Aerobic endurance is the ability to sustain aerobic activity for a long period. It is the foundation of any successful cycling performance.
The Two Key Components to Building Power and Endurance Are:
1) training at an intensity that challenges your aerobic system, but not so hard that it overwhelms your anaerobic system, and
2) training at a sustainable pace that allows you to train consistently.
Aerobic Endurance Has Many Benefits for Cyclists:
- Improved efficiency in pedaling, which leads to faster times in time trials or shorter recovery periods between intervals
- Increased muscle glycogen storage capacity (which means more energy for longer events)
- Increased fat-burning capacity (which means more energy available during longer events)
The Time Trial is a Race Against the Clock
It is a test of pure power and endurance. The best way to measure your functional threshold power or pace (FTP) is by using a power meter or speed/cadence sensor. If you don't have one, you can estimate your FTP by using the following equation:
FTP = 220 - age
This formula was developed by Dr. Andrew Coggan and it has proven to be accurate for most people who are training for endurance events, such as time trials and triathlons.
The best way to train for time trial success is by doing long, hard efforts on the bike. This will improve your FTP and help you get faster in time trials because it will increase your anaerobic threshold power and capacity.
How to Build Power and Endurance for Time Trial Success
To build strength and power, the key is to use a full range of motion. This will allow the muscles to work through the entire range of motion, which will help build strength and endurance. The most important thing to remember when training for a time trial is that it's not just about your legs. You'll need to train your core and arms as well.
A common misconception about time trial training is that you should train in the same way as you would for an endurance race. But because time trials are shorter, it’s better to do more high-intensity intervals than long periods of low-intensity work.
Techniques of a Time Trial
A time trial is a race in which cyclists race against the clock over a set distance, with their times being recorded. To build power and endurance for time trial success, there are a few techniques that you can use.
The first technique is to ride at a high cadence and pedal smoothly. This will help you push your bike as hard as possible without any jerky movements. The second technique is to push your gears harder and go faster on the flat sections of the course where you have more time to recover before the next climb or descent. The third technique is to train at an intensity that matches your goal race intensity so that your body can adapt properly.
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