Which is the best training for cyclists - high intensity training or long slow distance
In this article I discuss whether high intensity training or long slow distance is the best training for cyclists. It is based on the the data that we have collected over the last three years.
I got this e-mail sent to be today from Tony.
"I have been meaning to drop you a note.
I was wondering about the E3 zone. I have been basing my riding for the last few years using the HR zones on a couple of books; Base Building for Cyclists by Thomas Chapple and the Lance Armstrong training plan book. Both have the "tempo" type zone however neither mention time restrictions in this zone, in fact the Chapple book encourages more and more time in this zone as one gets fitter if I read it correctly.
I have successfully used this zone to get fit for cycle races and triathlons after a good 12 weeks in Zones 1-2. I always found the zone above this, E3, tired me out so much and have rarely gone above it.
After reading your notes however, maybe I could have been (and could be) better?"
To help you out a description of Heart Rate Zones can be found here
To answer Tony's question, the E3 zone is a great training zone and provides the stimulus for good fitness adaptation. While base training in REC, E1 and E2 zones will help your fitness we have found it important to have people on our program perform short intervals in the E3 and Vo2max to maximise their training time and quickly get results.
There are two main camps of training techniques. One that favours long slow distance and the other that favours high intensity training.
Based on the data that we have collected over the last three years we have found that doing both provides the best performance improvement.
The E1 and REC training provides a solid base of fitness in which to establish good race or high performance recerational fitness while the E3 and Vo2Max training is critical for quickly developing good racing fitness as well as great performance improvements for recreational riders.
We have had much success in this approach with cyclists getting results within four weeks of being on the program.
The blend of volume and intensity of the training load is customised in the cyclist's program based on the following factors:
- What they are training for
- The type of cyclists they are
- Where they are in their training schedule
- How fit they are
- What their strengths and weaknesses are
I hope this helps all cyclists in their training.
You are welcome to ask me your training questions by using our contact us form
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