moves. Just steady power in aero position — the human freight train.

Gravel and Long Fondos: Ultra-Endurance Adventures

Physiological needs: Endurance, high threshold power, strong technical skills. Add VO2max/lactate shuttling focus if the course is hilly.

How to train:

• Endurance Rides: Make these your staple. 4–6 hour rides with good fueling. Use them to test nutrition and gear.
• Low Cadence Zone 3: Long tempo intervals at <70 RPM. Builds strength for steep climbs and fatigue resistance.
• Over-Unders: Still valuable here — raise threshold and improve lactate clearance for rolling terrain and punchy climbs.
• VO2max Workouts: Mix based on your goals. 30/30s for punchy terrain; longer VO2 intervals for power climbs. Even flat races benefit from top-end fitness.

Gravel is all about attrition. You don’t need a sprint — but you do need to ride hard for 5–9 hours. Bonus tip: practice eating and drinking on the bike. Poor fueling ruins gravel races more than anything else.

Road Races: All Systems Go

Physiological needs: It depends! Study the course, look at past editions, and tailor your training accordingly using workouts from the other sections. A few additional tips:

• Fast Group Rides: Excellent for building race awareness, positioning skills, and riding in a pack for hours.
• Over-Unders: Always useful. Never a bad choice.
• Late-Ride Sprints: Add hard sprints or efforts at the end of your endurance rides to simulate race finishes after 2–4 hours of fatigue.

Train Hard and Smart

Targeting the right physiological systems for your racing goals turns "just riding a lot" into focused, effective training. Decide what kind of rider you want to be, build a plan around it — then commit, work hard, and enjoy the ride!