Introduction: In the high-stakes world of professional cycling, off-season preparation lays the foundation for success. Jonas Abrahamsen, celebrated for his breakaway feats in the 2024 Tour de France, provides an exemplary model for structured off-season training. His regimen combines high-volume cycling, strength training, and heat adaptation. For amateur cyclists aiming to elevate their performance, there’s much to learn from Abrahamsen’s approach. This blog breaks down his key training sessions and offers practical ways to adapt them for amateur cyclists.
1. High-Volume Base Training
Jonas’s Approach: During the Uno-X training camp in Gran Canaria, Abrahamsen logged over 60 hours of training across two weeks. His daily rides averaged 4+ hours, emphasising aerobic endurance with long, steady efforts. Even when he transitioned to indoor training, he maintained an impressive 22–26 hours per week on the trainer.
Example Session:
4-hour outdoor ride: Keep intensity at 60-70% of Functional Threshold Power (FTP) or maintain a conversational pace.
Indoor equivalent: 2.5-3 hours of steady pedalling at 65% FTP with a 10-minute break every hour to prevent burnout.
How to Adapt: For amateurs balancing cycling with work and family, high-volume training can be scaled to suit their schedules:
Intermediate Cyclists: 2–3 rides per week of 2–3 hours at Zone 2.
Beginner Cyclists: 1–2 rides per week of 90–120 minutes, focusing on maintaining a steady, manageable pace.
2. Heat Acclimation Training
Jonas’s Approach: Abrahamsen performed five heat training sessions weekly to simulate hot racing conditions, improving his physiological tolerance to heat. His indoor sessions lasted 30–60 minutes at moderate intensity, with heart rate climbing as his body adapted to the thermal stress.
Example Session:
Duration: 50 minutes at 60% FTP or 2.5 W/kg.
Focus: Heart rate should gradually increase by 30-50 bpm from start to finish.
Setup: Use minimal cooling (fans on low or off) and wear thermal layers to simulate heat stress.
How to Adapt: Amateur cyclists can introduce heat acclimation with minimal equipment:
Schedule 1–2 sessions per week in a warmer environment.
Shorten the session to 30–40 minutes.
Hydrate thoroughly before, during, and after.
This method is particularly beneficial for cyclists preparing for hot summer events or races in warm climates.
3. Strength Training for Cyclists
Jonas’s Approach: Strength training is a cornerstone of Abrahamsen’s program. He performs lunges, step-ups, and squats to build power and address muscular imbalances. Gym sessions complement his on-bike performance, ensuring he can sustain high power outputs over long efforts.
Example Session:
Warm-up: 5 minutes of dynamic stretches (e.g., leg swings, bodyweight squats).
Main Exercises:
Squats: 3x10 reps at moderate weight.
Step-ups (with weights): 3x12 reps per leg.
Lunges: 3x12 reps per leg.
Core: Plank hold for 60 seconds x 3.
Cooldown: Foam rolling and static stretches.
How to Adapt: Amateurs can benefit from 1–2 gym sessions weekly. Bodyweight exercises can substitute weights for beginners:
Focus on form first, progressing to resistance bands or light dumbbells.
Combine these exercises with core work to stabilise the upper body during cycling.
4. Structured Interval Training
Jonas’s Approach: Abrahamsen refined his fitness with precise intervals at different intensity levels. One standout session included 6x20-minute intervals at his first lactate threshold (LT1) power (365 watts) with alternating low-cadence efforts.
Example Session:
Warm-up: 15 minutes at Zone 1-2.
Main Set:
6x20 minutes at 80% FTP or LT1.
Alternate between 5 minutes of low cadence (45-55 rpm) and 5 minutes of regular cadence.
Recover with 10 minutes of easy spinning between intervals.
Cooldown: 10 minutes at Zone 1.
How to Adapt: Amateurs can adjust duration and intensity to suit their fitness level:
Beginner Cyclists: 4x10 minutes at 70% FTP with 5 minutes easy spinning in between.
Intermediate Cyclists: 5x15 minutes at 75% FTP with 7 minutes recovery.
Interval training builds endurance and muscular efficiency, crucial for tackling long climbs or maintaining speed in races.
5. Recovery and Monitoring
Jonas’s Approach: Despite the intensity, Abrahamsen emphasises recovery with proper nutrition, hydration, and consistent sleep. He also monitors his FTP indoors and outdoors to ensure training remains effective and sustainable.
Tips for Amateurs:
Use tools like heart rate monitors or power meters to track progress.
Prioritise sleep (7–9 hours) to recover from training stress.
Incorporate at least one rest day per week or substitute a ride with yoga or stretching to maintain balance.
Jonas Abrahamsen - On The Road to Tour de France 2024
Conclusion: Jonas Abrahamsen’s off-season training offers invaluable lessons for amateur cyclists. From heat acclimation and strength training to structured intervals and recovery, his methods are designed to build resilience and power. While his workload may seem overwhelming, adapting these principles to your schedule can lead to significant performance gains.
How can you adapt Jonas’s approach to your off-season training?
Book a consultation with Sparks Into Life to design a program tailored to your goals. https://www.sparksinto.life/free-consultation
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