Cycling is a sport unlike most other endurance sports. Running, triathlon and swimming consist for the most part of steady-state efforts - in that there is often not a lot of fluctuation of pace or effort. This is because running, triathlon and swimming are self-paced efforts. Cycling however is quite the opposite, and this is especially true of group rides and races.
In these scenarios, a cyclist must be reactive to other cyclists, primarily due to the speeds that they go and thus, the influence of wind resistance. Meaning, if a cyclist allows a gap between them and a rider in front of them to form, the cyclist behind will encounter increased wind resistance due to no longer being in the draft of the rider in front of them. As such, the cyclist behing will have to increase their speed to stay directly behind the rider in front of them. This is an example of how cycling is a reactionary, and not a self-paced sport.
While most all endurance sports athletes use a variety of training mediums/workout types in their program such as tempo, intervals and low intensity/endurance-based sessions, a cyclist performs these sessions not just from the perspective of gaining fitness or endurance, but also being able to react to the pace of other riders or to instigate their own tactic.
Key Workouts
There are four main types of cycling workouts:
- Long Steady Distance
- Tempo
- Intervals
- Sprints
The terrain that these workouts occur on is largely based on the terrain available to a cyclist, as well as the type of event that a cyclist is training for.
Long Steady Distance (LSD)
LSD workouts are typically used to build muscular endurance, as well as aerobic capacity. These workouts usually occur at a relatively low intensity. Often termed 'Zone 2', this relates to a training intensity zone that is approximately 60-70% of one's maximum heart rate. At this intensity level, it should be fairly easy to have a conversation and thus, intensity is not a limiting factor in one's ability to ride for long distances. It goes without saying that riding for long periods of time requires that a cyclist fuels properly to maintain their energy stores. A perfect example of a great food source is Honey Stinger Energy Waffles, as they provide the necessary carbohydrates and easy to eat on the go that a cyclist needs.
Unless a cyclist is riding in a controlled environment such as on an indoor bike (or trainer), it is often quite difficult to maintain their heart rate to a particular zone. For example, a cyclist doing an LSD workout would likely drift into zone three as well.
Tempo
This is a fairly generic term to denote riding at an increased intensity (usually a steady pace) for a set period of time. The degree of intensity and the duration of the tempo effort is largely based on what the rider is trying to accomplish. For example, if a rider is training for an event that finishes at the top of a two-mile climb, they may do multiple half mile uphill tempo efforts to simulate the intensity and duration that they anticipate will be required on race day.
Tempo efforts at a relative high intensity can also be useful for mimicking a breakaway effort (one or more riders that try to win by ‘breaking away’ from the main pack of cyclists), or chasing down a breakaway rider or riders.
Intervals
From the standpoint of increasing one’s maximum aerobic capacity, intervals are the most efficient way to do so. Intervals are characterized by relatively short, high intensity efforts - followed by a recovery period. The exact number, duration and intensity of the intervals are based on the specific needs of an athlete. Due to the high intensity of intervals and thus, the effort required to perform a set, or sets of intervals, having the right fuel in your body is very important. Often times, high intensity efforts can negatively impact one’s GI system. Therefore, trying out a fueling and hydration strategy in training is super important. Often, food that is easy to eat and digest are the best for high intensity training. Additionally, caffeine has been shown to have positive effects, specifically with high intensity training. As such, a product such as Honey Stinger Caffeinated Chews are perfect for this type of training intensity.
Intervals are often viewed purely as a means to increase one’s maximum aerobic capacity. However, due to the rest period when the heart rate decreases, intervals also serve a dual purpose of increasing one’s aerobic fitness and decreasing their recovery time. Tactically speaking, reduced recovery time is critical for a cyclist to either launch multiple attacks, or to respond to multiple attacks.
Regarding using intervals to increase one’s maximum aerobic capacity, the best analogy is that of a ceiling. As an example, if someone just does low intensity (zone 2) type workouts, they will become more aerobically fit, but they will not necessarily raise the ‘ceiling’ of their aerobic capacity. Therefore, they can function very well at low to medium intensities. This type of training is often seen in ultra-distance athletes. However, the fact of the matter is that regardless of the distance being trained for (20 miles or 200 miles), having a higher aerobic ceiling allows a cyclist to perform at a higher intensity for longer periods of time, which is never a bad thing.
Sprints
Just like runners often practice their finishing kick, cyclists need to practice their sprint in training to be able to successfully execute it in a race. Bike races often come down to a sprint and whoever is the fastest, wins. Therefore, being able to sprint is of critical importance to any bike racer. This is true regardless of the discipline - road, mountain bike, gravel, track.
To be a well-rounded cyclist, you need to train for different sprint scenarios. Some of these scenarios include:
- Short sprints from a slow speed to work on acceleration (flat, uphill)
- Long sprints (flat, uphill, downhill)
Of course, in order to be able to sprint for the win at the end of the race, you have to not be able to make it to the finish, but also in the lead group of riders. Therefore, having the fitness level to make it to the finish with the leaders is of utmost importance.
Play to Your Strengths
We all know that no two people are alike. In sports and especially cycling, this couldn’t be truer. While there are distinct differences such as between a feather weight climber and a muscular sprinter, there are even more minute differences as well. For example, two climbers might be the same height and weight, but one might excel at long, steady climbs whereas the other climber might excel at short, steep and punchy climbs. This just goes to show how most every cyclist has a very specific type of riding that they excel at.
When it comes to racing, these seemingly nuanced differences become magnified due to competitive advantages that they can elicit. However, this is only true if a rider appreciates their unique skillset and secondly and perhaps more importantly, has the tactical sense and fitness to utilize it.
Related to the above example, if two cyclists are in the lead of a race and the race finishes on a climb, the rider that excels at long climbs would likely try to ride hard and at a steady high pace to drop the other rider. Conversely, the other rider would likely try to attack the rival with short, fast accelerations to drop them. However, at the end of the day, the winner would often be decided by who is fresher and has more ‘gas’ left in the tank.
Post Workout
When you’re training for an event, you have to play the long game. You cannot effectively train throughout a week or training cycle if you’re constantly tired and not recovered from your prior workout(s). Therefore, sleep and nutrition are critical for a cyclist looking to optimize their performance. Ingesting protein within ~ 30 minutes after a workout is suggested to help in the refueling and muscle recovery. Therefore, taking in a protein source such as Honey Stinger Protein Bars is a smart move to help you recover faster!
Rick Prince
Founder, United Endurance Sports Coaching Academy
www.uesca.com
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