How To Train On Your Commute | Strength Endurance Training

How To Train On Your Commute | Strength Endurance Training

(upbeat music) – Now this is a GCN commuter session to help you get stronger. Now, I should probably admit it that I absolutely hate
strength endurance training and if I possibly could, I would always try and find
a way to get out of it. But now I’m training for
the Maratona Dolomiti and I’ve been told that
strength endurance training is absolutely essential. So, guess I better crack on and do it. First of all, let’s warm up. Muscular endurance refers to the ability to perform a specific muscular action for a prolonged period of time. Whereas pure muscular strength is a muscle’s capacity to
exert force against resistance with no need to do it more than once. So, for cycling as an endurance sport we want muscular endurance. A strength endurance
session is essentially a bit like doing weights on your bike. So, then strength training
with a very cycling specific range of motion, what it means in practice is overgeared efforts. And by that I mean low cadence, so a cadence of 50 to 60
RPM at an effort level of about 7 out of 10, which is
about 85% of maximum heart rate. Now in this case I’m gonna be doing five times up a five minute hill. But if you’re just starting
out with this kind of session you could start with three
efforts and build it up to six. And it’s worth noting that some riders do some really long
strength endurance efforts, like 20 or 30 minutes. Now, a cadence of 50 or 60
feels really slow to me. In fact, I think that’s why
I don’t like this training. It makes me feel really
slow and bogged down. It’s a lot like the feeling of getting dropped in a climb in a race. So, it’s got a lot of bad memories for me. So, I’m trying to concentrate
on good technique. And that means controlled power, really making sure I’m using my glutes, on strong core and stability, and really smooth pedaling technique. As you can see I’ve got all
my commuter luggage neatly stowed in this generously
proportioned saddle bag. There are lots of strong
opinions out there as to which is better,
panniers, rucksack, saddle bag. And as you may know Si and I
tested the different methods in the wind tunnel at Milan Politecnico. But to be honest, I don’t care
too much about aerodynamics on my commute, my main concerns
are comfort and convenience. And I find a rucksack puts a
lot of weight through my bum, which is not very comfy. And I don’t have lugs for a rack on this bike so, no panniers. The giant saddle bag does make the bike handle a bit differently and
it feels pretty heavy uphill. But then the bike feels
fantastic in comparison, when I take the saddle bag off. That felt pretty terrible, to be honest. I mean, I’m the kind of
rider that likes to stand when the climbs get
steep, so for me to stay in such a big gear seated,
just feels really unnatural. I guess you could say that
that’s why it’s good for me because it trains me at something that I’m really, really, bad at. Anyway, I’m gonna do the
recovery just back down the hill in really high gear spinning
to try and remind my legs that they can be coordinated. So, to summarize, a
strength endurance session, five minute efforts, starting
with three intervals, and building up to six. The cadence should be at 50 to 60 RPM. And the effort level should be 7 out of 10 on a scale of perceived exertion, or 85% of your maximum heart rate. The recovery time should be a bit less than the effort time, just
spin back down the hill. You don’t actually even
need a power meter, you can base it all on feel. And if you don’t have a cadence sensor then you can just count the pedal strokes, which in some ways is
good because it makes the interval go by a bit quicker. So, why is strength endurance like this so important, according to coaches? Well, like off the bike
resistance training or weight training, the theory
is that strength endurance intervals increase the power
that your muscles can produce. Both by overloading the
muscle, followed by recovery. And also by improving
neuromuscular recruitment. In other words, strength
endurance training should help you to use more of
the muscle that you have. As well as making those muscles stronger. This strength helps you to maintain power when you’re very fatigued. If you do these strength
endurance efforts right they’ll strengthen your core and glutes and improve your pedaling form
and stability on the bike. In effect, they simulate
long seated climbs when you’re too fatigued to stand. Or maybe you’ve run out of gears to spin at your normal cadence. And these things are
pretty useful to train when you’re planning a
long mountain sportif like the Maratona Dolomiti. Well, that’s quite a relief actually because I feel like I’ve been
pedaling through treacle. But on the plus side,
it’s very time efficient. I mean, I’m all done and
dusted in 45 to 50 minutes. I know it’s doing something
because my legs hurt for the whole of the rest of the day. Yes, this session can leave
you with real muscle soreness and it’s actually pretty draining, even though you never get out of breath. So, make sure you recover
well with refueling and rest. And a bit of a tip from
me is that I found this totally destroyed my legs
so I would always avoid it in a run up to a big event or a race. And in fact, even if I
wasn’t planning to do some high intensity training but then, I mean maybe I was just
being a bit of a wimp. I hope you enjoyed this
session more than I did. And if you’re interested
in some other sessions that you can do on your commute, you can check out these videos down here. For example, we’ve got high
intensity interval training, we’ve got fasted endurance training. Don’t forget to give us a thumbs up.

61 Comments on “How To Train On Your Commute | Strength Endurance Training”

  1. Geez my knees! Think I'll give this one a miss. Fancy keeping those handy joints well into old age 😉

  2. Very good video. Getting ready to ride the length of Vermont in September on a new touring bike. Sounds like a good workout since my commute is about 10 miles. Thanks for the great videos and keep up the good work. Take care, Al

  3. I thought pushing big gears at low cadences was terribly for your knees, due to shearing???
    Personally, I'd much rather incorporate squats, split squats, or HIIT sessions on a stair climber at the gym.

  4. Ha ha wow overgeared can count as being a good session for trainig… looks like I have been hitting the hills the right way all these years and going some great sessions without knowing it!! Great video and thanks for this… poor Emma has been going through some pritty horrible sessions. Hope that it all pays off for her come July!

  5. Poor bag… GCN ur great at teaching cycling tips but why not instead put the back into her back?

  6. Emma, thanks for another quality video. Just getting back into riding for the past few months after a 20 year lay off, how many sessions per week would you suggest to prepare for cyclocross racing in Jan 19?

  7. I'm like you Emma; I like to get out of the saddle. So I avoid this kind of training because it doesn't pump me up. However, your demo has motivated me to try it out. Thanks.

  8. Be careful doing a workout like this until you have a good number of miles in your legs. (or start with one or two reps). These workout can work wonders on your legs.

  9. You could use a seat bar clamp rack for panner bags instead of that sloppy overstuffed bag emma really!

  10. Great Vid and content. I do over gear hill reps there is a climb over a rail bridge near me which is only 0.40 of a mile and max's out at 5.4% but, do ten reps.I also do ever gear sprints so, 60/70 cadence in max gear with ten reps.Not sure why I do this as Yorkshire has an abundance of bloody steep hills which I hill rep but I do like these short sharp over gear workoutsThanks for the content

  11. Always amuses me how concerned cyclists are about their knees and joints. If your cleats and shoes are set right then there is no issue for your knees. Anyone from a running or gym background knows that putting force through your joints makes them stronger over time.

  12. I self prefer high cadence and lower when I stand up and ride. I try practice stand out of the saddle when I want train my legs. Emma is a real mountain goat :). I sure she beat the guys at GCN.

  13. Unrelated to this video, my bike has gotten really fat. He eats a lot of junk food. It's at 14kg atm, if anyone would like to donate so I could put it on the Canyon ultimate diet. It's a rather expensive diet, fancy food and gold plated chicken nuggets. Doctor says he could die from obesity. Bike lives matter.

  14. Is that the Canyon Ultimate WMN CF SLX 8.0 Disc? I’m considering it as my next roadbike. What made you go for that model instead of the SRAM E-Tap equipped model, just out of curiosity?

  15. You know, Emma, that there is a cool piece of tech you can buy that holds your oversized saddle bag and keeps it from swaying.

  16. Seeing someone training in winter gear again makes me so uncomfy. As if summer was only a pleasant dream and it’s really still november.

  17. I used to live near hills and train there. Although I could see muscle mass increased, I didn’t seem to climb faster?

  18. How to train on your commute

    1: Wait until you find another commuter heading the same direction as you are

    2: FULL GAS

    3: Once youre sure you've dropped them, REST

    4: Repeat step 1-3 until you reach your destination.

  19. How far ahead do you record your videos? It's a brilliant spring morning today and you made poor Emma record this in the snow.

  20. Missed an opportunity to promote some random sponsor. You don't need lugs to mount a pannier. Some can even clamp on your seat tube instead. Unless you're packing for a trip around the world you are not going to exceed the weight limit.

  21. Try fitting a saddle bag that doesn't wag like a dogs tail.
    Mine has no wag and is a different feel altogether.

  22. I've recently started training for my first sportive in a few months. As a fully fledged Mamil i am concerned about over training too soon. Are there any warning signs i should be on the look out for?

  23. Emma, how do you even get that waterbottle out of that holder?! You need a bigger bike! or small bottle ofcourse 🙂

  24. Let me stop and appreciate the incredible camerawork in GCN videos. The shots you manage to get while moving are simply magnificent!

  25. I was happily training along until I learned of this nightmare type of training. Now I get to suffer more than I thought possible. Thanks. Thanks a lot.

  26. A couple weeks ago I was put on a 85% HR restriction by the doc until the next exam. It's made climbing with the guys pretty impossible. Since it's the HR target you mention in the video, I thought it might be a good option to not lose all my leg muscles (I like climbing out of the saddle usually). So this morning I did a flat commute on my gravel bike, pushing reps at low cadence. Don't have a cadence sensor (yet) but the 50/10 on the 1x sure felt slow and hard enough. Thanks for the great tip!

  27. Very much unlike Emma, I love low cadence work… Not usually 50rpm, but I'm going to see how it works on my commute tomorrow. Great useful video!

  28. get yourself a BOB, load it with 30-40kg, and commute with that. you'll see what a difference it makes on your first ride… it won't seem so bad on the flats, but you'll definitely notice on the climbs

  29. Oh man, my knees hurt just watching this. And that’s saying something, because my commuter is a 48/15 fixed gear! Good on ya!

  30. Great video. I’ll take a step back and say the point in this for me is that if you want to get better you need variety and a well rounded training plan. Weights or strength training, HIIT, climbing, lower intensity endurance rides, VO2 max, etc. etc. they all do different things and you shouldn’t just focus one or two of them, even if unintentionally.

  31. Thanks Emma for all commuting training videos! I've got two questions: can you trian two times per day on you commute? Eg. do some intervals before work and longer, endurance ride going back home? The second question is, how to plan each kind of training during the week? What would be the best way to plan FTP, HIIT, strength endurance sessions on each day?

  32. but why practise at 60 cadence if you're always going to be using 90 anyway? Surely just riding your bike a given distance will give you the exact amount of muscular endurance you need to ride your bike that amount. Seems like a complete waste of time to make this a session

  33. Fantastic video.  Great description of strength  endurance; I finally understand the workout.  Also explaining the reason for the workout and your personal tips about the fatigue from the workout affecting subsequent hard workouts or races.

  34. Hi GCN, I have a very specific question. My commute is roughly 35.5 miles from suburban to urban enviroments. Specifically relating to tires and wheels, do you recommend any tire/wheel combination specifically in instances where the environment makes a drastic change such as this when it comes to a road bike?

  35. Please do reviews on saddle bags. I have always used panniers or a backpack. The backpack messed me up on turns and it felt like it was weighing down my breathing. The panniers seemed to be a lot of hardware for a small amount of utility. Please direct me to good advice on saddle bags. Thanks!

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