Cycling Coach: Top 5 Workouts, The Endurance Razor

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Cycling Coach: Top 5 Workouts, The Endurance Razor

Written by: Matt McNamara
Date: Mon Sep 06 2010

September is a dangerous month; a full season of racing has left many athletes tired and ready for the fall break. Often motivation to train hard wanes and a seasons worth of fitness can disappear in a few weeks. Rather than tossing away all that hard work, here are a few workouts to help pull you through those September sessions.

If you are equipped with wattage here's what your workout should look like!

September is like Friday. It’s pretty close to the off season, or pre-season if you ride ‘cross, but it’s still work and you have to put in the time to get the payoff. Fine, but that doesn’t mean you have to do the same dreary intervals you’ve done all season. Five minute VO2max efforts, two by twenty minute threshold efforts, and the dreaded one minute max efforts can get a bit tired by September, so I thought I’d offer up a few alternatives to keep you motivated (hurray!!! - ed.).

The Endurance Razor

This is quickly becoming one of my favorite workouts on days when motivation to ride hard is tough to find. Athletes are often faced with having limited time to train and tend to compromise the endurance component in search of greater speed and high intensity. This workout walks the line between being a true endurance effort (because it’s not terribly long) and a true tempo workout (because the intensity averages high tempo).

Here’s the 411 (411 is the number you call for information for you non-Americans - ed):

First, set your computer to the “average watts” view and keep it there the entire workout. Start the ride averaging approximately 65-70% of Threshold Power for the first 20 minutes. For this example let’s use 200 Watts as our 70% value. For those training with heart rate this workout should start at the top of the endurance zone and gradually build into tempo, culminating with a few minutes around threshold. By perceived exertion this effort is paced to range from a 4 at the start to a 7 on a 10 scale by the end (with a 7 being approximately threshold).

After twenty minutes at 200 watts start to increase your average power in 1-watt increments over the next 60 minutes. You want to add 20% of your starting value, in this case 40 watts, by the end of the hour. Doing the quick math you can see that you want to add a watt to your average about every 60 – 90 seconds. A much slower pace than you are likely used to for an ‘interval’ but there is a caveat. You cannot lose a watt on average, ever! If you drop a watt on average you have to sprint thru that watt and up to the next one, then return to your steady-state pacing. As the hour continues you’ll find it a bit harder to add a watt, and a bit harder to keep from losing a watt – therein lies the fun! Over the course of the hour your intensity will rise, but the effort is easy enough that it typically doesn’t go above threshold. If you want to add to the fun do this on a rolling course since maintaining the “never lose a watt” challenge is just that much harder so it will really help with pacing a steady effort. Typically a 90 minute workout like this, including a 10-minute easy spin cool down, will be around 100 TSS points and .82 - .85 on Intensity Factor, perfect.

Who the hell is Matt?

Matt is a USA Cycling Level 1 coach with over 20 years of racing, coaching and team management experience. This fall he is continuing his Performance Webinar Series that explores a variety of ways to improve your racing and training. Matt is the founder and president of Sterling Sports Group. Learn more by visiting them online at www.sterlingwins.com

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