What is Threshold Training?

Threshold training is a cornerstone of cycling performance, pushing you to ride faster and longer. But what exactly is it, and how can you incorporate it into your training plan? Let's break down the science and practice of threshold training to help you reach new levels of fitness.

Understanding Your Threshold

In cycling, "threshold" refers to your Functional Threshold Power (FTP), which represents the maximum power you can sustain for approximately one hour. Think of it as the sweet spot between endurance and all-out effort. While it's theoretically an hour-long effort, most cyclists find 20-30 minutes at FTP to be a challenging yet sustainable workout.

Why is Threshold Training So Effective?

Threshold training works by stressing your aerobic system, specifically targeting the physiological processes that deliver oxygen to your muscles. By consistently riding at or near your FTP, you enhance your body's ability to:

• Process Lactate: Lactate is a byproduct of intense exercise. Threshold training improves your body's ability to clear lactate, delaying the point at which fatigue sets in.
• Increase Mitochondrial Density: Mitochondria are the powerhouses of your cells. Threshold training stimulates the growth of mitochondria in your muscles, leading to improved energy production.
• Boost Capillary Supply: Capillaries are tiny blood vessels that deliver oxygen to your muscles. Threshold training promotes the formation of new capillaries, enhancing oxygen delivery.

When to Use Threshold Training

Threshold training is most effective when you have a solid base fitness level. It's typically incorporated into training plans during the build phase, after you've established a good aerobic foundation.

How Often Should You Do Threshold Workouts?

For most cyclists, 1-2 threshold workouts per week are sufficient. It's crucial to allow adequate recovery between these sessions, as they are demanding on your body. Listen to your body and adjust your training schedule accordingly.

Sample Threshold Workouts

1. The Classic:

• Warm-up for 15-20 minutes.
• 2 x 20-minute intervals at FTP with 10 minutes of easy spinning between intervals.
• Cool-down for 10 minutes.

2. Pyramid Power:

• Warm-up for 15-20 minutes.
• 8 minutes at FTP, 4 minutes easy spin
• 12 minutes at FTP, 5 minutes easy spin
• 16 minutes at FTP, 6 minutes easy spin
• 12 minutes at FTP, 5 minutes easy spin
• 8 minutes at FTP, 4 minutes easy spin
• Cool-down for 10 minutes.

3. Tempo with Surges:

• Warm-up for 15-20 minutes.
• 40 minutes at tempo pace (approximately 85% of FTP) with 6 x 30-second surges at FTP every 5 minutes.
• Cool-down for 10 minutes.

Important Considerations:

• Know Your FTP: Accurate threshold training relies on knowing your FTP. Use a field test or a lab test to determine your current FTP.
• Pacing is Key: Maintain a consistent effort throughout your threshold intervals. Avoid starting too hard and fading towards the end.
• Fuel and Hydrate: Proper nutrition and hydration are essential for optimal performance and recovery.
• Listen to Your Body: If you're feeling overly fatigued or experiencing pain, don't hesitate to adjust your workout or take a rest day.

By incorporating threshold training strategically into your cycling routine, you can significantly enhance your performance and endurance. Remember to be patient, consistent, and listen to your body as you push your limits and achieve your cycling goals.