{"id":66552,"date":"2020-11-19T12:23:57","date_gmt":"2020-11-19T20:23:57","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=66552"},"modified":"2022-03-07T13:01:22","modified_gmt":"2022-03-07T21:01:22","slug":"minimum-effective-dose-how-much-should-you-train-to-get-faster","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/minimum-effective-dose-how-much-should-you-train-to-get-faster\/","title":{"rendered":"Minimum Effective Dose: How Much Should You Train To Get Faster?"},"content":{"rendered":"\n<p class=\"lead\">If you train harder, you get faster, right? It might seem logical, but increasing volume and intensity can overwhelm your ability to recover, and may even lead to burnout or injury. By incorporating the concept of <strong>minimum effective dose<\/strong> in your training, you can find a healthy balance and ensure consistent improvement over the long term.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em>For more on minimum effective dose check out&nbsp;<a href=\"https:\/\/youtu.be\/og9C64B6h-Y\" target=\"_blank\" rel=\"noreferrer noopener\">Ask A Cycling Coach Ep. 284<\/a><\/em><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How Much Sweet Spot Training Should I Do Per Week? (Ask a Cycling Coach 284)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ZUjXFIuYLKw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Minimum Effective Dose?<\/strong><\/h2>\n\n\n\n<p>The <strong>minimum effective dose <\/strong>(or MED) is the smallest amount of an input required to achieve a desired outcome. While the concept comes from medicine, it can be applied to any situation in which a stimulus is applied to the body to elicit a response. In our case, that stimulus is training, the dose is volume and intensity, and the desired result is usually improving fitness.&nbsp;<\/p>\n\n\n\n<p>A related medical concept is the <strong>dose response curve<\/strong>. By increasing the dosage of a substance or stimulus, the body\u2019s intended response also increases, but the relationship isn\u2019t linear and the response gradually plateaus. More of a good thing is better, but only to a point.<\/p>\n\n\n\n<p>In any context, minimum effective dose is always defined relative to a desired outcome. For instance, the MED of training needed to win a <a href=\"https:\/\/www.trainerroad.com\/blog\/criterium-racing\/\" target=\"_blank\" rel=\"noreferrer noopener\">local crit<\/a> is different than that required to win the Tour De France. To further complicate things, the minimum effective dose for the same goal varies from athlete to athlete, and will even vary for the same athlete at different times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Minimum Effective Dose Applies to Training<\/h2>\n\n\n\n<p>Training works by disrupting the body\u2019s state of equilibrium- otherwise known as <strong>homeostasis<\/strong>. Workouts stress your body beyond its current capacity, and it <a href=\"https:\/\/www.trainerroad.com\/blog\/science-of-supercompensation\/\" target=\"_blank\" rel=\"noreferrer noopener\">overcompensates<\/a> through recovery to become stronger. Crucially, each training session needs to be enough to stimulate a response, while still allowing for more training in the coming days and weeks. Train too little, and you won\u2019t get faster; train too much or too hard, and you\u2019ll outpace your ability to recover and need time off.<\/p>\n\n\n\n<p>Using minimum effective dose to guide your training ensures the healthiest and most sustainable balance between stress and recovery. It enables steady, long-term improvement, and helps avoid burnout and injury. Ironically, a minimal dose is the most effective way to achieve maximal performance improvements, year after year. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Determining Minimum Effective Dose<\/strong><\/h2>\n\n\n\n<p>Finding your MED is an iterative process, requiring long-term experimentation and careful trial and error. Start conservatively- for instance, try a low-volume plan and assess your body\u2019s response before you add extra workouts or attempt high-volume training. Within your training plan itself, each workout should be challenging but achievable, and none should create so much fatigue as to impact the completion of upcoming workouts. As you get fitter, intensity and volume will inevitably need to increase for you to continue improving, but always pay close attention to your body. If the dose response curve levels off and fatigue outpaces recovery, you\u2019ve gone too far.&nbsp;<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Minimum Effective Dose and Goals <\/strong><\/h2>\n\n\n\n<p>Since MED is defined in relation to outcome, you need to consider your goals when determining whether your training is working. For most athletes, the fundamental purpose of training is to improve fitness and performance. In this regard, it\u2019s fairly easy to assess your training: <em>if you\u2019re improving, the dose is at least sufficient<\/em>. However, there are a few times when the desired outcome of training is not a short-term improvement in fitness. In these cases, the minimum effective dose drops dramatically, and it\u2019s important to be aware that you shouldn\u2019t always be chasing gains.<\/p>\n\n\n\n<p>Offseason <a href=\"https:\/\/www.trainerroad.com\/blog\/recovery-the-elements-of-getting-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a> periods are one example. The MED of training during this time is an amount that maintains some <a href=\"https:\/\/www.trainerroad.com\/blog\/the-aerobic-energy-system-what-it-is-why-its-important-and-how-to-train-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">aerobic fitness<\/a>, without adding any real fatigue. This might be as little as one or two easy rides a week, or even no riding at all if you do some cross-training. In this case, the effective dose of training is truly minimal, as the desired outcome is recovery.&nbsp;<\/p>\n\n\n\n<p>Likewise, the MED of training during periods of injury or life stress is dramatically lower than normal. Your body doesn\u2019t compartmentalize stress, and the fatigue of work or family challenges reduces what you can productively tolerate on the bike. This is known as <strong>allostatic load<\/strong>, and represents the cumulative effect of all the stress you experience. While this stress won\u2019t make you faster, it will run you down, and like it or not it is part of the dose equation. Just because you <em>can<\/em> train more, doesn\u2019t mean you <em>should<\/em>&#8211; especially when you\u2019re resting, injured, or dealing with challenges off the bike.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How TrainerRoad Plans Incorporate Minimum Effective Dose&nbsp;<\/strong><\/h2>\n\n\n\n<p>Every TrainerRoad training plan uses Minimum Effective Dose as a guiding principle. The <a href=\"https:\/\/www.trainerroad.com\/blog\/progressive-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">Base\/Build\/Specialty<\/a> progression is designed to steadily develop your fitness over time in a sustainable manner. <a href=\"https:\/\/www.trainerroad.com\/blog\/new-ramp-test-makes-ftp-testing-more-efficient-and-less-stressful\/\" target=\"_blank\" rel=\"noreferrer noopener\">FTP Assessments<\/a> every 4-6 weeks ensure that intensity is calibrated to your ability, so your training dosage is always appropriately matched to your fitness.\u00a0And most importantly, <a href=\"https:\/\/www.trainerroad.com\/blog\/introducing-adaptive-training-the-right-workout-every-time\/\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptive Training<\/a> ensures that every workout is directly tied to your needs, without outpacing your abilities.<\/p>\n\n\n\n<p>Minimum Effective Dose also explains the nuance of how plans are designed. Contrary to a common misconception, a low-volume plan is not just \u2153 of a high-volume plan. <a href=\"https:\/\/www.trainerroad.com\/training-base-phase\" target=\"_blank\" rel=\"noreferrer noopener\">Sweet Spot Base II<\/a> is a prime example.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"167\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-low-volume-week-3-1024x167.jpg\" alt=\"\" class=\"wp-image-66556 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-low-volume-week-3-1024x167.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-low-volume-week-3-300x49.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-low-volume-week-3-768x125.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-low-volume-week-3.jpg 1110w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/167;\" \/><figcaption>Sweet Spot Base II, Low-Volume: Week 3<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"166\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-high-volume-week-3-1024x166.jpg\" alt=\"\" class=\"wp-image-66557 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-high-volume-week-3-1024x166.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-high-volume-week-3-300x49.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-high-volume-week-3-768x125.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/11\/sweet-spot-base-high-volume-week-3.jpg 1110w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/166;\" \/><figcaption>Sweet Spot Base II, High-Volume: Week 3<\/figcaption><\/figure>\n\n\n\n<p>During the third week of training, the low-volume plan includes 3 workouts, all of which incorporate intervals above FTP. This same week in the high-volume version consists entirely of Sweet Spot workouts and never goes above FTP.<\/p>\n\n\n\n<p>Because the training dose in the high-volume plan is quite large, intensity is lower. On the other hand, the low-volume plan is necessarily more intense, but in a lower dosage. Both plans target the same end result, and seek to avoid overtraining along the way.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adaptive Training<\/strong><\/h2>\n\n\n\n<p>Minimum Effective Dose is also one of the guiding principles behind <a href=\"https:\/\/www.trainerroad.com\/blog\/introducing-adaptive-training-the-right-workout-every-time\/\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptive Training<\/a>&#8216;s continual customization of your training, and a big part of how Adaptive Training <a href=\"https:\/\/www.trainerroad.com\/blog\/how-does-adaptive-training-make-you-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">makes you faster<\/a>. By monitoring your abilities with <a href=\"https:\/\/www.trainerroad.com\/blog\/progression-levels-what-they-are-and-how-to-use-them\/\" target=\"_blank\" rel=\"noreferrer noopener\">Progression Levels<\/a>, your plan adjusts each workout to be the right one for your abilities and needs\u2014but this doesn&#8217;t mean making each workout as difficult as possible. In fact, minimum effective dose dictates that while some workouts do need to be very challenging to continue progressing your abilities, others should be easier, to prevent your body from overreaching. This is why Adaptive Training&#8217;s adjustments go both ways, with some workouts becoming tougher and others adapted to be less difficult as you progress in your training. With the right balance of productive days interspersed with easier, more achievable workouts, you get the minimum effective dose needed to sustainably reach your goals.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Further Reading: Minimum Effective Dose<\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/lower-weekly-tss-and-still-get-fast\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Get Faster With Low TSS<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/preparing-for-big-events-with-low-volume-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">Preparing For Big Events With Low Volume Training<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/sweet-spot-training-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sweet Spot Training: Everything You Need to Know<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>It might seem logical that more training makes you faster, but big volume and intensity can sometimes do more harm than good. The minimum effective dose of training strikes a healthy balance, ensuring consistent improvement over the long term. <\/p>\n","protected":false},"author":42,"featured_media":66572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[59,3552,345,3551,470,2801,642,1370,720,760],"class_list":["post-66552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-base-training","tag-dose-response","tag-intensity","tag-minimum-effective-dose","tag-overtraining","tag-plan-builder","tag-sweet-spot","tag-time-crunched","tag-training-plan","tag-volume"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/66552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=66552"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/66552\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/66572"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=66552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=66552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=66552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}