Strategic Training for Peak Performance

Martijn Kusters, the respected coach of the AG Insurance - Soudal Cycling Team, offers detailed insight into his approach and methods that underlie the team's preparation for the spring classics.

Training Philosophy and Preparation

“My training approach is founded on two essential elements,” explains Martijn. “Firstly, a thorough analysis of each rider, and secondly, a clear understanding of the demands of races. These two aspects form the basis upon which I build the training program.”

He emphasizes the importance of a comprehensive 'toolbox' of training techniques. “This toolbox includes various forms of training, from endurance and high-intensity interval training to sprint workouts. It also encompasses specific trainings like heat condition preparations and altitude camps. By strategically using these tools at the right times, we create a tailor-made plan for events like the spring classics.”

Martijn continues with his vision on training-specific approaches. “Many training methods are still based on experiences with male athletes. These methods are not always as effective for female athletes. I often see strategies from men's cycling directly applied to women, without modification. I aim to change this. It's not just about the physical training aspects, like 'train-low' strategies that involve nutrition adjustments, but also about the coaching techniques and the structure of the training.”

“From January, the approach for the cobblestone classics differs from that of the Walloon classics. The group focusing on the cobblestone classics will concentrate more on specific trainings, especially high-intensity interval trainings for short intervals, ranging from 30 seconds to 3 minutes. This type of training is essential to meet the specific challenges of these races.”

“For the riders targeting the Walloon classics, the training initially remains more general with high volume. Only in the last 4 to 6 weeks before the start of the classics do we switch to more specialized trainings. This enables us to optimally prepare each rider for the specific challenges each race presents.”

Periodization and Training Sessions

“In the run-up to the classics, after a rest period of at least three weeks, we start with a general build-up in November and December, including the December camp. From December, I also let the riders experience intensity in other disciplines such as cyclocross or beach races. In January and February, we focus on training camps to generate extra volume for a solid foundation, then again in February to work on more specific training forms. The last 10 to 14 days before the start of the classics, we return to the Netherlands or Belgium for specific trainings like course reconnaissance and intensive interval trainings.”

“In a typical training week, the focus is on a mix of endurance and intensive interval trainings. We start with an endurance training including sprints, followed by a day dedicated to interval work, and then a long ride of over five hours.”

“After these demanding days, we plan a rest day. We then conclude the week with another long ride and a final endurance training, ensuring that the riders arrive at the start line in top condition,” Martijn explains.

Technique, Tactics, Mentality, and Motivation

“Technique and tactics are essential. In the winter, we focus on off-road disciplines, not only for training but also for races, to strengthen our technical skills. During training camps, this development continues, like this year with specific downhill trainings led by an external expert." Martijn adds, “Throughout the season, we continue to focus on refining technical skills, especially where there are shortcomings. For riders with time trial ambitions, we also specifically focus on improving their technique in this discipline.”

“Maintaining constant dialogue is crucial. I stay in close contact with the riders, both through one-on-one conversations and Teams meetings. During these interactions, mental aspects often come to the fore, where we openly discuss. Sometimes the most important thing I do is listen, but often I also offer concrete tips and strategies to tackle specific challenges.”

Nutrition, Recovery, and Data Analysis

“Nutrition and recovery are integral parts of training. It's about ensuring adequate nutrition during trainings and races. Unfortunately, this is often overlooked, and nutritional manipulations are seen as a way to make (extra) progress, but I have never seen anyone ride harder from it, only perform worse.”

“We also use data for analysis. We work with TrainingPeaks for daily monitoring and WKO5 for in-depth analyses. Additionally, we can register every rotation with the riders' power meters and use the Bakala Academy for performance tests. The combination of data from power meters and performance tests enables us to monitor the riders' progress.”

Personalization and Dealing with Challenges

“We personalize trainings by accurately analyzing the strengths and weaknesses of each rider. This helps us select the right training techniques. My approach is based on a deep analysis of each athlete - her strengths and weaknesses, and what is needed to perform in specific races. This detailed analysis allows me to be selective in using various training methods from our ‘toolbox’. This way, I can immediately determine which conditional properties need to be addressed first and thus tailor their training.”

“I believe it's especially important as a coach to always maintain calm and express confidence in the training process you undergo with your athlete. I also emphasize the importance of flexibility and adaptability in dealing with challenges such as weather conditions, injuries, or unexpected changes in the race schedule.”

Goals, Expectations, and Communication

“For the cobblestone classics, we have a young group that shows a lot of potential, who gained a lot of experience last year and improved in all aspects throughout the season. It's hard to set a result goal or expectation on that, but I am convinced that they can show themselves deep in the race / finale. For the Walloon classics, Ashleigh is our lead rider, and we expect that she can compete for podium places. Communication and feedback are crucial, where we regularly keep in contact via various channels to monitor the progress and well-being of the riders. As a coach, you get a lot out of someone's facial expressions or posture. Therefore, one-on-one contact is still the most valuable, only due to logistics this is not always possible.”