Core work:  Core work is the non cycling specific training needed to keep the body functional.

Pedal stroke: Pedal stroke is the basic skillset used to turn the pedals. It can be broken down to two large muscle groups with a range of motion associated with each one.

Base mileage:

• Base mileage builds the aerobic base

• Base mileage makes pedal stroke autonomous

• Base mileage strengthens joints and connective tissue

• Base mileage builds endurance

Strength training:

• Strength training increases both the usable strength and the tensile strength of muscles.

• Strength training decreases fatigue due to intense efforts.

Hill training: Hill training is torque specific training for sustained climbing.

Intervals: Intervals are overload applied to the cardiovascular system. 

Speed work: Speed work is specific training which exceeds the normal power output by using different technique and more muscle groups.

Skills:

• Drafting

• Cornering

• Climbing (out of the saddle)

• Sprinting

• Contact