Your cycling level

Domestique's training section provides guidance for riders that want to improve their cycling abilities and performance. Our goal is to make relevant information available to help you develop your strength, endurance, and riding (or racing) skills.

However, not all riders are the same. The training plan that would be beneficial to you depends greatly on what type of rider you are today, and what type of rider you would like to become. It makes no sense trying to develop your VO2max if you are a club rider that just wants to stay active and fit. Similarly, the seasoned rider, would not benefit from general fitness workouts, he (or she) needs training plans that focus on the specific limiting factors that must be improved to achieve his or her goals.

As far as I know, there is no set rule to determine types of riders, but we can probably agree on a set of stages in our development as cyclists that is common to most of us, from beginner to advanced. In the table attached, we propose a set of stages that represent the typical levels of riding expertise and experience. In the table, we are listing what is typically expected goals, minimum required equipment, training, and level of commitment. Keep in mind that what we are presenting here is a general guideline and not an absolute rule book. For instance, we recommend a mid-level performance bike for advanced club riders, but we have all been passed by a stronger rider with a more basic and older bike.

Using the chart

The table provides two pieces of information that are useful for all riders. First, by looking at your current row, you can understand what you need to focus on to maintain your riding capabilities and current performance level.

Second, by looking at the level above your current one, you can see what it takes to get to the next level of cycling performance.

For example, if you are a “front of the pack” club rider and you want to become a cat 4 to cat 3 racers with hopes of improving your race results, you should ensure that your equipment is at the right performance level. Your training plan should seek to achieve positive physiological adaptations to increase your VO2max, FTP, and aerobic capacity. You should also consider developing a sound plan for your hydration and nutrition, tailored to the specific events. Finally, you need to consider that you will need to spend about 4 hours per week doing structure training (not fun rides) designed to achieve the required adaptations.

The training advice that we will post during the upcoming weeks will use the table to establish a common language so that you know what is pertinent to you. Stay tuned for future training posts.