Tempo Training - A Bad Rap
2 Apr 2008
Recently, on more than one occasion, I’ve overheard tempo riding
being described as training in the “gray area” or “no-man’s land”.
Hearing tempo riding described in this way may leave a person with
the impression tempo riding is a waste of time. Quite the opposite!
Tempo riding gives mucho bang for the peso. More accurate stated
training becomes gray or gets lost on “no-man’s land” when the
athlete fails to move to more intense riding or fails to adequately
rest.
Tempo riding is nebulously described as faster than aerobic
(endurance) riding that requires greater concentration to maintain
the effort. Breathing is still controlled yet spoken sentences will
be broken up by controlled inhalations. With tempo riding, the pain
isn’t severe yet there is an uncomfortable sensation from the work
performed. Heart rate and power zone charts usually designate tempo
riding as Zone 3.
Assuming you built a solid base level of fitness by stringing
together 8-12 weeks of endurance riding, tempo riding will further
develop the physiological adaptations one’s aerobic capacity gained
from the base training. These include increased levels of myoglobin
(an oxygen binding pigment that stores and diffuses oxygen),
mitochondrial enzymes (both in size and number), glycogenic stores
and augmented cardiac output. In other words, tempo riding will make
you an aerobic monster!
For the athlete who doesn’t have time to “put in the miles”
sprinkling a tempo ride once a week is a great way to gain fitness.
Again, this assumes the athlete has a solid level of fitness. Don’t
be overcome by the temptation to skip right to tempo riding – give
the body time to adapt.
What many fall into is riding tempo all the time leaving the body
physiologically stagnated. Rest or active recovery days are
not taken preventing the body to become stronger. Due to lingering
fatigue, planned intense rides become tempo rides because tempo
riding lends itself to that sweet spot of riding not too hard or too
easy. You may feel you're training intensely but you’re just
maintaining. Furthermore, tempo riding won’t make you a sprinter nor
will it make you a time trialist – it only prepares you to become
one.
To sprinkle tempo riding in your training, begin by allocating 30 to
60 minutes of tempo riding halfway in an endurance ride.
Consistently increase the amount of tempo riding time by 15 to 30
minutes over a 4 to 6 week period. Concentration is needed to ensure
the intensity does not fall as fatigue develops. You’re on your way
in becoming an aerobic monster.
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