Training has come a long way since I first got into this sport, and for the most part, the changes have been for the better. That said, I think some bits of tribal wisdom have been forgotten or dismissed as relics of a darker era—back when we thought carbs were the enemy. I want to revisit a couple of those and explain why I think some of that old-school knowledge still holds value.
This might turn into a series, but for now, I’ll focus on one piece of wisdom I always need to remind myself of around this time of year.
“Preseason Hero, In-Season Zero”
This describes someone who spends late fall and winter training full-gas to show up at training camp or the first spring races at 100%, only to burn through all their mojo and fade for the rest of the year.
The old-school way to avoid this was to only ride base miles all winter. The thinking was that avoiding intensity would prevent burnout and “protect” your mitochondria—or something along those lines. That mitochondria theory has long been debunked, and relying solely on base miles is a slow, inefficient way to improve unless you have 15–20 hours (or more) per week to train.
Why This Still Matters
The wisdom here isn’t so much about physiology—it’s about mental energy.
I get it—wanting to hit the first event of the year firing on all cylinders is tempting. But how you get there is what really matters.
Think of it like this: Every off-season starts with a “stoke savings account.”
- Rides and workouts you enjoy? Add stoke.
- Slogging through things you hate? Spend stoke.
Spending stoke occasionally is fine—it’s necessary to improve—but if you grind too hard all winter, you risk burning out before the real season even begins.
How to Train Smarter This Winter
Here are a few ways to show up strong at the start of the season without fading by mid-year.
1) Identify Which Rides Fill vs. Drain Your Motivation
Here’s a personal example of how different sessions affect my stoke savings account:
✅ Positive Stoke (Builds Motivation)
- Strength training
- Anything in the snow
- Running outside
- Most outdoor rides (as long as I’m not freezing)
⚖️ Neutral Stoke (Meh, But Gets Done)
- Trainer rides under 2 hours
❌ Negative Stoke (Burnout Risk)
- Long trainer rides
Knowing this, I’ve made it a priority to spend more time in the gym and invest in gear that helps me ride outside when it’s cold. When I’m stuck indoors, my baseline goal is to get the session done—usually 60–90 minutes. If I have good company on Discord, I’ll push longer.
Some athletes I coach love 4-hour trainer rides, and if that works for them, great! But if it burns you out, you need to find a better approach.
2) Trust the Process & Be Flexible
We all have goals. Reaching them means pushing outside our comfort zones, but also knowing when to dial things back.
- Sometimes, a long indoor session is necessary, and spending some stoke is worth it.
- Other times, it makes sense to adjust your training plan to keep motivation high.
For example:
❄️ A snowstorm cancels your 5-hour endurance ride. Should you grind it out indoors? Maybe. But if your main goal is still 5–6 months away, swapping it for a 2–3 hour session with intensity can be a smarter choice.
The physiological difference is minor, but the mental fatigue saved is huge—and that matters.
Final Thoughts: Keep the Stoke High
A big part of long-term success is maintaining your mental reserves so you don’t get tapped out before the season really begins.
Stay consistent. Keep adding to your stoke savings account. And be ready to adapt so that you keep progressing all year long.
And Finally… A Note on “Bro Energy”
My wife, Sarah, regularly accuses me of being a “bro.” I’m still not entirely sure which type of bro she means, because, in my opinion, there’s a pretty wide spectrum—ranging from frat bros and surf bros to tech bros. Personally, I think there’s a specific version of bro that wears a lot of spandex and rides bikes with other bros.
And honestly, when I write the word “stoke” this many times in a newsletter, it’s hard to argue with her. She’s probably right.
Anywho. Ride the barrel, get pitted, and stay stoked, my friends.
