Great Topic. There are many similarities methodologies that you will see out there, high intensity, low volume, and visa versa. Which one is best? The answer is, it depends. And beyond that what does “High Intensity” look like? The demands are different for each sport. For a 140.6 you need to be able to go long and will likely have very few AC demands. And for crit’s you will need to be able to go deep in AC and MAP but be able to recover quickly but only for an hour or so.
The real difference is how you put the puzzle together based upon where your strengths lie now and what the demands of your event/goal may be. Just as Ross mentioned, the time available has a huge impact on the type of training that will help you the most. There are many ways to create effective adaptations to our training. For many, simply doing a structured plan will generate a positive effect. Especially if you have not been following one. And while this will likely be effective it is almost certainly not optimal. As you begin to bring in limitations on your training we begin to narrow the options.
The first part of this equation is to assess where you are, then look at where you need/want to be and map a route to get there. Then you have to look at the time you have available and resources. You also have to look at the demands of your event and make sure you match your training to get there. If you are “time crunched” and you are only doing weekend crit’s, chances are you will be fine doing a high intensity, low volume program. But if you are planning for a 140.6 and limited to less than 10-12 hrs a week you will have to change your training plan drastically.
The SUF science team places an emphasis on quality training. Not to be confused with strictly high intensity training. Sometimes quality training is quality recovery, or neuromuscular training. Our training plans are currently based on rider weakness and strength plus time available and event demand. There is certainly variation among each plan based on rider level and time available. Matching up your needs and time may be the first decision that you need to make.