Bytager the publication "Improving cycling endurance: the real key to performance"
In cycling, endurance is an essential skill for excellence, whether you're a competitor or a passionate amateur. It's defined as the ability to maintain a high level of performance despite the accumulation of fatigue over hours of effort. This quality, often decisive in crucial moments of a race or a long ride, is the difference between a good cyclist and an excellent one. Here's how to develop this fundamental skill to improve your cycling performance.
By Guillaume Judas – Photos: ©dVélos, depositphotos.com
An essential asset at the end of the race
Stamina is the ability to remain effective when fatigue sets in, legs become heavy, and energy dwindles.. During a race, a cyclosportive or a prolonged outing, it is in these critical moments that the gaps widen. A cyclist capable of maintaining his power and his concentration after several hours of effort benefits from an advantagetage decisive. Whether you're aiming for competitive performance or a better experience on the bike, working on your endurance will transform your practice. In a highly competitive environment, it's this ability that allows you to make the decisive effort to widen gaps at the key moment of a competition, for example by being able to place a final start when all your opponents are exhausted.
Stamina is what separates a strong cyclist from an exceptional cyclist.By developing your ability to maintain a high level of performance despite fatigue, you will be able to conclude your rides or competitions with power and confidence, remain competitive when it really matters, or fully enjoy your rides, even after several hours in the saddle.
How to develop your resistance
To improve your endurance, you need to adopt a structured approach, combining targeted training and rigorous effort management.. Here are the two essential pillars to achieve this.
1. Accumulate volume in zone 2 and SV1
Training volume is the foundation for solid endurance. Long runs in zone 2 (approximately 60 to 70% of maximum heart rate or 55 to 75% of FTP, functional threshold power) are ideal for strengthening the cardiovascular system, optimizing energy metabolism and accustoming the body to prolonged efforts. These moderate-intensity runs develop an aerobic base essential for performing over long distances.
SV1 (ventilatory threshold 1), corresponding to a slightly more sustained but still comfortable intensity, is also a valuable tool. At this level, you can maintain a conversation without too much breathlessness while riding a little more committedly. Incorporating rides of 3 to 5 hours, alternating between zone 2 and SV1, allows you to build robust endurance.
Practical advice: to prepare for a long cyclosportive or a road race of more than 150 km, Schedule a weekly outing of 4 to 6 hours, mainly in zone 2, with 20 to 30 minute segments in SV1 to vary the intensityFor example, on a 4-hour outing, spend 3 hours in zone 2 and 1 hour in SV1, split into 20-minute blocks.
2. Train while tired
To replicate end-of-race or long-run conditions, it is crucial to work on specific exercises while fatigued.. For example, FTP exercises after at least 3 hours of cycling, 20-second sprints, 5-minute intervals at 85-90% of your FTP or a sustained climb. This allows you to assess and improve your residual power profile (RPP), i.e. your ability to produce power after prolonged effort. Record the power produced in this fatigued state. With repetition of these exercises, you will see an improvement in your RPP, a sign of improving endurance.
Tips to optimize your training
Gradual progression : Increase volume and intensity gradually to avoid overtraining. If you're just starting out, start with 2- to 3-hour rides before aiming for longer efforts.
Active recovery : after a resistance-focused outing, plan a recovery day with a light outing in zone 1 or complete rest.
Nutrition and hydration : resistance also depends on good energy management. TestAdjust your fueling strategies (energy bars, gels, isotonic drinks) during long runs to avoid energy drops and maintain stable blood sugar levels.
Data tracking : Use a power meter or heart rate monitor to measure your efforts and track your progress. Platforms like Strava, TrainingPeaks, or Garmin Connect can help analyze your PPR and training zones.
En route towards better resistance
Improving your endurance takes time, discipline, and careful planning, but the benefits are significant. By incorporating long Zone 2/SV1 rides and fatigue-prone workouts into your routine, you'll push your limits and enjoy more rewarding cycling experiences. Ride with endurance, ride with excellence!
