1. That Burn Is Acid
As your muscles work harder and harder, they begin to tell your body to stop by releasing a chemical called lactic acid. Although the levels of lactic acid and the point it adversely affects a person are largely left up to genetics, the primary goal of most training days is combat this beast and raise your tolerance. Called your lactate threshold, one of the most effective methods in raising this pain tolerance is through aerobic power training. By taking part in aerobic power training, you can effectively increase performance levels when other riders seem to be dropping off.
2. Plan It Out
Aerobic power--the efficient use of oxygen through long rides--can be developed several ways through your training. The physiological objective in aerobic power training is to increase the amount of blood flow by increasing the size and number of capillaries attached to the muscles. This can be done through longer rides, interval training rides, sprint training and strength conditioning. A workout can incorporate more than just one type of training, but all play a role in increasing maximum aerobic power.
In the early stages of your training year, most aerobic training should focus on developing a strong endurance base through gathering mileage. When starting an endurance development program, find a riding distance that will allow you to maintain 60 to 70 percent of your maximum heart rate throughout the ride. You should be able to pedal at a pace that will allow you to talk to a riding partner without being too out of breath. Every 2 to 3 weeks, increase the distance to allow your aerobic power to increase.
3. Vary Your Distances
When your longest ride lasts more than 25 percent of your longest race, begin adding shorter interval rides to tax your aerobic system in different ways. Increasing and decreasing your tempo over the course of a ride for timed segments will allow your aerobic power to increase. In addition to interval training, break up your monthly mileage into uneven segments. For example, if you are riding 200 miles a month, don't ride 50 miles each week. Try 60 miles every other week and 40-mile rides in between.
4. Don't Go It Alone
Aerobic power training is difficult and oftentimes just as mentally taxing as it is physically. Riding partners provide motivation but also help prevent accidents due to fatigue. When you know you are going on a long ride, find a partner and take care of each other. It will make a hard day a little easier and will increase the overall effectiveness of your workout.
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