How long do pro cyclists train for per day?

A fairly typical schedule is ...

M: 6 hours

T: 5 hours

W: 4 hours

Th: Easy day - 2 hours

F: 6 hours

S: 5 hours

Su: 4 hours

Or 30-35 hours per week. A "light trainer" in pro European cycling would be 25-28 hpw. You shouldn't draw any conclusions about running training though. Different sports. They very rarely do double workouts and every runner does. You can't run for even 20 hours per week. Most people top out at 11-12-13 hours per week.

The East Germans used to train in stalls. Just hours and hours of cycling in a stall. I would actually not mind that much if I could read books at the same time.

I understand that, as they don't have the pounding on the legs factor.

Now what keeps a runner for elevating his heart rate for the amount of time you listed above daily from training? Why would running for 11-12-13 hours per week then cycling for 25-28 on top of that have a detrimental effect (or a positive supplemental effect)?

Dixout for Harambe wrote:

I understand that, as they don't have the pounding on the legs factor.

Now what keeps a runner for elevating his heart rate for the amount of time you listed above daily from training? Why would running for 11-12-13 hours per week then cycling for 25-28 on top of that have a detrimental effect (or a positive supplemental effect)?

Well, for starters, if a European Pro can top out at 28 hours per week, do you think that a runner (no matter how talented) could put that amount of cycling on top of 120 miles per week? He could not.

I could go on and on about how sore your crotch gets, and how sore your supporting muscles get, and how tired your quads, glutes, and calves get, but I won't.

I should also explain to you that cycling training JUST builds mitochondria in the working muscles (i.e. the quads, calves and glutes) just like running does, or swimming.

Do you know why Micheal Phelps is the greatest swimmer of all time, but just an "OK" 200-pound runner?

Mitochondrial development in the WORKING muscles.

Short answer: doing extra hours of "aerobic-training" that isn't running is of little value.

Once you get decent at both cycling and running, there is basically zero carry-over between the disciplines. Cycling will work your muscles in a way that's not really relevant to running, and will tire them in a way that will make your running workouts suffer - if only slightly. Hours of cycling a day will require more fueling and more rest, so it becomes more difficult to be well-prepared for running.

Nothing wrong with cycling an hour or two a day to commute or for fun, or doing the odd century. But there's a sport called duathlon where people try to train seriously for both - doing 80+ mpw running and 15-25hrs cycling - and I'm pretty sure those athletes never end up being remotely competitive by world class standards in either of the two sports in isolation.

Many posters rip easy miles as unproductive, and irrelevant to race pace for someone who is a 1500m-10000m runner, for instance. Salazar said Farah was running way too slow with easy miles at 7:00 pace, and brought him down to 5:30 or so. Running 7:00 pace is infinitely more specific and relevant to racing at 4:10-4:40 pace than riding a bicycle, yet even that didn't seem to do Farah much good.

If you're training to your potential, you definitely won't feel like doing hours of cycling or swimming in addition to your daily mileage. Try running an extra 1-8 easy miles every day and that will do much more for your running than trying to train like a pro cyclist.

Debbbie Dddddd wrote:

The East Germans used to train in stalls. Just hours and hours of cycling in a stall. I would actually not mind that much if I could read books at the same time.

I had heard about that too. They would be right in front of a brick wall on a trainer for 5 hours to "harden them up".

Depends on the season. When I'm training for the professional road season, I'll do 17-30 hours a week December-March. March-June it's 17-20 with racing. Small break. Then rebuild until July. 17-20 until CX. Cx I can get away with 8-12 hours.

With that said, there's plenty of recovery weeks thrown in. 10-15 hours. I'm a big believer that 3-4 hour super quality sessions are way better than the old school 6-7 hour rides.

I understand what you guys are saying. What still confuses me is this magic 4-5 hour workout that I feel like if it could be translated to running would be beneficial. If runners could train for the amount of hours cyclists could, would they be better? What if they could eliminate the pounding factor, so that they are using their working muscles for 4-5 hours at a time without the stress of the contact.

No they wouldn't be better. The impact part of running is what makes it specific to running. Training 5 hours a day aquajogging or "running" on the alter G would not make someone a better runner than someone who actually runs for 1-2 hrs/day.

Dixout wrote:

I understand what you guys are saying. What still confuses me is this magic 4-5 hour workout that I feel like if it could be translated to running would be beneficial. If runners could train for the amount of hours cyclists could, would they be better? What if they could eliminate the pounding factor, so that they are using their working muscles for 4-5 hours at a time without the stress of the contact.

Seriously mate? wrote:

No they wouldn't be better. The impact part of running is what makes it specific to running. Training 5 hours a day aquajogging or "running" on the alter G would not make someone a better runner than someone who actually runs for 1-2 hrs/day.

Dixout wrote:

I understand what you guys are saying. What still confuses me is this magic 4-5 hour workout that I feel like if it could be translated to running would be beneficial. If runners could train for the amount of hours cyclists could, would they be better? What if they could eliminate the pounding factor, so that they are using their working muscles for 4-5 hours at a time without the stress of the contact.

So you're saying the impact/pounding is what develops the working muscles? Could there be a way to strain cyclists muscles in that case then so that they only have to ride an hour or two a day?

Dixout wrote:

Seriously mate? wrote:

No they wouldn't be better. The impact part of running is what makes it specific to running. Training 5 hours a day aquajogging or "running" on the alter G would not make someone a better runner than someone who actually runs for 1-2 hrs/day.

So you're saying the impact/pounding is what develops the working muscles? Could there be a way to strain cyclists muscles in that case then so that they only have to ride an hour or two a day?

I would make the argument that the Alter G or running on soft surfaces could make you a better runner since 1) it is specific to running and 2) you are reducing the risk of injury. Hard to be at your best when injured.

Dixout wrote:

Seriously mate? wrote:

No they wouldn't be better. The impact part of running is what makes it specific to running. Training 5 hours a day aquajogging or "running" on the alter G would not make someone a better runner than someone who actually runs for 1-2 hrs/day.

So you're saying the impact/pounding is what develops the working muscles? Could there be a way to strain cyclists muscles in that case then so that they only have to ride an hour or two a day?

I don't think he's saying that. I ride 2 - 3 hours at a time and was a sprinter in my day. The work on my legs is way easier than it ever was as a runner. Running is about stress injury maintenance while maximizing strengths, riding is about cardio work. And of course because the race's range from an occasional prologue of 10 k on a windy course, to 270 ks, they focus largely on cardio and weight loss, improved power to weight ratios and specific types of work. Either dieseling, climbing sprinting etc. And saving energy by drafting and pedal stroke.

And no, 2 hours a day of intensity isn't going to help you in a 6 hour race in 100 degree temps. The first thing to go by the way would be your ass. You need to spend time int he saddle to be able to spend time in the saddle.

The secret to my success was crosstraining - I did a pogostick workout up a steep incline with a weighted vest (40KG) 2x a week. When you're in peak form you can also add a parachute.

I don't know how much they ride, but the best one said that he was on his bike five hours a day.

while he's on his bike busting his ass six hours a day what are you on?

Pass me the Kombucha wrote:

Depends on the season. When I'm training for the professional road season, I'll do 17-30 hours a week December-March. March-June it's 17-20 with racing. Small break. Then rebuild until July. 17-20 until CX. Cx I can get away with 8-12 hours.

With that said, there's plenty of recovery weeks thrown in. 10-15 hours. I'm a big believer that 3-4 hour super quality sessions are way better than the old school 6-7 hour rides.

Yes, this is elementary, but it doesn't change what the European pros are doing. Nobody trains 30-35 hrs per week year-round, and only a fraction of the world class (remember that was what he said) riders do cyclocross even casually. The top 1000 or so riders who would be able to make it onto a Grand Tour team, train like I said. They take easy weeks too of course. Not 8 hrs per week, but they take them.

Why do people bring up what they do or plan to do when the topic is: "How long do pro cyclists train for per day?"

I could brag about how I trained to ride 455 miles in 24 hours, but nobody would care because, "LOOK, that is NOT THE TOPIC!!"

Actually, I'd much rather hear about how you trained to do 455 miles in 24 hours than get some copypasta about pro training.

Please share, if legit.

Why did I bring up the topic? Because the OP asked and I'm a professional cyclist so I answered. Yes, I make a salary. I didn't copy and paste anything. I told you how much I train at the professional level. And this is why I rarely ever post.

Please ignore the trolls and post here more. Out of curiosity, how long have you been a pro, how long did it take you to get there, and did you do any other sports before cycling?