For years, cyclists have been told that the key to improvement is simple: ride more. The more miles covered, the harder you push, the better the results will be. But is this approach enough — or could it even be holding riders back?
Much like nutrition where science has re-evaluated the role of protein in endurance sports, training focused science has also evolved. Evidence increasingly shows that unstructured riding — heading out on the bike without a clear plan — can lead to plateaus, burnout and wasted effort. The smarter approach? Structured training, where every session has a purpose, and progress is measured rather than guessed.
So, have we been training the wrong way all along?
What Happens When We Train?
To understand why structure matters, it is worth looking at the physiology of training. When you ride, your body is placed under stress:
• Aerobic system – longer, steady efforts develop capillary density and mitochondrial efficiency, improving endurance.
• Anaerobic system – harder intervals challenge your lactate threshold and VO₂ max, raising your ceiling of performance.
• Neuromuscular system – sprint efforts and high-cadence drills enhance power and pedal stroke economy.
But here is the crucial part: these adaptations to the body do not happen during training. They occur during recovery and rest — when the body rebuilds stronger in response to the stress. Without balanced training, the system breaks down, and progress stalls.
The Problem with Unstructured Training
Many riders fall into the trap of unstructured training:
• Riding the same loop at the same intensity each week.
• Treating every club run like a race.
• Pushing hard midweek, then again at the weekend, with no recovery.
At first, this approach builds fitness, but over time the returns diminish. Research shows that a lack of structured variation in intensity and rest can cause:
• Burnout – fatigue accumulates, leaving riders tired and demotivated.
• Plateaus – the body adapts to repeated stress and stops progressing.
• Injury risk – without recovery, muscles and joints do not have time to repair.
In other words, it is not about how much you ride — it is about how you ride.
Why Structured Training Works
A structured training plan uses principles from sports science to balance intensity, volume, and recovery. Key concepts include:
• Progressive overload – gradually increasing training stress so the body continues adapting.
• Periodisation – splitting training into blocks (base, build, peak) to target different physiological systems.
• Polarisation – balancing easy and hard sessions, with research suggesting the effective “80/20” model.
• Recovery weeks – lower-volume phases of riding that allow the body to adapt.
For riders with limited time and variable schedules, structured training ensures that every ride counts.
The Science in Practice
A 2014 study in the Journal of Sports Physiology and Performance found that cyclists following a polarised training plan improved performance more than those who trained at moderate intensity most of the time.
Other research has shown that endurance adaptations are best stimulated by lower intensity, longer rides, while improvements in VO₂ max require shorter, intense intervals. The lesson is clear: without variety and structure, key systems go underdeveloped.
Structured vs. Unstructured: The Rider’s Reality
Rider A (Unstructured): heads out three times a week, riding hard most of the time, often covering the same 30–40 mile loop. Improvement comes quickly at first, but then stalls. Rider A feels tired, struggles to push harder, and eventually loses motivation.
Rider B (Structured): follows a plan from Ride Revolution. Tailored to their busy life. Two endurance rides build aerobic base, one interval session targets VO₂ max, and recovery rides are included. Over weeks, Rider B’s fitness improves steadily, fatigue is managed, and motivation stays high.
Same hours on the bike. Quite different outcomes.
Example Structured Cycling Workouts
1. Endurance Ride (Zone 2)
• Duration: 2–3 hours
• Intensity: conversational pace
• Goal: build aerobic fitness, fat metabolism, and capillary density
• Science: increases mitochondrial proteins, improving energy production efficiency
2. VO₂ Max Intervals
• Warm-up: 15 minutes
• Main set: 5 x 4 minutes at 105–110% of FTP with 4 minutes recovery
• Cool-down: 10 minutes
• Goal: raise aerobic ceiling and power at VO₂ max
• Science: increases oxygen uptake capacity
3. Sweetspot Training
• Warm-up: 10–15 minutes
• Main set: 2 x 20 minutes at 88–94% FTP with 5 minutes recovery
• Cool-down: 10 minutes
• Goal: improve sustainable power and muscular endurance
• Science: efficient for time-crunched riders
Common Training Mistakes
• Riding too hard, too often
• Skipping recovery
• Chasing numbers over structured goals
• Repeating the same sessions with no progression
A structured plan avoids these pitfalls by managing intensity and recovery deliberately.
Why Ride Revolution Coaching?
Generic training plans rarely account for the individual. Ride Revolution coaching is tailored to:
• Your goals – sportives, hill climbs, time trials, fitness
• Your time – work, family, weather
• Your physiology – guided by performance testing.
• Your progress – plans evolve as you improve.
It is not just about training harder — it is about training smarter.
The Balanced Truth
Unstructured riding is not “wrong.” It brings joy, freedom, and fitness. But when progress matters — when you want to ride further, climb stronger, or race faster — structure makes the difference.
Just as nutrition science has redefined protein’s role, science reminds us: balance and planning matter as much as effort.