TRAINING ELEMENTS FOR BUILDING STRENGTH ENDURANCE

When riding our bike, strength endurance is an expression of the power we produce to pedal. In our training we should develop this type of strength throughout the year.

Strength training is, however, very demanding on the body and requires longer recovery periods. The training unit does not need to be very long. When the weather is cold, we can ideally train on an indoor trainer, which enables us to keep the required intensity easily.

Strength endurance summary:

• overcoming resistance
• power put into pedalling
• all-year-round focus
• a demanding training element
• an emphasis on recovery

The aim is to improve aerobic capacity, where we teach our body to work in an intense mode. It is usually placed at the start of the training. There the athlete undergoes intense training above their anaerobic threshold. The training session should finish with basic endurance training or, in the event of significant fatigue, we only take a recovery ride.

TEMPO TRAINING

Tempo training helps us improve overall endurance. In this training, we repeat a few intervals in an aerodynamic position. As we improve, the intervals should be extended. This training element should be performed on flat or slightly undulating terrain. The training can be done once to three times a week during the preliminary part of the season.

• flat or slightly undulating terrain
• one to five sections
• 80 to 100 rpm
• 75% to 90% AnT
• interval duration 15 to 20 minutes

STRENGTH INTERVALS

When working on strength, we go through several intervals where we rapidly improve our medium intensity, overall power in our legs, and our overall power endurance. The training should be included once or twice a week in our pre-race and race periods.

• flat terrain and climbs
• one to five sections
• 55 to 65 rpm
• 91% to 105% AnT
• Interval duration six to 15 minutes

THRESHOLD INTERVALS

While training threshold intervals there is a significant accumulation of lactate and so there should be long enough rests between the intervals. This kind of training can be included once to three times a week in preliminary, pre-race and race periods.

Alternation of the load method with anaerobic intensity

• ride duration 20 to 60 minutes
• two to three minutes 106% to 120% AnT
• two to three minutes 91% to 106% AnT
• 70 to 90 rpm

Continuous method

• ride duration 20 to 40 minutes
• 106% to 120% AnT
• 70 to 90 rpm

DEVELOPING ANAEROBIC ENDURANCE STRENGTH

When developing anaerobic endurance strength, we train the area around our anaerobic threshold and stamina through medium-intensity performance. The aim is to teach our body to work over a long period, and to reduce both fatigue and accumulated lactate caused by the intense load while hiding in the slipstream at the back of the group. The training is done in a group, ideally formed by two to three pairs or three to five individuals riding in a line. The training unit should last 60 minutes to five hours depending on our targets.

Riding at the head of a group:

• three to six minutes
• 106% to 120% AnT
• 70 to 90 rpm

Riding in the slipstream:

• ride duration 12 to 14 minutes
• 76% to 90% AnT
• 80 to 110 rpm

INTERVALS IN ANAEROBIC ENDURANCE

The training load is at the anaerobic level and achieves maximum oxygen consumption. During this loading, there is also a high increase in lactate. We accelerate hard with a quick sprint, then after 20 seconds out of the saddle we sit back down and try to ride with the same intensity.

• interval duration three to five minutes
• 100% to 120% AnT
• 80 to 100 rpm on flat terrain
• 75 to 85 rpm in climbs

PYRAMID INTERVALS

During this training there is even stimulation of both the anaerobic and aerobic energy processes. The pyramid intervals have the same intensity as anaerobic endurance intervals.  The only difference is in the duration of the loading and the duration of the recovery ride.

REPEATING THE LACTATE TOLERANCE

When training by repeating the lactate tolerance on flat or slightly undulating terrain, we focus on the anaerobic threshold area and on our stamina with some intense loading. The main aim is to teach our body to work intensely over a long period as the body is getting rid of the lactate that accumulates during the ride.

• interval duration 90 to 120 seconds
• 120% to 150% AnT
• 90 to 120 rpm
• frequency three to ten series, once or twice a week