Practical advice to elevate your cycling performance while balancing a busy lifestyle.
Every cycling enthusiast knows that long-distance, low-intensity training (often called "Base Training") is the classic method for building endurance. However, laying a solid foundation often requires rides lasting 4 to 6 hours or more—a luxury that is simply unrealistic for most riders with busy schedules.
The good news is that long, slow distance isn’t the only way. Today, we are introducing Polarized Training, a method that efficiently improves endurance while saving time. It’s the perfect solution for having the best of both worlds! So, what exactly is polarized training, and how does it boost your cycling performance? Let’s dive in.
Polarized Training: The Sharp Tool for Cycling Endurance
As the name implies, Polarized Training emphasizes the two extremes of the intensity spectrum. Within a specific training cycle, you must complete high-intensity workouts and easy aerobic rides—both are indispensable.
While traditional wisdom (and old-school coaching) favored long hours of low-intensity base training, Polarized Training is now backed by substantial reliable research.
The Science: Supercharging Your Mitochondria
Exercise physiologist Dr. Paul Laursen explains the mechanism:
"Ultimately, your 'base' comes down to your mitochondrial capacity. Research shows that while long, low-intensity exercise increases the number of mitochondria in your cells, high-intensity training makes those mitochondria more powerful."
This means high-intensity training enables your cells to produce more energy, improving your overall movement efficiency. Furthermore, Dr. Laursen adds that during high-intensity interval training (HIIT), your heart rate remains elevated even during recovery periods, effectively training your aerobic energy system throughout the session.
Research on well-trained cyclists showed that performing intervals twice a week for 3–6 weeks improved VO2 max, Peak Aerobic Power Output, and endurance performance by 2% to 4%.
The Golden Rule: Build endurance by distributing your training: approximately 80% at Aerobic Zone 2 intensity, and about 20% at high to supra-maximal intensity.
Practical Guide: The Polarized Interval Protocol
Want to use intervals to boost your endurance? The recommendation is to perform high-intensity intervals ranging from 30 seconds to 5 minutes. These workouts not only strengthen your aerobic system but are intense enough to recruit fast-twitch muscle fibers, training these power-generating fibers to become more fatigue-resistant over time.
Dr. Laursen provides a specific formula: "Doing 3 to 6 of these high-intensity efforts, with 1 to 2 minutes of rest between them, yields impressive results." As your fitness improves, you can increase the number of repetitions and intensity, or try longer interval durations.
🚴 The Best HIIT Protocol
- Volume: 3–6 sets
- Duration: 30 seconds to 5 minutes per rep
- Intensity: Maintain Zones 4–6 (Threshold to Anaerobic/Neuromuscular)
- Recovery: 1–2 minutes rest between sets
Training Plan & Recovery Essentials
It is recommended to perform these high-intensity sessions twice a week, with at least one rest day in between. Remember: Rest days are just as important as training days!
For the rest of the week, focus on moderate aerobic intensity riding. You typically need to stick with this for four to six weeks to see tangible improvements. After four weeks, look for signs of progress, such as improved heart rate recovery times or higher average power output during your moderate rides.
Important Reminder: Balance is Key
Please note: If you plan to participate in a long event (e.g., a 150km Gran Fondo), you still need to schedule longer rides to practice pacing and refine your nutrition and hydration strategies—elements that short interval sessions cannot replace.
Dr. Laursen emphasizes that without proper recovery, diet, and sleep, you risk becoming "fit but unhealthy." High levels of stress hormones and inflammation can cause real damage over time. It’s all about balance.
Conclusion
Polarized training works precisely because it is balanced and sustainable. Trust the process and stick with it. You will witness your fitness reach new heights, all while having plenty of time to enjoy a wonderful life off the saddle.
