In-Season Optimization for Road Cyclists
As the weather is FINALLY warming and the road cycling season hits its stride, it's time to shift gears—from base-building to peak performance. Whether you're chasing a crit podium finish or just aiming to keep pace on the group ride, in-season optimization is the key to unlocking your best ride yet.
Here are some suggestions from my perspective as a Physiotherapist working in sport to fine-tune your training, gear, and mindset for smarter, stronger, and safer outdoor cycling all season long.
1. Focus on Quality Over Quantity
You’ve built your base (hopefully over this past winter)—now it’s time to ride with purpose. In-season training should emphasize intensity and race-specific workouts while managing overall fatigue.
Mix it up: Combine hard interval sessions with easier endurance rides.
Avoid the "grey zone": That moderate-intensity no-man’s land doesn't offer the same returns during this phase. If you’re doing a ride, ask yourself, what is the intention behind this distance/wattage/intensity?
Simulate the real thing: Group rides, hilly routes, or race-scenario sessions can prep you for what's ahead.
The most important piece: Listen to your body. If fatigue builds up, reduce volume before cutting intensity. This is also the zone where chronic aches and pains start to show, catch the problem before it even becomes a problem!
2. Prioritize Recovery Like a Pro
You don’t get faster during your ride—you get faster between them. In-season recovery helps you bounce back stronger. This is a principle that in the world of sport, the more you get carried away with fun tools and tech, the more you lose sight of the very basics. There was a great Sportsmith article recently (link here) with some expert panelists really bringing things back to the basics, emphasizing sleep, load management/ body capacity, nutrition and hydration.
Active recovery: Easy spins keep your legs fresh without additional strain, gentle yoga, or mobility work.
Sleep: 7–9 hours is non-negotiable. It’s your body’s best repair tool.
Nutrition: Think about what you’re consuming pre-, post-, and during rides. If this is overwhelming (don’t blame ya if it is), get a Dietician or Registered Nutritionist on board to help.
Hydration: This can gets real tricky as we drift towards summer temperatures. Electrolytes can help prevent cramps and fatigue in this department!
Track your metrics: Keep an eye on heart rate variability (HRV), resting HR, and mood to avoid burnout.
3. Dial In Your Bike Fit and Gear
The more you ride, the more critical your setup becomes. Small discomforts can turn into big problems when not addressed.
Bike fit: A pro fit can improve efficiency, reduce fatigue, and prevent injury.
Tires matter: Are you on rough roads for some of your training? Consider wider tires for smoother rides when training away from your usual surfaces.
Maintenance: Clean your drivetrain weekly, and check brakes, cables, and bolts regularly.
Hot Take: A silent drivetrain is a fast drivetrain.
4. Train Your Brain, Too
Cycling isn’t just physical. Mental focus and tactical awareness play a huge role in your success on the road. Whether it’s a crit race, multi-day trip, or a lengthy ride.
Pacing skills: Learn to conserve energy early so you can go all-in when it matters most or make it to where you need to make it.
Group dynamics: Practice riding in a paceline, taking pulls, and communicating clearly. There are lots of cycling groups and kind folks in the city who run intro-to-group riding sessions to get you comfortable!
Visualization: Mental rehearsal before a big event can improve focus and reduce nerves.
5. Taper Before Big Rides or Races
Tapering isn’t slacking—it’s sharpening. Ease off just enough to let your body absorb the training without losing fitness.
Short tapers: These work well before goal races, typically done in the week leading up to the race.
Maintain intensity: Keep the legs snappy, but cut overall training volume by 30–50%.
Rest, then rip: You’ll arrive on the start line feeling fresh and fast.
Pro Strategy: If you have many key events over this coming outdoor season, you can also have many shorter mini-tapers throughout the season to peak for each of them.
Ready to Ride?
In-season cycling success comes down to balance—between intensity and recovery, effort and strategy, preparation and adaptability. Keep your training focused, your nutrition dialed, your bike maintained, and your mind sharp. Whether you’re climbing mountain passes or sprinting to city limit signs, the road ahead is yours to own. I wish you all the best with your riding endeavours!