What is Threshold Training?
Threshold training is a popular training method for cyclists of all levels, from beginners to professionals. It is a type of high-intensity interval training (HIIT) that involves riding at or near your functional threshold power (FTP) for an extended period of time. FTP is an estimate of the highest average power output you can sustain for one hour. You can determine your FTP with an FTP assessment like a Ramp Test. Threshold training can help you improve your endurance, speed, and overall performance on the bike.
What is Threshold Training?
Threshold training involves riding at or near your FTP for an extended period. This can be done in a variety of ways, such as:
- Sustained efforts: Riding at a steady pace at or near your FTP for 20-60 minutes.
- Intervals: Riding at your FTP for a set amount of time, with short recovery periods in between.
- Over-unders: Alternating between riding above and below your FTP.
Threshold intervals are aerobic efforts that challenge some of your anaerobic capabilities. Riding at this level of intensity helps expand your aerobic capacity for greater endurance at high intensity and helps grow some of your anaerobic capabilities. Threshold intervals also activate a large volume of type IIa muscle fibers—placing significant emphasis on your muscular endurance.
The threshold power zone is defined as the power between 95% and 105% of your FTP. Riding at this percentage offers benefits to your aerobic capacity by growing your ability to sustain efforts near your FTP. While there is some overlap with the sweet spot training zone, threshold training is significantly harder and focuses on different physiological adaptations.
When is Threshold Training Appropriate?
Threshold training is appropriate for cyclists of all levels, but it is particularly beneficial for those who are looking to improve their performance in events that require sustained power output, such as road races, time trials, and criteriums. Threshold training can be highly effective for those with limited training time, allowing them to achieve significant fitness gains with shorter, more focused workouts.
If you are new to cycling, it is important to build a solid base of fitness before starting threshold training. This means doing plenty of easy rides and gradually increasing your training volume. Once you have a good base, you can start adding threshold workouts to your training plan.
It is also important to listen to your body and not overdo it with threshold training. If you are feeling tired or sore, take a rest day or do an easier ride. Threshold training can be very demanding, so it is important to recover properly between workouts.
What is Threshold Training Good For?
Threshold training offers numerous benefits for cyclists. It enhances aerobic efficiency, allowing you to ride faster for longer periods. By increasing your lactate threshold, you can sustain higher intensities without experiencing the debilitating effects of lactic acid buildup. This training also improves your overall cardiovascular fitness, muscular endurance, and mental toughness, essential for enduring tough rides and races.
Some specific benefits of threshold training include:
- Improving your FTP: Threshold training helps you increase your FTP by improving your ability to sustain high-intensity efforts.
- Increasing your endurance: Threshold training helps you ride faster for longer periods by improving your aerobic capacity and delaying the onset of fatigue.
- Improving your speed: Threshold training can help you improve your speed by increasing your power output and efficiency.
- Improving your mental toughness: Threshold training can help you develop the mental toughness needed to push through difficult rides and races.
History of Threshold Training in Cycling
The term "threshold training" was first coined in the early 1990s by Dr. Ed Burke, an exercise physiologist at the University of Colorado. Burke's research showed that training at or near a cyclist's anaerobic threshold could significantly improve their performance. The anaerobic threshold is the point above which a small increase in intensity results in a very large increase in blood lactate production, leading to rapid fatigue.
In the early days of threshold training, cyclists would often do long, sustained efforts at or near their FTP. However, as our understanding of exercise physiology has evolved, we have learned that shorter, more intense intervals can be just as effective. This is because shorter intervals allow you to accumulate more time at or near your FTP without overtraining. This shift from long, slow distance rides to high-intensity interval training (HIIT) in modern cycling training reflects a greater understanding of training efficiency and time management for cyclists.
Building on these foundational principles, modern threshold training incorporates a variety of approaches to optimize performance.
Modern Day Implementation of Threshold Training
There are many different ways to implement threshold training into your cycling training plan. One popular method is to do one or two threshold workouts per week. These workouts can be done indoors or outdoors, and they can be tailored to your individual fitness level and goals.
In addition to power-based threshold training, you can also use your threshold heart rate for training. This involves finding the heart rate that corresponds to your lactate threshold and sustaining that heart rate for an extended period. This can be a useful alternative for cyclists who do not have power meters.
When incorporating threshold training into your routine, it's important to consider factors like your current fitness level, training goals, and available time for training. Gradually increase the intensity and duration of your threshold workouts to avoid overtraining and ensure continued progress.
Examples of How Professional Cyclists Use Threshold Training
Professional cyclists often utilize threshold training in their training camps to prepare for races. These camps incorporate advanced physiological testing, like lactate threshold and power output analysis, allowing coaches to tailor individual plans for each rider. By incorporating threshold training into their programs, professional cyclists can optimize their performance and prepare for the demands of competition.
Conclusion
Threshold training is a valuable tool for cyclists of all levels who are looking to improve their performance. By incorporating threshold workouts into your training plan, you can improve your FTP, endurance, speed, and mental toughness. Threshold training is particularly beneficial for those who participate in events that require sustained power output, such as road races, time trials, and criteriums. It is also an effective training method for time-crunched athletes who want to maximize their fitness gains with limited training time.
Remember to start with a solid base of fitness, gradually increase the intensity and duration of your threshold workouts, and listen to your body to avoid overtraining.
And always remember - Start Your Ride with Threshold Cycling!