Share the post "Improving Cycling Endurance: The True Key to Performance"
In cycling, endurance is an essential skill to excel, whether you are a competitor or a passionate amateur. It is 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 the crucial moments of a race or a long ride, makes the difference between a good cyclist and an excellent cyclist. Here’s how to develop this fundamental ability to become more efficient on the bike.
By Guillaume Judas – Photos: ©dVélos, depositphotos.com
An essential asset at the end of a race
Endurance is the ability to remain effective when fatigue sets in, when legs become heavy, and energy dwindles. During a race, a sportive, or a prolonged ride, it is in these critical moments that gaps widen. A cyclist capable of maintaining their power and concentration after several hours of effort benefits from a decisive advantage. Whether you aim for competitive performance or a better experience on the bike, working on your endurance will transform your practice. In a highly competitive context, it is this ability that allows one to make the decisive effort to create gaps at a key moment in a competition, for example, by being able to launch a final surge when all opponents are exhausted.
Endurance is what distinguishes 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 finish your rides or competitions with power and confidence, remain competitive when it’s truly crucial, or fully enjoy your rides, even after several hours in the saddle.
How to develop your endurance
To improve your endurance, it is necessary 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 VT1
Training volume forms the basis of solid endurance. Long rides 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 rides develop an essential aerobic base for performing over long distances.
VT1 (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 engaged. Integrating rides of 3 to 5 hours, alternating Zone 2 and VT1, helps build robust endurance.
Practical tip: to prepare for a long sportive or a road race of more than 150 km, schedule a weekly ride of 4 to 6 hours, mainly in Zone 2, with 20 to 30-minute segments in VT1 to vary the intensity. For example, on a 4-hour ride, dedicate 3 hours to Zone 2 and 1 hour to VT1, broken into 20-minute blocks.
2. Train in a fatigued state
To replicate end-of-race or long-ride conditions, it is crucial to work on specific exercises in a fatigued state. 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 evaluate 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 the repetition of these exercises, you will notice an improvement in your RPP, a sign of improving endurance.
Tips for optimizing your training
Gradual progression: increase volume and intensity progressively to avoid overtraining. If you are a beginner, start with 2 to 3-hour rides before aiming for longer efforts.
Active recovery: after an endurance-focused ride, plan a recovery day with a light Zone 1 ride or complete rest.
Nutrition and hydration: endurance also depends on good energy management. Test your fueling strategies (energy bars, gels, isotonic drinks) during long rides to avoid energy drops and maintain stable blood sugar.
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 RPP and training zones.
On the way to better endurance
Improving your endurance requires time, discipline, and rigorous planning, but the benefits are considerable. By integrating long rides in Zone 2/VT1 and exercises in a fatigued state into your routine, you will push your limits and experience more rewarding cycling experiences. Ride with endurance, ride with excellence!
Share the post "Improving Cycling Endurance: The True Key to Performance"
