For casual cycling fans, the training secrets of top pro teams and riders have long been a mystery—most squads keep their workouts under wraps, and riders rarely share power data. But recently, Visma-Lease a Bike’s Thomas Gloag lifted the veil in an international interview, giving fans a rare look at how WorldTour riders train.
Coach-Rider Feedback: Beyond Numbers
Visma-Lease a Bike’s coaches don’t just hand riders detailed plans—they push for constant, specific feedback. It can be anything: comments on workout files, quick texts to coaches. Gloag noted that power numbers only tell part of the story. If a rider posts strong stats but says they’re tired and unmotivated, experienced coaches know to prioritize rest over the numbers.
Injury Recovery, Strength, and Running
When recovering from a bad crash or injury, the team stresses listening to the body over rushing back. Last year, after Jonas Vingegaard’s brutal crash at the Tour of the Basque Country, many feared his season—even career—was done. But he returned in months and posted his best-ever data at the 2024 Tour de France.
Strength training is a priority too: the team brings Technogym gear (even leg presses for January camps) to training sites year-round. Then there’s running—a core part of their program, and a growing trend among WorldTour riders in the off-season. Riders log 5-10 km runs each morning, often paired with afternoon bike sessions. Most keep a moderate pace (4:30-5:30 mins/km, near their Zone 2 heart rate) to build leg muscles, boost core strength, and increase bone density.
Training Philosophy: Intense and Polarized
Double daily workouts are rare for pro road cyclists, but Gloag swears by them. A typical day: 3 hours of morning VO2 Max intervals, followed by a 90-minute evening Threshold ride. His VO2 Max sessions target 110-120% of Functional Threshold Power (FTP), with recoveries at 50-60% FTP. For example, with a 400w FTP, it’s 3-4 sets of (3 mins at 460w, 90 secs at 200w, another 3 mins at 460w), with 5-10 mins of rest between sets.
Teammate Tiesj Benoot showed similar efforts on Strava this January—his laps 12-14 reveal 3-minute intervals. While his exact power is unknown, he averaged 27 kph up a 3% gradient over 6-minute blocks.
Gloag called the team’s training “polarized”: unlike UAE Team Emirates (which spends most time in Zones 2 and 3), Visma-Lease a Bike logs far more time in Zones 5 and 6.
Mental Health: The Unmeasured Key
The team skips power meters or lactate monitors in some sessions. A perfect plan fails if mental health is ignored. Visma-Lease a Bike’s calm vibe shines through interviews, camps, and social posts—mental well-being is a top priority.
You see it in Wout van Aert and Vingegaard. After crashes that left them on the roadside, either could’ve quit. But the team gave them patience, support, and space to train without fighting for their jobs. Trust runs deep, letting the team get the most out of each rider—while each rider gets the most out of their career.
