How To Train On Your Commute | Strength Endurance Training

(upbeat music) – Now this is a GCN commuter session to help you get stronger. Now, I should probably admit it that I absolutely hate
strength endurance training and if I possibly could, I would always try and find
a way to get out of it. But now I’m training for
the Maratona Dolomiti and I’ve been told that
strength endurance training is absolutely essential. So, guess I better crack on and do it. First of all, let’s warm up. Muscular endurance refers to the ability to perform a specific muscular action for a prolonged period of time. Whereas pure muscular strength is a muscle’s capacity to
exert force against resistance with no need to do it more than once. So, for cycling as an endurance sport we want muscular endurance. A strength endurance
session is essentially a bit like doing weights on your bike. So, then strength training
with a very cycling specific range of motion, what it means in practice is overgeared efforts. And by that I mean low cadence, so a cadence of 50 to 60
RPM at an effort level of about 7 out of 10, which is
about 85% of maximum heart rate. Now in this case I’m gonna be doing five times up a five minute hill. But if you’re just starting
out with this kind of session you could start with three
efforts and build it up to six. And it’s worth noting that some riders do some really long
strength endurance efforts, like 20 or 30 minutes. Now, a cadence of 50 or 60
feels really slow to me. In fact, I think that’s why
I don’t like this training. It makes me feel really
slow and bogged down. It’s a lot like the feeling of getting dropped in a climb in a race. So, it’s got a lot of bad memories for me. So, I’m trying to concentrate
on good technique. And that means controlled power, really making sure I’m using my glutes, on strong core and stability, and really smooth pedaling technique. As you can see I’ve got all
my commuter luggage neatly stowed in this generously
proportioned saddle bag. There are lots of strong
opinions out there as to which is better,
panniers, rucksack, saddle bag. And as you may know Si and I
tested the different methods in the wind tunnel at Milan Politecnico. But to be honest, I don’t care
too much about aerodynamics on my commute, my main concerns
are comfort and convenience. And I find a rucksack puts a
lot of weight through my bum, which is not very comfy. And I don’t have lugs for a rack on this bike so, no panniers. The giant saddle bag does make the bike handle a bit differently and
it feels pretty heavy uphill. But then the bike feels
fantastic in comparison, when I take the saddle bag off. That felt pretty terrible, to be honest. I mean, I’m the kind of
rider that likes to stand when the climbs get
steep, so for me to stay in such a big gear seated,
just feels really unnatural. I guess you could say that
that’s why it’s good for me because it trains me at something that I’m really, really, bad at. Anyway, I’m gonna do the
recovery just back down the hill in really high gear spinning
to try and remind my legs that they can be coordinated. So, to summarize, a
strength endurance session, five minute efforts, starting
with three intervals, and building up to six. The cadence should be at 50 to 60 RPM. And the effort level should be 7 out of 10 on a scale of perceived exertion, or 85% of your maximum heart rate. The recovery time should be a bit less than the effort time, just
spin back down the hill. You don’t actually even
need a power meter, you can base it all on feel. And if you don’t have a cadence sensor then you can just count the pedal strokes, which in some ways is
good because it makes the interval go by a bit quicker. So, why is strength endurance like this so important, according to coaches? Well, like off the bike
resistance training or weight training, the theory
is that strength endurance intervals increase the power
that your muscles can produce. Both by overloading the
muscle, followed by recovery. And also by improving
neuromuscular recruitment. In other words, strength
endurance training should help you to use more of
the muscle that you have. As well as making those muscles stronger. This strength helps you to maintain power when you’re very fatigued. If you do these strength
endurance efforts right they’ll strengthen your core and glutes and improve your pedaling form
and stability on the bike. In effect, they simulate
long seated climbs when you’re too fatigued to stand. Or maybe you’ve run out of gears to spin at your normal cadence. And these things are
pretty useful to train when you’re planning a
long mountain sportif like the Maratona Dolomiti. Well, that’s quite a relief actually because I feel like I’ve been
pedaling through treacle. But on the plus side,
it’s very time efficient. I mean, I’m all done and
dusted in 45 to 50 minutes. I know it’s doing something
because my legs hurt for the whole of the rest of the day. Yes, this session can leave
you with real muscle soreness and it’s actually pretty draining, even though you never get out of breath. So, make sure you recover
well with refueling and rest. And a bit of a tip from
me is that I found this totally destroyed my legs
so I would always avoid it in a run up to a big event or a race. And in fact, even if I
wasn’t planning to do some high intensity training but then, I mean maybe I was just
being a bit of a wimp. I hope you enjoyed this
session more than I did. And if you’re interested
in some other sessions that you can do on your commute, you can check out these videos down here. For example, we’ve got high
intensity interval training, we’ve got fasted endurance training. Don’t forget to give us a thumbs up.


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