Empirical Cycling Podcast Ten Minute Tips #65: Why Training Or Racing Experience Shouldn't Determine Training Volume
Oct 22, 2025
Rory Porteus, an Empirical Cycling coach with a wealth of practical coaching experience, dives into the paradox of training volume in cycling. He discusses why less-experienced cyclists can sometimes outperform seasoned racers and how survivor and selection biases distort our perceptions of training norms. The conversation also covers the diminishing returns of excessive training hours, the importance of balancing volume with intensity, and how consistent, optimized training can lead to significant performance gains despite genetic factors. Great insights await!
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Group Rides Sparked Big Gains
- Rory moved from ~4 to ~12 hours weekly and initially saw little fitness gain because he lacked focused intensity.
- He later improved by doing harder group rides, which raised FTP despite low formal interval work.
Don't Front-Load Hard Work In Base
- Build intensity gradually in base; avoid doing too much hard work early and accumulating fatigue.
- Prioritize recovery so you can handle necessary harder efforts later in the season.
Volume Changed Her Racing
- Megan switched from high-intensity, low-volume work to longer easy volume and longer intervals, and began feeling fitter.
- She transformed from being dropped in long stage races to gaining endurance and threshold durability.
