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In cycling, as in many other sports, it is possible to find different types of training that vary depending on the objectives of each cyclist, the level and what they work with them. Cycling is one of the most complete sports that exist, it allows you to burn fat, lose weight, tone your legs and, of course, gain cardiac and respiratory endurance, among others. Based on this, different workouts are created and in this article we explain which are the most popular ones. Keep reading to learn more!
Cycling training: basics
Cycling training is based on several fundamental aspects to improve the cyclist’s performance and efficiency. First of all, aerobic endurance stands out as it is essential to sustain prolonged efforts, working at low to moderate intensities. Then, the anaerobic threshold, which improves the ability to maintain high intensities without excessive fatigue. Another key aspect is strength, developed through low cadence or uphill training, which increases muscle power. Sprinting and VO2 max training, on the other hand, improve explosiveness and responsiveness in races; and cadence and pedaling technique optimize efficiency, reducing muscle wasting. Also, changes of pace (Fartlek) prepare the cyclist to respond to unexpected accelerations.
Of course, proper planning, rest and nutrition play a crucial role in maximizing performance and avoiding injury. A balanced plan combines these aspects to achieve consistent improvements.
Types of cycling training
A cycling workout can be designed to improve one or more aspects of a cyclist’s condition, such as endurance and strength, but also speed and even pedaling technique, as mentioned above. It all depends on the cyclist’s objectives, hence the importance of having a coach who will allow you to design a plan that is tailored to you. However, it is also possible to find one cycling training plan or another to work on different objectives, and this is what we explain below.
Cycling endurance training
Endurance training is the basis of any cycling plan and focuses on improving the cyclist’s ability to sustain prolonged efforts at low to moderate intensity. It primarily works the cardiovascular system to improve the efficiency of the heart and lungs and uses fats as the main source of energy, thus conserving muscle glycogen. This type of training is ideal for endurance cyclists, an example of which would be long rides at a steady pace for 2-6 hours at an intensity of 60-75% of maximum heart rate.
Polarized cycling training
Polarized cycling training is a type of resistance training, and one of the most popular today. As its name suggests, it is a training that tends to extremes, hence it is polarized. In short, it is based on spending most of the session (70 to 90%) working at low intensity, and the rest at high intensity, avoiding as much as possible the intermediate zone of the workout. In other words, ride long and slow, and from time to time an intense series, something you can do with any of the ZYCLE cycling rollers, whether you opt for a direct drive, a telescopic or a roller roller.
Cycling strength training
This is another popular one when it comes to cycling training planning. It focuses on improving muscle power and the ability to apply force on the pedals and is very easy to implement. All you have to do is pedal at a low cadence and high resistance. With this type of training you will achieve a significant improvement in your ability to apply force with each pedal stroke, and it is also very useful for ascents and demanding terrain. An example of this would be pedaling at 50 or 60 rpm for 5-10 minutes at 80-90% of FTP.
Anaerobic threshold cycling training
The anaerobic threshold is defined as the maximum intensity at which the cyclist can sustain prolonged effort without accumulating too much lactate in the blood. This type of training helps delay fatigue and improves performance in intense efforts. It works on lactic acid tolerance, which will allow you to sustain high intensities for longer, in addition to being able to reduce the rest time between intense efforts. The training is designed to achieve, in general, greater efficiency in high-intensity pedaling and an example of this could be intervals of 10-20 minutes at 85-95% of the functional power threshold (FTP) with short recoveries of only 5 minutes.
HIIT cycling training
HIIT training is high-intensity interval training in which repeated periods of high-intensity exercise (at maximum speed and power) are interspersed with periods of low intensity (for active recovery) or rest (for passive recovery). In addition, these workouts can be, in turn, of several different types. In this article you can learn more about HIIT training for cycling. It is also important to note that this type of training improves the maximum amount of oxygen that the body can use during exercise, especially in demanding efforts, so it is very useful for attacks and changes of pace in a competition.
Fartlek or change of pace training in cycling
Fartlek is a training based on changes of pace, ideal to prepare the cyclist for competitions in which unexpected accelerations are presented. The planning of this cycling training works on responsiveness in attacks and accelerations, as well as efficiency in effort transitions and better effort management on roads. An example would be to alternate 30-second efforts at maximum intensity with 1-2 minutes of active recovery.
Cycling series training
The training of series in cycling is one of the most complete that there is, although of course, everything depends on how it is made. Generally, with a series training it is possible to improve the applied force, as well as the aerobic power and the explosiveness. It is based on working a given variable in pre-set time intervals and other recovery intervals. HIIT training would be a series training, but of high intensity.
