One of our VeloCoach athletes recently won the USA Cycling Gravel National Championship. In the lead-up to Nationals, we focused on two things: one was to improve/fine-tune his durability for the 130-mile race, and the other was to maximize power by returning to the gym during the six-week build leading up to the big day. His results speak for themselves.
When it comes to cycling, durability is one of the most critical performance traits. It’s the capacity to maintain consistent power, efficiency, and speed over long distances or during sustained efforts without significant fatigue. In essence, durability enables you to perform your best even in the final stages of a race, where many riders begin to fade.
What is Durability in Cycling?
Durability is a rider’s ability to resist fatigue and maintain a steady power output, even after hours in the saddle. It’s not just about your sprinting power or threshold wattage in the early stages of a ride, but how well you can sustain that power deep into the event. A durable cyclist can tap into their energy reserves, manage fatigue, and maintain efficiency longer than their competitors. This can be a game-changer in endurance races, stage races, or any event where the race outcome hinges on the final kilometers.
How to Test Durability
Testing durability requires a more nuanced approach than simple power output testing or short-term maximal efforts. Here are two ways to assess it:
1. Fatigue Resistance Tests: Another way is to perform a structured endurance ride (2-4 hours) and then test your power at threshold or VO2 max. If you can achieve similar numbers late in the ride compared to when you are fresh, it’s a sign of solid durability.
2. Power Drop-Off Over Time: One common test is to track your power output during a long ride. Compare your average power in the first and second half of the ride. A smaller drop in power indicates higher durability, while a larger decline suggests more fatigue and less durability.
How to Improve Durability
Improving cycling durability takes focused training. Here’s how you can build it:
- Threshold Work After Burning “X” Amount of Kilojoules: Our favorite approach to improve durability is to do a long ride to burn in the range of 2000-3000kJs and then perform a few several-minute intervals at threshold. This simulates having to go hard and sustain an effort after fatigue has set in, as in a long race. It’s very race-specific.
- Endurance Training: Long, steady-state rides are crucial for improving durability. Ride at a moderate intensity (Zone 2) for extended periods. This enhances your aerobic efficiency, allowing your body to burn fat for fuel and conserve glycogen for later efforts. This approach is essential for early off-season base training in preparation for more added intensity.
- Sweet Spot and Threshold Work: Spend time riding in your “sweet spot,” which is 88-94% of your FTP (Functional Threshold Power). This intensity pushes your body to work harder for longer without tipping into the red zone, helping you build resistance to fatigue.
- Back-to-Back Days of Riding: Riding multiple days in a row without full recovery simulates the cumulative fatigue of long events. It trains your body to adapt and improve its efficiency under fatigued conditions.
- Post-Fatigue Intervals: To improve your performance late in races, do intervals after long endurance rides. For example, after a 3-hour ride, perform a series of high-intensity intervals. This simulates race conditions where you need to sprint or attack when tired.
How Durability Helps You Win Races
Durability can be the difference between winning and merely finishing a race. In long road races or gravel races, cyclists who manage their energy and maintain power in the final stretch have a significant advantage. As other riders fatigue, durable cyclists can launch attacks, sustain breakaways, or respond to surges with greater efficiency. Whether in a stage race or a one-day event, durability gives you the staying power to handle tough climbs, crosswinds, and late-race accelerations without faltering. Essentially, durability helps you perform your best when it matters most—at the finish line.
By building durability, you not only become a more complete cyclist, but you also increase your chances of standing on the podium in any race. Contact VeloCoach to help you maximize this ultra-important aspect of race performance.