For riders who have been cycling for more than a couple of years, frequency and duration should be well-established aspects of their training routine. However, reaching an advanced level requires a shift in focus towards intensity rather than solely relying on volume.
In this post, we will delve into the essential details of training intensity. Understanding and effectively applying intensity in your training can greatly enhance your performance, overall fitness, and speed. We will explore different methods of measuring and incorporating intensity into your training regimen.
It’s important to note that while intensity can be assessed using various metrics, such as effort, heart rate, power, and speed, it is beneficial to utilize multiple measures rather than relying solely on one. To become a high-performance cyclist, it is advisable to become proficient in using all three common intensity measurements: perceived effort, heart rate, and power. Each of these metrics provides valuable insights into your training and can contribute to improved race readiness.
Although speed is often used as a measure of intensity, it has limitations due to external factors like wind and terrain. Wind resistance and inclines can significantly impact your speed, making it an unreliable indicator of training intensity.
Instead, assessing effort through a Rating of Perceived Exertion (RPE) offers a subjective yet valuable measure of intensity. By assigning a numeric rating on a scale of 0 to 10 based on how hard the effort feels, you can better gauge your exertion level during rides. RPE allows you to stay connected with your body and make informed decisions during races when immediate feedback from devices may not be available.
The table below is of the Borg 10- point Rate of Perceived Exertion. It demonstrates how hard each number of the scale should feel.
While RPE provides a subjective measure, incorporating objective tools like heart rate monitors and power meters can enhance the accuracy of intensity measurement. Heart rate monitors have been widely used since the 1980s, offering insights into your exercise intensity by tracking your heart rate. While heart rate is not directly linked to performance or speed, it is a reliable indicator of effort exerted during workouts.
Power meters, invented approximately ten years after heart rate monitors, have revolutionized training in cycling. These devices directly measure the force applied to the pedals and the speed at which they are turned, providing an accurate assessment of intensity in watts. By incorporating a power meter into your training plan, you can effectively optimize your workouts and improve your racing performance.Â
In scientific studies, researchers often use RPE alongside physiological markers such as the aerobic threshold (AeT) and anaerobic threshold (AnT) to evaluate exertion levels. AeT represents an exercise intensity where lactate levels in the blood rise, typically around an RPE of 3-4. This threshold indicates the transition from moderate to harder efforts.
AnT, which aligns with an RPE of 7, signifies a higher level of exertion where lactate production further increases, and sustainable efforts become more challenging. These markers provide reference points to categorize the intensity of rides and can be valuable for designing effective training workouts.
Polarized Intensity Distribution
I would now like to discuss the concept of polarized intensity distribution and its significance in seasonal planning.
For advanced riders, it is highly recommended to vary between low- and high-intensity workouts throughout the season. By incorporating this variation, you can effectively reduce the risk of burnout and overtraining while avoiding fitness plateaus.
It is crucial to periodically change your training intensity distribution in order to derive maximum benefits. This approach involves distributing intensity in various ways throughout the season, aiming for a polarized overall seasonal distribution, as illustrated below.
It is worth noting here that this is the theory part of the course. Meaning the above chart will give you maximum benefits however when we are building training plans, there aren’t too many of us that will be able to spend the needed 20 – 30 hours per week needed to make the a viable option. But don’t worry, I will show you how to make a training plan to work around your work, family and friends.
When it comes to race preparation, understanding how intense your workouts are relative to two thresholds, namely the aerobic threshold (AeT) and the anaerobic threshold (AnT), is essential.
Workouts performed above the anaerobic threshold play a significant role in determining race outcomes. However, it is important to note that aerobic threshold workouts also contribute to race performance, albeit in a different manner.
The fitness at your aerobic threshold helps you reach a point in the race where your above-AnT fitness comes into play, such as during challenging climbs, attacks, or sprints. Both aspects are crucial, but for now, let’s focus on the anaerobic threshold (AnT) and how you can determine when you are at or above it, as it ultimately influences race outcomes.
I have already mentioned that AnT can be determined through lab or clinic testing, which involves gradual increases in intensity while measuring blood lactate or respiratory gases. Technicians conducting such tests can provide valuable information about your lactate or anaerobic threshold in terms of heart rate and power, which is crucial for assessing race performance and guiding your training. However, frequent lab testing can be inconvenient and expensive, especially considering that power at AnT changes with fitness levels.
On the other hand, heart rate changes very little with changes in fitness. While we will discuss this phenomenon in more detail later in this chapter, it is worth mentioning that there is a cost-effective and easily administered alternative method for estimating your AnT.
In the early 2000s, Dr. Andrew Coggan, a renowned exercise physiologist and cyclist, developed a field test for estimating AnT that can be performed by anyone at any time. This test is simple and free, but it is certainly challenging.
Dr. Coggan’s test builds upon the idea that a fit athlete can sustain their AnT for approximately an hour. Instead of undergoing lab testing to determine your AnT, you can perform a maximal effort 1-hour ride and assume that the average heart rate and power for that hour represent your AnT. However, it is important to acknowledge that performing a solo hour-long effort at maximum intensity can be extremely mentally demanding, and as a result, your heart rate and power numbers are likely to be lower than your actual AnT.
To address this challenge, Dr. Coggan proposed a solution. Instead of requiring a full hour of effort, he suggested performing a 20-minute test and subtracting 5 percent from the test results. This calculation provides an estimate of your AnT and is referred to as the “functional threshold.”
It is important to note that this estimate is not an exact measure of lactate or anaerobic threshold but serves as a practical field test alternative. The 20-minute test also yields two other essential measures: functional threshold heart rate (FTHR) and functional threshold power (FTP).
While there are alternative methods for determining your functional threshold, such as a 30-minute test or shorter tests like 8 or 5 minutes, it is important to consider that tests shorter than 20 minutes do not accurately predict FTHR.
Riders tend to slow down slightly when riding alone for around 30 minutes, resulting in numbers that closely align with FTHR and FTP estimated from the 20-minute test minus 5 percent. It is worth mentioning that the exact FTP may vary among individuals depending on their aerobic and anaerobic fitness. Some riders may achieve better results with longer tests, while others with higher anaerobic fitness may demonstrate more impressive numbers in shorter tests. Despite this variability, the numbers produced should be within a 5 percent range above or below the actual threshold determined in a lab test.
Naturally, your functional threshold can fluctuate slightly from day to day due to factors like fatigue and lifestyle. It can even vary within the same ride, again influenced by fatigue. Therefore, it is important to recognize that the heart rate and power numbers you obtain will never be precise to the exact beat per minute or watt.
However, this is not a cause for concern. You only need a close approximation, a ballpark figure that provides a reasonably accurate reference point. To ensure more accurate numbers, especially for power, it is recommended to test every 3 to 4 weeks throughout the season using one of the methods described earlier. This regular testing will help establish a reliable upper reference point and ensure that your intensity training zones are appropriately set.
SETTING TRAINING ZONES
It is important to set accurate training zones based on your individual performance metrics. Training zones determine the intensity of your workouts and play a crucial role in optimizing your training. To ensure the accuracy of your training zones, I recommend regular testing every 3 to 4 weeks. Let’s dive deeper into the process of setting training zones.
Heart Rate Zones:
When setting heart rate zones, it’s essential to avoid relying on generic formulas based on factors like age and gender. These formulas often provide inaccurate results since athletes are unique individuals. Each person’s maximum heart rate can vary significantly, and formulas fail to account for this variability. Instead, I recommend using a field test to accurately estimate your Functional Threshold Heart Rate (FTHR).
The field test I suggest is based on Dr. Coggan’s 20-minute test. As I have already mentioned, there are other durations you can use, such as 30, 8, or 5 minutes, the 20-minute test provides more accurate heart rate results.
When choosing a test course, it should be a safe and repeatable route, preferably with a bike lane, light traffic, minimal intersections, and a slight incline of up to 3 percent. This ensures a consistent testing environment.
To conduct the 20-minute test, begin with a thorough warm-up of at least 20 minutes, gradually increasing the intensity. In the last 5 to 10 minutes of the warm-up, include short and intense accelerations. Start the 20-minute test at a high but sustainable effort, avoiding the mistake of starting too fast. Throughout the test, make slight adjustments to maintain a steady effort. After completing the test, engage in a proper cooldown to bring your heart rate back to resting levels.
Once you’ve finished the test, upload your heart rate data to your preferred software and determine the average heart rate for the 20-minute test. Subtract 5 percent from this average to estimate your Functional Threshold Heart Rate (FTHR). If you performed a 30-minute test, the average heart rate for the entire duration is considered your FTHR.
To set your heart rate training zones, refer to the table below. Multiply your FTHR by the corresponding percentages in each zone to determine the heart rate range for each zone.
Power Zones:
If you have a power meter on your bike or an indoor trainer with a built-in power meter, you can determine your power training zones using a Functional Threshold Power (FTP) test. The FTP can be estimated within the same field test you performed for FTHR.
To estimate your FTP using the 20-minute test, subtract 5 percent from your average power (not normalized power). For the 30-minute test, the average power for the entire duration serves as a good approximation of your FTP.
To set your power training zones, refer to the table below. Multiply your FTP by the corresponding percentages in each zone to determine the power range for each zone.
Zone Agreement:
It’s important to note that heart rate and power zones may not always align perfectly. You may observe discrepancies where your heart rate indicates one zone while your power falls into a different zone. This is common and expected since various factors can influence heart rate and power, including fatigue, heat, and hydration status. Instead of viewing this as a problem, embrace it as an opportunity to gain insights into your body’s unique response to training.
For advanced athletes, there is minimal, if any, change in heart rate zones throughout the season because their Functional Threshold Heart Rate (FTHR) remains relatively stable. Both effort and heart rate remain consistent. Occasionally, you may notice slight variations of a few beats per minute between FTHR tests, but these are likely due to factors such as diet, emotional stress, fatigue, or excitement rather than changes in fitness. On the other hand, novice riders can expect their heart rate zones to change as they develop their basic fitness.
In contrast, power zones can undergo significant changes throughout the season. As your fitness improves and your Functional Threshold Power (FTP) increases, your power output on the bike becomes more potent. Consequently, your power zones also rise since they are based on your FTP. When fitness declines, FTP decreases, and your power zones adjust accordingly.
However, heart rate zones remain constant as they serve as an indicator of the perceived effort level, while power zones reflect actual speed. Therefore, there may be occasions when power and heart rate zones overlap or show no overlap at all during different times of the year.
Why does this happen? Consider this analogy: If power zones remained constant, you wouldn’t be able to ride faster at the same heart rates, and there would be no improvement in your fitness. Riding at progressively higher power outputs while maintaining a consistent heart rate is a crucial element for measuring advancements in aerobic fitness.
Training Stress Score (TSS)
I want to stress the central theme of this post: training intensity is the key to success for advanced riders. I continuously emphasize this point because many athletes mistakenly believe that the volume of training, measured in hours, miles, or kilometers, is the primary driver of their race-day fitness.
Only intermediate athletes, typically those with a couple of years of experience, should primarily focus on volume. These newcomers to the sport can quickly make progress by increasing their weekly training volume. However, there comes a point where simply increasing volume will no longer lead to significant performance improvements, and their progress will plateau.
Numerous research studies across various endurance sports consistently demonstrate that, for advanced athletes who have been training for a few years, high performance is primarily determined by training intensity rather than training volume.
So why do we often fixate on volume rather than intensity? I believe this tendency stems from the challenge of quantifying and expressing the cumulative training intensity over a week. It’s not easy to assign a single number that accurately represents the overall training effort.
Conversely, it is straightforward to tally up hours, miles, or kilometers in a week. The simplicity of measuring volume leads us to perceive it as the most critical metric. This perception takes root during the early intermediate stage of training when we observe a correlation between volume and performance. However, after understanding the importance of intensity outlined in this post, I hope you recognize that as you progress in your training, the emphasis shifts toward training intensity rather than volume.
While training intensity plays a critical role for advanced riders, it doesn’t imply that volume is unimportant. It means that as fitness increases, volume becomes less significant. The bottom line is that, for riders who have been in the sport for a few years, training intensity is the key to successful training.
Dr. Coggan arrived at a similar conclusion in the early 2000s and developed a straightforward method to combine volume and intensity into a single training load metric, with a slight emphasis on intensity. He named this metric the Training Stress Score (TSS). Initially, TSS relied on power meters to measure intensity, but now it can also be calculated using heart rate monitors, although power is generally more accurate.
Dr. Coggan’s TSS formula takes into account the workout’s normalized power, intensity factor, duration in seconds, and the rider’s FTP. The resulting TSS number describes the workout’s stress level by considering both its duration and intensity relative to the rider’s capabilities.
By shifting your focus from volume to TSS, you will adopt a new perspective on the world of training for bicycle racing. With your training load based on TSS, you will prioritize the combination of volume and intensity, with intensity taking precedence as the primary determinant of race readiness. This shift in mindset will positively influence both your training and racing.
Next up, I suggest you read the Training Stress post.