The ability to go hard, long hard. Too hard and they burn out, too slow, and you're off the pace. This kind of situation where there is a need for sustainable energy would be a 25-mile time trial, or a long road race to get to finish the end of the sprint is all very good, but if you are too tired to be competitive in the sprint it's game over. Another option is to look at it in terms of sustainable energy in exceptional win a breakaway, or at least tire competitors were enough to give yourself the best chance of the line.
But it is not just a competition, you can go a long hard will be faster than your friends who are able to maintain their energy after a tough uphill sprint or a sign. The sustainable energy as much a part of the journey, because every race. The best part, in my opinion on how to improve or boost the sustainable energy that it can easily be done outside! Maybe slightly better results inside the training, but the fun element is the part that we can all enjoy training really comes in to play to increase the battery cycling.
You may have heard of the functional threshold power (FTP). This is a very popular subject and expression cycling workout. Without going into too many (somewhat confusing!) FTP in detail the maximum sustainable power for an hour, or the point at which lactic acid starts to build in the blood. If you know that the minute maximum power (MMP), which can be found in a lecture or aptitude test is only 75%. Alternatively, there are tests you can do at home, like the 20-minute test. Rather, performance testing, mainly because of the skilled trainer will give you a more accurate result, but also to the design of such studies tend to show that the shorter the test, the more accurate it will be. FTP test a 20 minute or a 10 minute ramp test, or even a 3-minute aerobic test. All good, but I think the latter more accurate.
Once you know your FTP knows how hard you have to go in order to boost sustainable energy. Anything between 55-75% of the MMP is the range you need the training, a power meter. If you are using a heart rate monitor it for between 75-89% of maximum heart rate (MHR). Training performance will contribute to a better, more efficient results, but not all of us can afford expensive energy meters, the second best thing your heart rate when you do not train with a heart rate monitor you need to find it reasonably hard work, heart rate and respiration up, sweating and getting the pants. If your training zone will be required to provide training zones 3 and 4
The results of the training in these zones vary, of course, the main objective is to increase sustainable energy, but you also get an improvement in the organization the ability of carbohydrates to the muscles twitch changing fast twitch to slow, and you do the above, to increase the threshold. This sort of training benefits everyone, while useful thins and pre-competitive, but too much causes staleness of training in this area.
If you decide to train to increase outside the field of sustainable energy is important to be able to see the power or heart rate while riding, or at least should be able to review your ride after a good tracker is important here. When you are in tours can last anywhere from 30 minutes to two hours, efforts should be increased period is reduced.
If you do not look at during the effort or after you complete these sections is really a turbo trainer. The type of intervals in two intervals can range from 15 minutes to 4 8 minutes. The closer to the maximum (or even over) must be shorter the interval length to be. Use the tips above in order to train as efficiently as possible. If you want to test the progress of the 25-mile time trial is perfect, as it should, with the aim of as close, or to be an hour. Another reason why you did not do, you need to make a jump and some time trialing …