Instead, it’s descriptive of how a workout is organized. Intervals for cycling endurance training? Yes! Interval training does not necessarily mean high intensity. Related reading: Recovery vs Endurance Rides When heading back into town, keep riding to your driveway instead of “cooling down.” We don’t need to add hours to our training until we maximize the training time we have available already. But, push your “warm-up” effort above 50% of FTP as soon as you can and shorten it to 5 minutes. Not everyone wants to jump on the bike and start out hitting endurance on the first few pedal strokes. Related Related Reading: Cycling Endurance Training for BeginnersĪ very efficient, well-executed Endurance ride will have less than 10% of the ride spent in Zone1/Recovery. Here are some practical tips to help you improve your cycling endurance. However, there is no need to make their cycling endurance training plan more complicated than it needs to be.
#Endurance workouts how to#
Many riders are unsure of how to increase cycling endurance. That being said, some elements are universal and fundamental to building optimal endurance. The same principles apply to you.Įach cyclist will have different requirements for their endurance-building based on their goals, age, experience, terrain, strengths and weaknesses, and time available to train… just to name a few. Racking up larger volume at endurance zone allows them to build huge aerobic engines without leaving them too fatigued.
#Endurance workouts professional#
Cliché as it sounds, consistency is key.īelieve it or not, professional cyclists do not train with more intensity than you do, the main thing that sets them apart is the large volume they spend training within endurance zone. This means you can train more consistently with less fatigue and build your fitness week after week. Training for endurance cycling will give you a huge benefit, but it is not too taxing and so it can be repeated day after day. We want to minimal effective dose of a workout that will give us the most amount of gains. Many riders fall into this pitfall of thinking harder is better and do way too many sweet spot intervals, but this is not always the case. If you needlessly select a hard workout that does not give you any added benefit over an easy one, then you are causing unnecessary fatigue that can create a higher risk for overtraining or leave you too tired to complete the next days workout.įor example, research has shown that riding above endurance zone and into tempo or sweet spot zone does not give the athlete any added benefit over endurance cycling, but only fatigues them more. We must select workouts that will give us the biggest benefit for the smallest cost possible. What system are you trying to train? Will this workout give me the benefit I am looking for? How long will it take to recover from this session? How taxing will it be on your body? The benefit of a workout is how much the workout will help you improve.
The “cost” of the workout is the stress that it places on the body. Any time you train, there is a cost/benefit ratio. Why does cycling muscular endurance training work? Without getting too in depth within this article, endurance cycling gives you the biggest training benefit with minimal cost.
There’s a reason top cyclists use the winter months to build their fitness upon a foundation of endurance miles… because it works!! We’ve heard it said, “if you want to have a high peak, you need to build a broad base.” But, is there a singular “best way” to build our endurance? Certainly not.
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