To reach the next level of fitness we should do more, train harder or ride faster (do different kind of things). The workload should be increased gradually and the workload should be right. Overload can be applied in a variety of ways: training more often (frequency), training harder (intensity), training differently (cross training, doing other things), or training longer (duration). Naturally it is different for everybody, the right workload depends per person, per period (age and trainings age, novice or experienced athlete). The workload of today should be different to the workload of tomorrow; we should add new (different) workloads. There is always a certain degree of overload (small steps to avoid overtraining).

In order to get "fitter" our body must be subjected to a gradual overload. This prompts our body systems to adapt so that the overload is no longer an overload. This period of adaptation must be interspersed with periods of rest in order for the physiological and anatomical changes to occur. This system we call supercompensation. We don't get stronger from the actual training but from our period of rest afterwards. If your rest period is too short it can lead to an overtraining and if you rest too long (frequency) you won't improve. Rest should be just right and fit in the supercompensation curve. This is the most difficult part in training and periodization.

Supercompensation curve

Besides this issue we have the diminishing effect: riding three to five times a week brings the greatest gain for time invested. Doing more has a diminishing effect (doing more for less effect). But that small effect can be the difference between 1st or second place (train smart not hard).

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Progressive overload is the notion that aspects of our workload must be gradually increased to improve fitness. You must elevate frequency, intensity or the duration. Athletes with less then 3 years of experience should work on their base first. Doing endurance workouts on low intensity (low heart rate). After this level you should elevate frequency (more workouts a week) and at last bring up intensity. Increasing workload should be done in small steps of 5 to 10%. That way you can avoid overtraining and ensure the right adaptation. That is why all pro and top athletes have their own coach. Don't worry about the schedule, just believe and trust in your coach… he knows what he is doing and what you need to bring you to that next level.

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