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Table of contents:
Pathway(s) for Pro Cyclists
Early Exposure and Multisport Participation
Professional cyclists often start their journey between ages 14 and 15, balancing skill development and minimizing burnout risks. Engaging in various sports from an early age (around 5 years old) is beneficial. Activities such as swimming, tennis, soccer, and skiing help develop general motor skills and mental resilience. Starting with balance bikes at ages 2-3 and transitioning to mountain biking by ages 7-9 can establish a solid foundation for later competitive training.
Cycling Specific Development
Joining a local cycling club or team is essential as you approach the suitable age, typically between 14 and 16 years old—with most professionals beginning around 14 to 15 years. At this stage, it’s advisable to concentrate solely on cycling and start engaging in competitive racing. Young cyclists are encouraged to target 20 to 30 race days annually, participating in a variety of disciplines including road, mountain biking, and track to cultivate a diverse and robust skill set.
The bunch skills or in other words being able to move well in a peloton well is one of the most important skills in road cycling and without it, you'll be struggling to win any race. Diverse disciplines like track or MTB will help you with it.
Junior Years and International Exposure
The ages of 17 and 18, which is U19/Junior Category are crucial in a cyclist's career. Building relationships with national team can pave the way for participation in prestigious races and enhance global exposure. The primary objectives during this period are to master racing strategies and achieve notable results. Success in races will attract attention from other teams, potentially leading to contract offers. Nonetheless, it is important to be proactive and begin seeking out teams independently, rather than waiting for opportunities to come to you.
Cyclists not based in cycling-centric countries should seek opportunities to race in places like Italy, Belgium, France, the Netherlands, and Spain. These countries have the best and most suitable races for development. Contacting team directors directly with a cycling resume can facilitate this process. We also suggest you send your fitness test lactate & blood test results to those teams.
You can download template CV/Resume for Competitive Cyclist here ->
This website you can find all the Italian Junior and U23 teams ->
This website shows you all French & Belgium Junior and U23 teams and races ->
This well-known website ProCyclingStats is a great tool to find any team or race in any country (you can look up who is the manager of team you found & contact that person directly).
Alternative Pathways to Professional Development Teams
Recent developments have introduced more direct pathways to professional teams through programs like the Bora-Hansgrohe Red Bull, Zwift Academy, and Trek Scouting. These opportunities can significantly shorten the journey to professional status if the cyclist is selected. Here are the links:
U23 Development Stage
The U23 category (from age of 18 to 22) is a critical phase where cyclists must prove themselves in high-quality races. It's essential to choose teams that participate in the best races, as this exposure is vital for development and getting noticed. If you want to become a pro cyclist, it's almost a must to be racing in Europe and participate in biggest races, so you can get noticed. You can choose a smaller team to get started just to get to some of those races, which can be smart strategic move.
Here are some of the most-well known races for under 23 category, which would almost guarantee you a world tour contract if you were to win:
Getting a contract with the World Tour team
If a cyclist have an exceptional results, teams will reach out on their own. Obviously they look for a cyclist who has pretty consistent results and placing well in big races. Mostly however teams don't reach out and so it's better you hire a great cycling agent which can help with the process. It's not a common practice that riders themselves reach out to pro continental or world teams, unlike in Junior or U23 category.
Here are the names of well-known cycling agencies along with their websites:
Path to Professional Cycling After 23
For cyclists over 23 looking to turn professional, the journey requires a focused approach to strategic race selection, and robust networking. It's still possible to turn pro after 23 years old, but you need to keep in mind pro teams will always prefer younger riders, so you'll need to stand out and be much better in all aspects then the younger cyclists. Starting with a continental team in Europe and winning some UCI races will increase your chances!
Guidance and Coaching
Securing a knowledgeable coach during the U23 years is essential for any aspiring professional cyclist. A skilled coach offers much more than training guidance; they provide crucial mental and strategic support that helps athletes manage the intricate transition from junior to professional ranks. An exceptional coach also acts as a crucial network link, connecting you with both development squads and professional cycling teams.
The Academy Coaching Program at ProCyclingCoaching goes beyond traditional coaching by offering contract negotiation services. This ensures our talented cyclists not only receive top-notch training but are also positioned to seize the best development teams available. With this comprehensive support, athletes can fully focus on their development and performance, confident that they have strong backing in all aspects of their budding careers.
Essential Fitness Metrics for Professional Cyclists
To reach the professional level in road cycling, an athlete must achieve significant physiological benchmarks and consistent race performances. Here's a breakdown of some key fitness data points that are commonly observed in professional cyclists:
1. Functional Threshold Power (FTP):
Men: Professional male cyclists typically have an FTP of over 5.5 watts/kg at category "Exceptional". Note that this value is just an entry level pro and most pro cyclists have much higher FTP with World Class level starting at +5.8watts/kg. You can use calculator here to see more details ->
U23 Men: The best U23 category cyclists usually have an FTP of 5.2-5.5 watts/kg which is still in category "Exceptional".
Women: Professional female cyclists often have an FTP of around 4.5 watts/kg or higher.
2. VO2 Max:
Men: A VO2 max of about 75-85 mL/kg/min is common among male professional road cyclists.
Women: Female pros typically have a VO2 max in the range of 65-75 mL/kg/min. VO2 max is a measure of the maximum amount of oxygen the body can utilize during intense exercise and is a key indicator of endurance capacity.
3. Body Composition:
Professional cyclists often have a low body fat percentage. Men typically range from 8-12%, and women from 15-20%. This lean composition aids in climbing and acceleration by reducing excess weight.
4. Race Results and Consistency:
Beyond physiological metrics, consistent top performances in elite category races or international competitions are crucial. Progressing through the ranks, from local and national races to international events, is a common pathway.
5. Training Volume:
Pro cyclists often train 20-30 hours per week, covering distances of 500-1000 km depending on the phase of their training cycle. This includes a mix of endurance, threshold, and high-intensity interval training.They complete around 50 to 100 races a year.
Professional cycling demands a combination of physiological excellence, strategic racing skills, and mental toughness. To approach these benchmarks, structured training tailored to individual strengths and weaknesses, guided by a knowledgeable coach, is essential.
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Conclusion
The journey to professional cycling is arduous but immensely rewarding. Aspiring cyclists must dedicate themselves not only to rigorous training and racing but also to a holistic approach that includes cross-training, strategic career planning, and mental fortitude. By following these pathways and meeting the outlined fitness metrics, cyclists can significantly enhance their chances of success at the professional level. Remember, every pedal stroke is a step towards achieving your cycling dreams. Keep pushing forward!
If you'd like to explore this journey, you can express interest in our coaching program here or if you got any other questions, don't hesistate to contact us ;)
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