What To Know
- This intensity level is typically characterized by a heart rate between 60-70% of your maximum heart rate (MHR) or perceived exertion (RPE) of 3-4 out of 10.
- Tempo training can also contribute to improvements in your VO2 Max, a measure of your body’s ability to utilize oxygen.
- If you’re unsure about how to incorporate steady state and tempo cycling into your training plan, consider consulting with a certified cycling coach.
Are you looking to improve your cycling performance but unsure which training strategy to adopt? The world of cycling training offers a plethora of options, but two popular approaches stand out: steady state and tempo cycling. Understanding the differences between steady state vs tempo cycling is crucial for maximizing your training benefits and achieving your fitness goals. This blog post will delve into the nuances of each training method, exploring their benefits, drawbacks, and how to incorporate them into your training plan.
What is Steady State Cycling?
Steady state cycling, also known as zone 2 training, involves riding at a moderate intensity for an extended period. This intensity level is typically characterized by a heart rate between 60-70% of your maximum heart rate (MHR) or perceived exertion (RPE) of 3-4 out of 10. During steady state rides, you should be able to hold a conversation comfortably without feeling out of breath. This type of training is ideal for building aerobic endurance, improving fat burning, and increasing your base fitness.
Benefits of Steady State Cycling:
- Enhanced Aerobic Capacity: Steady state cycling strengthens your cardiovascular system by improving the efficiency of your heart and lungs. This leads to a greater ability to deliver oxygen to your muscles, allowing you to ride for longer durations.
- Improved Fat Burning: Steady state training is particularly effective at burning fat as fuel. By keeping your heart rate in the fat-burning zone, you can optimize fat metabolism and shed excess body fat.
- Increased Base Fitness: Steady state rides form the foundation of a strong fitness base. They provide a solid platform for building more intense training later on.
- Reduced Risk of Injury: The moderate intensity of steady state training minimizes the risk of overuse injuries that can occur with high-intensity workouts.
- Improved Mental Toughness: Steady state rides can be mentally challenging, requiring focus and discipline. This can help build mental resilience and improve your ability to handle longer rides.
What is Tempo Cycling?
Tempo cycling, also known as zone 3 training, involves riding at a higher intensity than steady state. This intensity level typically falls between 70-85% of your MHR or an RPE of 5-6 out of 10. During tempo rides, you should be breathing hard but still able to speak in short sentences. This type of training is ideal for improving your lactate threshold, increasing your speed and power, and building muscular endurance.
Benefits of Tempo Cycling:
- Increased Lactate Threshold: Tempo training helps your body become more efficient at clearing lactate, a byproduct of intense exercise. This leads to a higher lactate threshold, allowing you to maintain a faster pace for longer periods.
- Improved Speed and Power: By pushing your limits in the tempo zone, you stimulate muscle growth and increase your power output. This translates to faster speeds and better performance on climbs and sprints.
- Enhanced Muscular Endurance: Tempo rides strengthen your muscles and improve their ability to withstand fatigue. This allows you to ride harder for longer durations without experiencing muscle failure.
- Improved VO2 Max: Tempo training can also contribute to improvements in your VO2 Max, a measure of your body’s ability to utilize oxygen.
How to Incorporate Steady State and Tempo Cycling into Your Training Plan:
- Start with a Base: Begin with a solid foundation of steady state rides to build your aerobic base. Aim for 2-3 steady state rides per week, lasting between 60-90 minutes.
- Gradually Introduce Tempo: Once you have established a solid base, start incorporating tempo rides into your training plan. Begin with shorter tempo intervals (10-15 minutes) and gradually increase the duration and intensity.
- Listen to Your Body: It’s crucial to pay attention to your body’s signals and adjust your training accordingly. Don’t push yourself too hard, especially when first starting out.
- Vary Your Training: To avoid plateaus and maximize your results, it’s essential to vary your training by incorporating different types of rides, including steady state, tempo, interval, and recovery rides.
- Seek Professional Guidance: If you’re unsure about how to incorporate steady state and tempo cycling into your training plan, consider consulting with a certified cycling coach.
Steady State vs Tempo Cycling: Which One Should You Choose?
The best training strategy for you depends on your individual goals and fitness level.
- For Beginners: Steady state training is a great starting point for beginners. It allows you to build a solid foundation of aerobic fitness before progressing to higher intensity workouts.
- For Experienced Cyclists: Experienced cyclists can benefit from incorporating both steady state and tempo training into their program. Steady state rides help maintain a strong base, while tempo rides help improve performance and push their limits.
- For Endurance Events: Steady state training is essential for endurance events like centuries and ultra-distance races. It helps you build the endurance and stamina needed to cover long distances.
- For Speed and Power: Tempo training is more beneficial for cyclists who are focused on improving speed and power, such as competitive road racers or mountain bikers.
The Key to Success: Balance and Consistency
The most effective training plan combines both steady state and tempo cycling in a balanced way. Consistency is also crucial. Stick to your training plan and make gradual progress over time. Don’t expect overnight results. Enjoy the process and celebrate your achievements along the way.
Beyond the Saddle: The Importance of Recovery
No matter which training strategy you choose, it’s crucial to prioritize recovery. Allow your body ample time to rest and repair after intense workouts. This includes getting enough sleep, eating a healthy diet, and incorporating active recovery activities like yoga or light walking.
Final Thoughts: Finding Your Cycling Sweet Spot
Ultimately, the best training strategy is the one that you enjoy and can consistently stick to. Experiment with different approaches and find what works best for you. Remember, the key to success is finding a balance between challenging yourself and giving your body the rest it needs to recover and grow stronger.
Questions We Hear a Lot
Q: How often should I do steady state cycling?
A: Aim for 2-3 steady state rides per week, lasting between 60-90 minutes.
Q: How often should I do tempo cycling?
A: You can start with 1-2 tempo rides per week, gradually increasing the frequency as you become more fit.
Q: Can I do both steady state and tempo cycling on the same day?
A: It’s generally not recommended to do both steady state and tempo cycling on the same day. Allow your body time to recover between intense workouts.
Q: What are some signs that I’m overtraining?
A: Signs of overtraining include fatigue, decreased performance, muscle soreness, and loss of motivation. If you experience any of these symptoms, it’s important to reduce your training volume and allow your body to rest.
Q: How do I know if I’m riding at the right intensity?
A: You can use a heart rate monitor or perceived exertion scale (RPE) to gauge your intensity. You should be able to hold a conversation comfortably during steady state rides, and breathe hard but still speak in short sentences during tempo rides.