Strength-Endurance Training

The strength training phase of my off-season plan is in full swing now, with intense SE (strength-endurance) work on the bike trainer and functional training making up the bulk of my workouts. My legs are still twitching from a heavy SE interval work training session we did at VQ tonight.

SE work has been described to me as weight training for your legs on the bike. It’s basically high power/low cadence combinations that put a heavy load on your leg muscles and help build up your strength for the coming season. Alan Couzen from Endurance Corner goes into much greater detail in his articles about torque and strength training:

When it comes down to ‘nuts and bolts’ in order for a cyclist to produce more power he must either increase his cadence (revolutions per minute) or increase the force that he is imparting on the pedals (his torque). While cardiovascular capacity clearly plays a role in the cyclists ability to remain ‘aerobic’ while producing the requisite force, it does not change the fact that there is a minimal force that is required in order to produce competitive race powers and consequent speeds.

Last year I really didn’t like SE work. It’s slow laboring work that’s really boring and monotonous. It’s probably my least favorite phase of the year. This year is no different but I think now that I’m more in tune with my body and power I have a deeper respect for SE work and recognize the value that comes from it. So even though I don’t like it I’m going to suck it up and grind my way through this SE phase, knowing that I’m going to come out stronger on the other end.