Long, steady rides that develop remarkable aerobic endurance are frequently associated with cycling. Indeed, a strong cyclist is able to pedal for hours on end while using oxygen as fuel. But in order to really succeed on the bike, whether it’s for negotiating challenging terrain, closing a gap in the peloton, starting a decisive sprint, or climbing steep hills, another essential energy system must be used: the anaerobic system. You can become a more dynamic and adaptable rider by learning what anaerobic exercise is and how to incorporate it into your training to reach a new level of explosive power and performance.
What Exactly is Anaerobic Exercise?
The human body has several ways of producing energy (ATP) for muscular contractions. The aerobic system, as its name suggests, relies on oxygen to break down carbohydrates and fats for fuel, allowing for sustained, lower-intensity efforts.
Anaerobic exercise, on the other hand, means “without oxygen.” This system kicks in when your body demands a rapid burst of energy that outpaces its ability to supply oxygen to the working muscles. Instead, it primarily breaks down stored glucose (glycogen) without oxygen. This process is incredibly efficient for generating immediate, high-power output, but it’s also limited in duration. As a byproduct of this anaerobic metabolism, lactic acid (or more accurately, hydrogen ions) builds up in the muscles, leading to the familiar “burning” sensation and eventual fatigue.
Typical anaerobic efforts are short and intense, lasting anywhere from a few seconds up to about two to three minutes. Beyond this duration, the aerobic system takes over as the primary energy pathway. Examples of general anaerobic exercise include sprinting, heavy weightlifting, high-intensity interval training (HIIT), and plyometrics (e.g., jump squats).
Why is Anaerobic Exercise Crucial for Cyclists?
While cycling is predominantly an aerobic sport, the anaerobic system plays a vital role in many critical cycling scenarios:
- Sprinting: Whether it’s to win a race, claim bragging rights in a group ride, or simply beat a traffic light, explosive sprints are purely anaerobic.
- Punchy Climbs: Short, steep hills require a sudden surge of power that your aerobic system alone cannot sustain.
- Attacks and Accelerations: Breaking away from a group or responding to an attack demands a rapid increase in speed and power.
- Cornering and Re-accelerating: Coming out of a tight corner or navigating a technical section requires quick bursts of power to regain momentum.
- Maintaining Speed on Undulating Terrain: Repeated efforts to power over small rises or accelerate out of dips tap into your anaerobic reserves.
By specifically training your anaerobic capacity, you enhance your body’s ability to produce rapid, high-power outputs and, importantly, to buffer and clear lactic acid more efficiently. This means you can sustain those intense efforts for longer and recover faster, allowing you to repeat them multiple times during a ride or race. It effectively raises your “ceiling” of power output, making your aerobic efforts feel easier in comparison.
How Cyclists Can Incorporate Anaerobic Training:
Anaerobic training for cyclists is best done through high-intensity interval training (HIIT), which involves short bursts of maximal or near-maximal effort followed by periods of active recovery. These workouts are taxing and should be approached with adequate rest and proper fueling.
Important Considerations for Beginners:
- Build Your Aerobic Base First: Before diving into intense anaerobic workouts, ensure you have a solid foundation of aerobic fitness. This means being able to comfortably ride for at least 60-90 minutes at a moderate intensity.
- Warm-Up Thoroughly: A minimum of 10-15 minutes of easy spinning, gradually increasing intensity, is crucial to prepare your muscles and cardiovascular system for the intense efforts.
- Use a Power Meter or Perceived Exertion: A power meter is ideal for precise training, aiming for 120-150% of your Functional Threshold Power (FTP). If you don’t have one, use perceived exertion: these efforts should feel like an “all-out” or “full gas” effort, where you can only speak a few words at a time.
- Prioritize Recovery: Anaerobic workouts are metabolically demanding. Ensure you have ample rest days (at least 24-48 hours) between these sessions.
- Fuel Appropriately: Since anaerobic efforts primarily use carbohydrates, ensure you’re well-fueled before and after your workouts.
Beginner Anaerobic Cycling Workout Routine (Example):
Perform this workout once or twice a week, on non-consecutive days.
1. Warm-up (10-15 minutes):
- Start with 5 minutes of easy spinning (Zone 1-2).
- Gradually increase intensity over the next 5-10 minutes, including a few short, easy sprints (5-10 seconds) to wake up your fast-twitch muscles.
2. Main Set: 30/30s (Building Anaerobic Endurance)
- Effort: 30 seconds of maximal effort (all-out sprint, pushing hard, high cadence).
- Recovery: 30 seconds of very easy spinning (active recovery).
- Repetitions: Start with 6-8 repetitions.
- Sets: 2 sets, with 5 minutes of easy spinning between sets.
- Example: 8 x (30 seconds ON / 30 seconds OFF) / 5 min recovery / 8 x (30 seconds ON / 30 seconds OFF)
3. Main Set: Short Hill Sprints (Developing Power)
- Find a short, moderate to steep hill that takes about 20-40 seconds to climb.
- Effort: Ride up the hill as hard and fast as you can, giving it your maximal effort.
- Recovery: Turn around and descend slowly, using the downhill as recovery. Spin easy for 2-3 minutes at the bottom before your next ascent.
- Repetitions: Start with 4-6 repetitions.
- Focus: Explosive power, recruiting fast-twitch muscle fibers.
4. Cool-down (10-15 minutes):
- Spin easily in a low gear, gradually bringing your heart rate down. Focus on smooth, relaxed pedaling.
- Finish with some light stretching, particularly for your quads, hamstrings, and glutes.
Progression:
As you get stronger, you can progress by:
- Increasing the number of repetitions per set.
- Adding more sets.
- Slightly reducing the recovery time (though long recovery is often key for maximal efforts).
- Increasing the duration of the efforts (e.g., moving to 45-second or 1-minute efforts).
- Trying “over-under” intervals, which simulate race efforts by alternating between periods slightly above and slightly below your anaerobic threshold.
Incorporating anaerobic training into your cycling routine is a game-changer. It not only boosts your raw power and speed but also improves your ability to recover from hard efforts, making you a more dynamic, responsive, and ultimately faster cyclist. Embrace the burn, and watch your cycling prowess reach new heights.