'The key to maximising performance is consistent, high-quality training' – how to train for cycling better, in a fraction of the time

Brandon McNulty’s impressive performances alongside Tadej Pogačar have highlighted a growing trend among elite cyclists: training with significantly lower volume than traditionally expected. While many assume professional riders clock around 30 hours per week, McNulty and others typically train between 15 to 16 hours, focusing on quality rather than quantity. This approach challenges the longstanding endurance sports mantra that more training hours automatically translate to better performance, a belief rooted in the high-volume regimes popularised since the 1950s. The shift towards low-volume training reflects a broader evolution in cycling, where the demands of modern racing emphasise speed and explosiveness over ultra-endurance. With Grand Tour stages shortening and average speeds increasing, the need for mega-aerobic fitness has diminished. Instead, riders prioritise structured, high-quality sessions combined with adequate recovery, aiming to avoid the pitfalls of burnout, injury, and mental fatigue that often accompany excessive training loads. This method also accommodates the realities of professional and amateur athletes balancing training with life commitments. Experts like Jeroen Swart, head of performance at UAE Team Emirates-XRG, advocate for this balanced approach, noting that reducing training hours can actually enhance performance by preventing overtraining and ensuring better recovery. The focus is on eliminating "junk miles"—unproductive, low-intensity riding that fails to stimulate meaningful adaptations. Instead, cyclists engage in targeted sessions that deliver comparable physiological benefits in less time, maintaining intensity while managing overall workload effectively. The implications of this training philosophy extend beyond professional cycling, offering valuable insights for amateurs seeking efficient ways to improve. By emphasising consistency, precision, and recovery, riders can maximise gains without the physical and mental toll of excessive hours. As the sport continues to evolve, the low-volume, high-quality training model appears set to become a standard, aligning with the demands of faster, more dynamic racing and the diverse lifestyles of modern cyclists.