If you answered ENDURANCE, you’re correct. The foundation for cycling performance is endurance. Yes, having the ability to ride at threshold for extended periods is important. Leg strength is important. Mental toughness is important. But these are all secondary to having superior endurance.
According to Merriam-Webster, ENDURANCE is defined as:
“The ability to withstand hardship or adversity; especially: the ability to sustain a prolonged stressful effort or activity <a marathon runner’s endurance>”
One of my new coaching clients is preparing for a century ride in a couple weeks and came to me a few weeks ago to help him fine-tune his training. He’s ridden a fair amount this year, with his longest ride so far being 70-75 miles.
I had scheduled an 80-90 mile ride this past weekend for him. He found a century and asked if it would be OK to ride it. I said yes, that it would offer him some good pacing and nutrition practice, so to go ahead and do it.
He rode it and did fine for 70 miles or so, then ran out of gas. He was somewhat disappointed in his effort and the fact that others kept going as he became fatigued and slowed down. To me it was no surprise and no coincidence that he fatigued when he got to the 70 mile point, or the length of his previous long ride.
His body had built up fatigue resistance to 70 miles, but to ask his body to go both longer and harder than he has gone previously was simply too much. Riding this century was a good eye opener for him as he plans for his key event. He now has a better idea of what his body is capable of, so he’ll have a better idea as to how to meter out his effort. He also learned about his calorie needs and may have to fuel himself a little differently.
And while most of his endurance is “in the bank” adding these miles to his legs will definitely help him.
The point is that cycling is an endurance sport, and to compete in long races and/or events we must build up the mental and physical endurance required. Top level cyclists ride 25,000 miles per year to build up the endurance (fatigue resistance) that’s necessary to compete at that level.
Most of us work and raise a family for a living, and don’t ride a bike for our paycheck. However, many of us are still competitive and want to ride well in relation to others around us. So if we compete in races or participate in centuries or charity rides, endurance is still the most important ability to develop.
Endurance is the foundation of our fitness pyramid. The wider our base of endurance, the higher we’re able to take our fitness peak. So while threshold and VO2 Max interval sessions are important, remember that endurance rides form the basis for everything else we do.
Add your comments below or email your questions to me. Then GET OUT AND RIDE!
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