The best way to build aerobic endurance in cycling

For many years we have said that to be truly fit cycling p grilling needed 12 to 16 weeks touring kilometers long low – intensity aerobics to strengthen our systems, so that finally we could handle the toughest workouts and races.

This method works great if your job is to get up and ride your bike for four to six hours a day, but for other riders without a lot of free hours, a friendly scheduling method called “polarized training” presents a more practical way to do it. build endurance in a short time.

Know what is really the best way to build aerobic endurance in cycling.

Entrenamiento de alta intensidad para adquirir resistencia aeróbica en ciclismo

2 workouts to build aerobic endurance in cycling

1. Polarized training

Polarized training emphasizes the extremes of the training spectrum, so on any given week you put in really hard efforts and easy aerobic walks (the best of both worlds).

It all comes down to your mitochondrial capacity. Some research shows that the longer training lasts, low intensity exercise will increase the number of mitochondria in your cells; while high intensity workouts make those mitochondria more powerful. In fact, there are some studies showing that regular high intensity exercise can also stimulate mitochondrial production .

Also, when you do a set (or multiple sets) of high intensity intervals, your heart rate stays elevated during your recovery periods, which benefits your aerobic energy system , especially as the session progresses.

On the other hand, interval training improves endurance, even if you are already fit. Research has found that when well-trained cyclists performed two interval sessions per week for three to six weeks, their VO2 max, maximal aerobic power performance, and endurance performance improved by 2-4%.

¿Cómo construir resistencia aeróbica en ciclismo?

2. Resistance interval training

Cyclists looking to optimize their interval training for endurance benefits should perform intervals ranging from 30 seconds to 5 minutes, at a very hard intensity. These intervals build your aerobic system while being strong enough to acquire some fast-twitch fibers, making those energy-producing fibers more resistant to fatigue over time.

Performing three to six repetitions of these efforts to gain resistance in the legs , allowing a minute or two of recovery, can have impressive effects. As you get in good shape, increase the number of repetitions and the intensity.

Try to do these sessions twice a week, allowing at least one recovery day in between. Then you should do the rest of the week riding at a moderate aerobic pace.

Remember, though, that interval training, while beneficial, is also stressful. This is why it is essential that you not only include easy days and rest days in your weekly training plan, but also that you eat a balanced diet, get enough sleep, and consider your overall recovery. If you don’t, you can end up fit but unhealthy, and with high levels of stress hormones and inflammation that can cause real damage over time. It’s all about balance.

Entrenamientos de intervalos de resistencia en ciclismo

conclusion

The key to building endurance in cycling is to combine the distribution of your training, so approximately 80% of your routes will be in the aerobic intensities of “zone 2” (in terms of heart rate zones) and about 20% they are performed at very high intensities, or a combination of zones 3 to 5 throughout the week.

Keep in mind also, that if you plan to do a 160 kilometer ride, you still need to have a few more days of practice in the saddle so that you can get comfortable with the bike, practice your rhythm and dial in your nutrition and hydration (all things that shorter interval workouts can’t do).

Reference

  • Yeager, S. The fastest way to build cycling endurance. For Bicycling [Revised November 2017]