The transition period, typically following the competitive season, is crucial for elite cyclists to recover while maintaining fitness. But what if this downtime could be leveraged for more than just recovery? A recent study by Nicki Winfield Almquist, Ine Løvlien, Per Thomas Byrkjedal, and Bent R. Rønnestad, titled "Effects of Including Sprints in One Weekly Low-Intensity Training Session During the Transition Period of Elite Cyclists", offers a fascinating perspective on incorporating sprints into low-intensity training during this often-overlooked period.
In this blog post, we’ll break down the key findings from the study, provide tips on how to integrate this approach into your own off-season programme, and explore the potential benefits of sprint training for maintaining and even boosting performance during the transition period.
Introduction: Why Transition Periods Matter More Than You Think
For most elite cyclists, the transition period serves as a time to recuperate, rebuild, and prepare for the next season. The traditional approach focuses on low-intensity endurance training—often referred to as base training—designed to maintain aerobic fitness while allowing the body to recover from the stresses of high-intensity racing. However, the study conducted by Almquist and colleagues challenges the notion that this period should be limited to low-intensity work alone.
![Schematic illustration of the test protocol, including strength test, blood lactate [BLa⁻] profile, 6-s all-out sprint, incremental test to exhaustion, and 60 min continuous cycling including 4 × 30-s maximal sprints and 20-min all-out.](https://static.wixstatic.com/media/f1677a_e10747233abb415994257f95256a0716~mv2.png/v1/fill/w_850,h_334,al_c,q_85,enc_auto/f1677a_e10747233abb415994257f95256a0716~mv2.png)
Their research shows that including short, high-intensity sprints in a single low-intensity session each week can offer significant advantages, including the preservation of muscle power and anaerobic capacity. This finding opens up exciting opportunities for competitive cyclists looking to make the most out of their transition period.
The Research: Sprinting During Low-Intensity Training
The study involved elite cyclists who were divided into two groups: one group that followed a traditional low-intensity programme, and another group that included sprints in one of their weekly low-intensity sessions. The sprints were short, maximal efforts designed to stimulate anaerobic systems without overwhelming the body.
Key Findings:
Muscle Power Maintenance: Cyclists who incorporated sprints maintained higher levels of muscle power compared to those who stuck to low-intensity work alone.
Improved Anaerobic Capacity: The sprint group also showed better preservation of anaerobic capacity, which is critical for short bursts of high-intensity effort during races.
No Interference with Recovery: Interestingly, the addition of sprints did not interfere with the recovery benefits typically sought during the transition period.
These findings are game-changing for cyclists who want to stay sharp and maintain their competitive edge without sacrificing the recovery they need to perform at their best in the upcoming season.
Why Include Sprints in Your Transition Training?
Adding sprints to your transition period training can serve multiple purposes:
Preserve Muscle Power: Sprints help you maintain the neuromuscular adaptations that are often lost during periods of low-intensity training.
Enhance Anaerobic Capacity: By including sprints, you can maintain your ability to generate high-intensity efforts, which is particularly useful for races that involve frequent accelerations, such as criteriums and breakaways in road races.
Prevent Detraining: Low-intensity base training, while important for aerobic conditioning, can sometimes lead to a decline in peak power output. Sprints counteract this effect by keeping your anaerobic systems engaged.
How to Incorporate Sprints into Your Transition Period
Now that we understand the benefits, the next step is to look at how you can incorporate sprints into your own off-season programme without overloading your system or compromising recovery.
1. Keep Sprints Short and Maximal
The sprints used in the study were maximal efforts lasting only 10–15 seconds. This duration is short enough to tap into your anaerobic energy systems without causing excessive fatigue. To replicate this, aim for 4–6 sprints per session, ensuring each one is done at full capacity.
2. Only Once a Week
One of the key elements of the study was that the sprints were included in just one low-intensity session per week. This frequency ensures you get the benefits of sprint training without compromising the recovery-focused nature of the transition period.
3. Maintain Low Intensity for the Rest of the Session
To follow the approach tested in the research, the bulk of your weekly training should still focus on low-intensity efforts, ensuring that your aerobic base remains intact while avoiding burnout. Keep your power output in Zones 1–2 during these sessions, with heart rates between 60–75% of your maximum.
Real-World Application: How Elite Cyclists Can Benefit
Let’s look at how an elite-level cyclist might use this approach in a real-world context. Consider a cyclist preparing for the road race season. During their transition period, their focus might be on recovery, but they still want to retain the sharpness required for high-intensity breakaways.
Week Structure: Four low-intensity sessions with one day devoted to sprint intervals.
Sprint Session Example: Warm up for 20 minutes at low intensity, perform 4 x 15-second maximal sprints with 4–5 minutes of easy spinning between efforts, followed by 60 minutes of low-intensity riding to finish.
By incorporating these short sprints, the cyclist retains muscle power and anaerobic capacity without sacrificing the benefits of low-intensity training.
The Science Behind It: Neuromuscular Adaptations and Anaerobic Energy Systems
One reason sprint training is so effective, even during a transition period, is due to the neuromuscular adaptations it promotes. Short, explosive efforts recruit fast-twitch muscle fibres, which are often neglected during prolonged periods of low-intensity riding. This recruitment helps maintain muscle coordination and firing patterns that are essential for peak power output.
Additionally, sprints help keep anaerobic energy systems primed. These systems are critical for handling the surges of effort required during breakaways, sprints, and hill attacks in races. Maintaining this capacity ensures that you’re better prepared for the demands of high-intensity racing when the new season starts.
What to Watch Out For: Avoiding Overtraining
While the benefits of sprint training are clear, it’s essential to avoid overdoing it, especially during a period focused on recovery. The study found that including sprints once a week was sufficient to achieve the desired effects without causing excessive fatigue. It’s important to resist the temptation to increase sprint frequency or intensity, as this could lead to burnout or overtraining.
Conclusion: Maximising Your Transition Period
The transition period is an essential time for recovery, but that doesn’t mean you need to settle for fitness losses. The study by Almquist et al. offers compelling evidence that incorporating short, maximal sprints into your weekly low-intensity training can help maintain muscle power and anaerobic capacity, keeping you sharp for the upcoming season.
By following the simple guidelines outlined in the research—short sprints, once a week, in a low-intensity session—you can maintain key aspects of your fitness without compromising recovery. For elite cyclists looking to optimise every aspect of their training, this approach offers a valuable edge.
Actionable Takeaways: How to Get Started Today
Start Small: Incorporate 4–6 short sprints in one low-intensity session each week.
Keep It Maximal: Ensure each sprint is a maximal effort of 10–15 seconds.
Maintain Low Intensity: Balance your training with predominantly low-intensity efforts to prioritise recovery.
Monitor Recovery: Pay attention to how your body responds. If fatigue levels rise, adjust accordingly.
By embracing this research-backed strategy, you can turn your transition period into a time of both recovery and performance preservation, setting yourself up for a strong start to the new season.
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