Competition preparation training with Richard Larsén

April is just around the corner, and that means competitions for many endurance athletes. It's time to take training up a notch! We asked elite cyclist Richard Larsén to share his best tips for finding spring form.

It feels like just yesterday that we kicked off base training after a few quieter weeks following the last race of the previous season. It always feels like an eternity until you get to line up at the start with a number on your back and nerves in your body again. But all of a sudden, you need to break out of the rut you’ve steadily bobbed along in during the winter, the intense sessions indoors on the trainer, and the long, easy rides outdoors in the cold and rain.

For my part, I try to keep my lowest level relatively high throughout the winter. So even if the season start comes faster than Pidcock descending, it doesn’t take many weeks of specific workouts to sharpen your form so that you are ready.

Even though I sneak-started my competitions in Gran Canaria already at the beginning of February, it is now when it really starts. I'm currently sitting at the airport on my way home after the first weekend of competitions on the continent, and now practically every week until mid-October will contain at least one competition. If not many more. Ideally, you want to enter the season at a good level. If you struggle from the beginning, it can sometimes be difficult to use competitions to improve by that last percent; instead, you become worn out and feel like you are chasing form all spring or year long.

What’s the verdict now that I've faced reality? Clearly a satisfactory form and level, even if a bit rusty. But just as it should be, and I’m taking a calmness home ahead of the upcoming race in two weeks.

Many have one or a couple of months left until it's time to ramp up training and sharpen their form to perform in competitions or just to leave their friends behind on the way to the café. Up until now, most have likely done the majority of their sessions with good control and a margin to their maximum. But as we approach competition, we want to start working with shorter intervals and with almost or at maximum effort. However, to manage this, you need to ensure that you are sufficiently rested between these sessions to really push yourself. Don’t be fooled into thinking that just because it feels tough, it doesn't mean that the intensity is right. If you push too hard during your easy and long sessions or eat too few carbohydrates, you will end up being worn out and/or tired. You will feel pain in your legs but won’t deliver performance that makes you better. So as we approach the season, the quality of the sessions becomes increasingly important.

Here are tips on sessions I use to take advantage of all the sessions completed so far during the base training and now gain a few more percent to perform at peak. But these sessions should be approached with caution. As mentioned, quality is crucial, and these sessions should not exceed 2-3 per week if the remaining sessions are gentler without intervals.

20/40

Total length of the session: 1-2h
3-4 sets of intervals.
6-10 intervals of 20 seconds at close to max* per set.
40 seconds of rolling between intervals.
About 10 minutes of set rest in watt zone 1 to low watt zone 2.

*Close to max means around 19 on the Borg scale, and during the set, it's perfectly okay for the power to drop somewhat from the first to the last interval.

KOM fever

Total length of the session: 1-2h
Search for 3-4 short segments on Strava (1-5min) where you attempt to beat your PB with maximum effort. Have a long rest between attempts (10-30min) in watt zone 2.

30 seconds @ MAX

Total length of the session: 1-2h
4-8 intervals of 30 seconds at max. Perform these standing on flat ground or uphill. If you're on the road, high speed is something you can experiment with once you get accustomed to delivering high power even at high cadence. Otherwise, a normal cadence (80-100rpm) is a good target.

Rest for at least 5 minutes between intervals, and during that time stay in watt zone 1.

Gnetet*

Total length of the session: 2-6h

The goal is to replicate the race you will perform at as closely as possible. You want to go both long and hard. Preferably with others to achieve high speed and effort. Divide the session into segments where you can focus on riding fast together. If you're riding solo, you can think of natural intervals where you go hard uphill and easier downhill and on flat terrain.

A strong focus is also placed on energy intake. You want to aim for 80-110g of carbohydrates/hour. This is the session where you can test what works or not, as well as which products you can use and in what way.

*This session can be done 1-2 times per month.

 

Give it your all and good luck with this year's season!