In a revealing conversation with Dan Lorang, Head of performance for Red Bull BORA and Hansrove, we uncover the often-overlooked aspects of cycling performance that separate professionals from amateurs. With over a decade of experience coaching Olympic champions and Tour de France winners, Lorang shares invaluable insights that challenge conventional wisdom about training and performance.


The Art of Periodization: Beyond Power Zones

One of the most striking revelations from Lorang is his approach to season planning. While many amateur cyclists obsess over power zones and training metrics, Lorang emphasizes the importance of working backwards from key race dates. "You train for the races," he explains, establishing a hierarchy of A, B, and C priority races to structure the entire season. This approach ensures that training periods are tailored not just to power numbers, but to the specific demands of target events.


The Tapering Paradox

Lorang's insights on tapering reveal the nuanced approach required for peak performance. Rather than following a one-size-fits-all formula, he emphasizes the need to consider individual athlete characteristics:

* For sprinter types with fast-twitch muscle fibers: Longer recovery periods

* For endurance athletes: Maintaining sufficient load to feel race-ready

* Classic taper approach: Reducing volume while maintaining intensity

* Alternative approach: Tapering the week before and then building some preload before the race


The Overlooked Impact of External Stress

Perhaps the most enlightening aspect of the conversation was Lorang's emphasis on managing life stress, particularly for amateur athletes over 40. "The older we get, the more we have to take care about recovery," he notes. His revolutionary approach includes:

* Periodizing external stressors alongside training

* Communicating training blocks with family and work

* Creating "stress-free" periods for optimal adaptation

* Recognizing relationship stress as one of the biggest performance limiters


The Group Training Paradigm

Interestingly, Lorang acknowledges a potential oversight in modern training approaches – the value of group riding. While data-driven individual training has become the norm, there's growing recognition that the social and psychological benefits of group training might outweigh perfect zone adherence. He suggests that athletes might "pull 2% harder for 2% longer for a friend than for a teammate," highlighting the powerful motivational aspects of social training.


Technical Innovations and Individual Adaptation

On the technical side, Lorang shared insights about recent trends like shorter crank lengths. Rather than jumping on trends, the team takes an individualized approach:

* Evaluating each rider's specific needs

* Considering biomechanical implications

* Working closely with engineering departments

* Balancing aerodynamic gains with practical considerations


The Power of Torque Training

Lorang advocates for the inclusion of specific torque work in training programs, sharing a detailed protocol:

* 5 sets of 1-2 minutes at 35-40 RPM
* Target of 1.5 Newton meters per kilogram
* 2-minute rest intervals between sets
* Gradual progression to protect tendons
* Focus on proper muscle recruitment patterns

Key Takeaways for Amateur Cyclists

* Control training load: More isn't always better
* Listen to your body rather than solely focusing on power numbers
* Maintain the joy and passion in cycling
* Communicate training plans with family and work
* Consider the value of group riding and social aspects
* Pay attention to recovery, especially as you age
* Focus on proper muscle activation, particularly the glutes

Conclusion

This conversation with Dan Lorang reveals that the biggest differentiator between amateur and professional cyclists isn't necessarily available training time or FTP numbers – it's the holistic approach to training, recovery, and life stress management. For amateur cyclists looking to improve, the message is clear: success comes not just from training harder, but from training smarter and maintaining balance across all aspects of life.


​The insights shared by Lorang challenge us to reconsider our approach to cycling training, suggesting that sometimes the most significant gains come not from more training, but from better integration of training into our lives and maintaining the fundamental joy that drew us to the sport in the first place.