How do the professionals actually practice? Our Week in Coaching sequence solutions precisely that query. This week, we take a peak on the coaching diary of EF Training-Oatly’s Noemi Rüegg.
23-year-old Noemi Rüegg was born in Zurich, Switzerland, the place she nonetheless lives. She rides for EF Training-Oatly and her finest outcomes embrace: 1st – GC, TDU (2025); 1st – Trofeo FelanitxColònia de Sant Jordi, (2024); seventh – Olympics Street Race (2024)
Week in coaching
- The week: 30 December – 5 January
- Location: Zurich, Switzerland
- Coaching for: Tour Down Underneath
Monday: AM: Threshold efforts, PM: Warmth coaching Within the morning; I had a three-hour trip, interspersed with threshold efforts. These consisted of 4 blocks of 12 minutes at threshold tempo, with 20-second seated or out-of-the-saddle accelerations each two minutes. The aim of this was to simulate being on a climb in a race, following a number of assaults and having the ability to deal with the altering rhythm. I then did an hour’s warmth acclimatisation coaching in my front room, carrying a lot of garments: a rain jacket, winter bibs, and a hat. Whole using: 4hr
Tuesday: New Yr’s Eve AM: Endurance and warmth coaching PM: Gymnasium; I had an endurance trip within the morning for 3 and a half hours, after which did one other hour of warmth coaching, as I used to be attempting to arrange for the recent climate in Australia. Within the afternoon I went to the health club and did some energy work and leg workout routines together with squats and deadlifts. I additionally did some leaping workout routines to enhance my explosivity. Whole using: 4hr 30min
Wednesday: New Yr’s Day Relaxation day; Sadly, I didn’t have a New Yr’s Eve celebration, and as a substitute determined to start out the 12 months severely, as I needed to do nicely in Australia. I went into the sauna twice for half-hour to work on my warmth acclimatisation. Whole using: 0hr
Thursday: AM: Over-unders PM: Warmth coaching; My first trip of 2025 was an over-under session. Every set was two minutes at 90% of FTP, then one minute at 115% of FTP, repeated six occasions – so 18 minutes in complete, and I did two blocks. I virtually all the time do my intervals on climbs. Once I received dwelling, I did an hour’s warmth coaching – it has the same impact to altitude for me. Whole using: 4hr 45min
Friday AM: Endurance and warmth PM: Gymnasium; I started with a straightforward endurance trip for two-and-a-half hours, and although I do are likely to desire depth days, it’s additionally good to not need to press the lap button and as a substitute simply get pleasure from using. I jumped again on the turbo for some extra warmth coaching later. After which lastly I went to the health club for an hour. Whole using: 3hr 30min
Saturday: Threshold indoors and out; The climate was garbage so after two hours 45 minutes, I got here indoors to do three units of 12-minute threshold turbo efforts after which one other hour of warmth coaching. I trip arduous for 10 minutes, verify my temperature after quarter-hour, after which trip straightforward for the remaining time. Whole using: 5hr 15min
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Sunday Motor-pacing: A easy two-hour endurance trip adopted by 90 minutes of motorpacing to copy race accelerations. Once I received dwelling I went again on the turbo for an hour of warmth coaching. My type was so good that I used to be doubting whether or not my energy meter was appropriate, but it surely turned out, a couple of weeks later in Australia, that it undoubtedly was. Whole using: 4hr 30min
TOTAL RIDING: 26hr 30min
Fast fireplace Q&A
Sporting the race chief’s ochre jersey on stage three
(Picture credit score: Getty Photos)
What’s your biking background? My father is a bicycle owner, and my older brother by 5 years [Timon] was additionally a professional bicycle owner. I raced my first cyclocross race aged 13 and fell in love with it.
How did cyclo-cross assist you to? I discovered so many technical and bikehandling abilities, however I feel the explosivity and punch was the most important factor I took from it.
How has your coaching modified lately? Since becoming a member of EF [in 2024] I’ve modified my coach and elevated my quantity and depth. There’s a greater plan now, with extra targeted targets through the season and build-up and relaxation intervals. I’ve additionally added motor-pacing and warmth coaching.
Inform us about your profitable begin on the Tour Down Underneath I had an excellent feeling going into it however my form felt too good to be true. I messaged my coach Emma Trott earlier than Willunga Hill and stated I might win the stage – and I by no means say that, as usually I’m the one doubting issues. However I did win it and it was one of the best feeling ever.
How do you thrive below stress? One factor I discovered particularly on the Olympics is to trip and dwell within the second. That might be positioning, enjoyable, sitting again, consuming and consuming, however all the time being targeted on the right here and now. I all the time was once very nervous earlier than races, however now I’ve methods to take care of it and concentrate on the current.
How are you getting ready for the Classics? By specializing in my dash on the finish of races, in addition to persevering with to work on my VO2 max, because the quick and intensive stuff might be necessary, notably within the Ardennes. I’ll do some motor-pacing too to get velocity into my legs.
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