Ten Minute Tips #76: Building Race Fitness

In this episode, Coley Moore and coach Gidem Minas dissect the shift from a generic aerobic build to race‑specific fitness. They outline how a traditional base phase emphasizes volume, threshold intervals, and VO2 max work to raise FTP and endurance, while race preparation demands targeted skill sessions, sprint power, and handling drills. By comparing the two phases, they illustrate why athletes must blend aerobic conditioning with discipline‑specific demands such as cornering, wheelies, or repeated sprints to translate raw power into race results.

The conversation also challenges the classic block periodization model. Instead of rigidly sequencing FTP, VO2 max, and race blocks, the hosts advocate a flexible approach that tailors intensity, skill work, and recovery to each rider’s training age, biological age, and upcoming race calendar. They stress monitoring fatigue—especially after high‑intensity events like “Wednesday Worlds”—and adjusting training loads to avoid arriving at a target race overly tired. This nuanced planning is crucial for masters cyclists who recover slower and for athletes balancing multiple A‑level events throughout the season.

Finally, the duo emphasizes strategic race selection. Using lower‑priority B or C events as fitness checkpoints allows riders to test specificity work, refine tactics, and recover before key A races. They recommend spreading events, incorporating early‑season low‑stakes rides to gauge form, and being prepared to pivot when illness or injury strikes. For coaches and serious cyclists, these insights provide a roadmap to blend aerobic foundations with race‑specific sharpening while preserving long‑term performance and health.