Ask a Cycling Coach Podcast - Presented by TrainerRoad TRAINING SECRETS BEHIND KEEGAN SWENSON’S WORLD CHAMPION FITNESS | Ask a Cycling Coach 555
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Oct 16, 2025 Keegan Swenson, a UCI World Champion and professional mountain and gravel racer, shares his expert training techniques. He dives into the importance of torque training and its physiological benefits for strength and VO2 max. Keegan discusses effective fueling strategies for endurance rides, the significance of sweet spot training, and how he manages intensity levels. He also offers insights on race preparation and the mental strategies he uses to stay competitive, reminding us to recognize when to back off during training.
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Torque Work Rebuilds Strength And Efficiency
- Torque work recruits larger, more forceful muscle fibers and shifts metabolic efficiency away from purely carbohydrate-demanding patterns. That rebuilds strength and improves economy after heavy, carb-focused peaking.
Use Sweet Spot For Time-Crunched Gains
- Use tempo and sweet spot regularly to build metabolic efficiency and race-specific endurance. If time-crunched, substitute sweet spot for long low-intensity base to get similar adaptation in less time.
Fuel N+ Rides With High Carb Intake
- Fuel long tempo/‘N+’ rides with 90–100 g carbohydrates per hour and use bars earlier when intensity is lower. Increase to ~120 g/h and switch to gels when you expect VO2 spikes or very hard days.