Neuromuscular Training Phase

Training
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Over the last two weeks I’ve seen some content suggesting that there is a Neuromuscular Training Phase that could/should be done prior to starting the traditional Base Phase. Essentially, this approach would be for athletes completing their 2025 season and are looking to transition toward their 2026 season training.

This neuromuscular training Phase would be focused on specific types of weight training at a higher volume, high cadence drills, low cadence drills, torque drills, etc.

Here are links to some of the content:

Is this new thinking? If yes, what thoughts does this group have about it?

As I am already ~3 weeks into a significant ramp-up of my weightlifting (and a corresponding decrease in bicycle volume) I find myself accidentally semi aligning with the Neuromuscular Training Phase approach. And, I’m now thinking I want to tweak my training plans for the next 4-6 weeks to fully adopt this approach.

Todd

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I think that many of us have a lot of gains to be had in terms of NM fitness. :brain:

It’s been underappreciated/utilized for a long time, and I think we’ll only see more of it moving forward.

I don’t think that you necessarily need a NM phase, though, but I’m curious to learn more. :open_book:

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Jem has a similar approach to his sustainable training plan. Goes into some detail as to why as well.

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@Twowkg Thank you for sharing this article. It is valuable to me both from its take on NM training, but also from another area that I’ve been digging into - that of a masters athlete (I’m 57) trying to find a good balance of bicycle fitness vs. overall longevity/health.

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After considering all of my options and that my big 2026 race isn’t until late June, here is what I’ve decided to do:

  • I’m in process with a 6 week block that is effectively a type of NM training phase. With the completion of my 2025 training season I was doing a light amount of lifting and felt like that I needed to add significantly more strength training into the mix for my overall health. This block been 4 weightlifting workouts and 2-3 days of cycling. This change absolutely shocked the system (multiple yellow/red days) and now 4 weeks in I’m starting to normalize.
  • In two weeks I will begin a modified Base phase where I will continue my NM work (2-3 days of weightlifting) and mixed in with 3 days of cycling (mostly SS & Z2) & some yoga. I’m thinking this will be 8 weeks in duration. During this period I will mix in some low and high cadence drills as well as some hard start/torque drills.
  • Having firmly re-established a strength baseline and built up my overall NM capabilities, I will transition into a more traditional Base/Build/Specialty phase approach - beginning around Thanksgiving.

The primary reasons for this approach:

  • I’m a 57 y/o masters cyclist who has recognized that I need to always be looking at my long term health and an increased focus on strength is key for me. Even if this means I need to sacrifice a little cycling performance.
  • As my 2025 season ended in August I’ve got plenty of time to experiment before needing to begin my 2026 training in earnest.
  • Motivation - this experiment has brought some extra juice/excitement to my workouts.
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