To optimize strength, endurance, and speed gains for road cycling, it's crucial to strike a balance between building a strong aerobic base and incorporating high-intensity interval training. Focusing solely on one aspect will lead to plateaus and neglect other essential components.
A well-structured periodized training plan should include a mix of endurance, strength, and power phases. Start with a solid aerobic base, gradually increasing volume and intensity over 4-6 weeks. This will improve your lactate threshold and set a foundation for more intense training.
Next, introduce high-intensity interval training to boost explosive power and speed. This can be achieved through short, intense efforts with adequate recovery time. However, avoid overemphasizing high-intensity training, as it can lead to burnout and neglect of sustained endurance efforts.
Ultimately, a balanced approach that incorporates both aerobic base building and high-intensity interval training will yield the most significant gains. Don't fall into the trap of focusing on a single aspect; instead, periodize your training to optimize overall performance.