Weather is increasingly impacting the traditional race season for cyclists, pushing more events into the fall. Extreme summer heat has made early-season racing more challenging and, at times, unsafe; as a result, organizers are starting to shift events to the cooler, more stable conditions of fall, offering cyclists a longer, more manageable race season that aligns better with these changing environmental realities. This means we're seeing more and more riders competing and participating in more events September through November, significantly changing the classic annual training season. As a long-time cycling coach, I'd like to offer some tips for dealing with this evolution.
Approaching the fall
The autumn season brings with it a fresh set of challenges and opportunities, making it an ideal time to reassess, reset, and refocus our cycling training. Whether we're preparing for the last few races of the year or looking to maintain fitness through the offseason, resetting our training can help us make the most of the upcoming months.
Reflect on the season so far
Before jumping into a new training block, take some time to reflect on your season so far. What went well? What could have been better? Reviewing your performance, both in training and in events, can provide valuable insights. Look at your power data, your consistency, and how well you met your goals. Did you peak at the right time? This reflection will inform your next steps and help you identify areas to focus on.
Reflect on you
Extending your training and event season into late fall can create an environment for potential burnout. Start by monitoring physical and mental fatigue levels; if you're feeling consistently drained or unmotivated, it may be a sign you need to dial back. If you decide you're mentally ready for a big fall season, take a block of days off in late August to let your body recover and refresh for the late training block.
Set new goals
With reflection comes the opportunity to set new goals, and the fall cycling season is a great time to establish short-term objectives that align with your long-term goals. Perhaps you want to target a specific fall event, improve your climbing, or work on endurance for a long-distance ride. One tip here: try to align your fall goals with your big goals for next year, as the fall is a great time to test and experiment with changes to training in an effort to improve limiters or build on strengths.
Adjust your training plan and routine
Fall often brings cooler temperatures and shorter days, which may require some changes to our cycling training routines. Focus on maintaining or building base fitness with steady-state rides and endurance work at the core, but as the days get shorter, we can use a more intensive aerobic approach and lean into a little more Tempo and Sweet Spot training; just don't forget to build in the appropriate amounts of rest. The fall is an excellent time to consider a highly-focused cycle of block training targeted at improving a limiter.
Build in some fun
One of the best ways to avoid fall burnout is to build fun into your training. Participate in some challenging group rides, organize some outings with friends, and make sure to enjoy the beautiful weather! Another tip: not all interval days need to be structured; check out the concept of fartlek training and maybe just embrace a little less structure.
Listen to your body
As we move into this extended season, let's listen to our bodies, gauging fatigue and staying flexible in our training. We've likely built a fair amount of chronic training fatigue throughout the season, and we need to be more attentive to the messages our bodies are sending. Don't be afraid to go off plan and just take a few days off or do some easier rides; being adaptable will help us maintain a healthy relationship with training and avoid burnout.
Conclusion
Resetting our training for fall events is about taking stock of where we are, setting new goals, and adjusting our approach to make the most of the upcoming season. By reflecting on past performance, setting clear objectives, adjusting our training plan, prioritizing recovery, and planning for the offseason, we'll be well prepared to tackle the challenges and opportunities that fall brings. Let's embrace the change of season, stay focused, and keep pushing toward our goals while listening closely to our bodies and staying flexible in our training.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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