Cycling: Understanding Tempo Training, Its Benefits, and How to Incorporate It

What is tempo in cycling?

In cycling, "tempo" refers to a specific training intensity zone characterized by a moderately hard, sustainable effort that builds aerobic capacity and muscular endurance, typically falling between endurance pace and lactate threshold.

Defining Tempo in Cycling

In the lexicon of exercise science, "tempo" denotes a training intensity that is comfortably hard but sustainable for prolonged periods. For cyclists, this translates to an effort level where you can speak in short sentences, but conversation is challenging, and you feel a distinct physiological workload. It's often described as a "sweet spot" between easy endurance riding and the more demanding threshold or VO2 max efforts.

This zone is systematically defined using various physiological markers:

• Rate of Perceived Exertion (RPE): Typically an RPE of 7-8 out of 10.
• Heart Rate (HR) Zones: Generally corresponds to Zone 3 or low Zone 4 (around 80-90% of Maximum Heart Rate, depending on the heart rate zone system used).
• Power Zones: Often falls between 76-90% of Functional Threshold Power (FTP). This is the most precise method for measuring and maintaining tempo efforts.

The Physiological Basis of Tempo Training

Tempo training primarily targets the aerobic energy system, pushing it to adapt and become more efficient. Physiologically, it operates just below the first ventilatory threshold (VT1) or aerobic threshold (AeT) and can extend towards the lactate threshold (LT2 or FTP). Key adaptations stimulated by consistent tempo work include:

• Mitochondrial Biogenesis: Increased number and size of mitochondria, the "powerhouses" of muscle cells, improving the capacity for aerobic energy production.
• Capillarization: Growth of new capillaries around muscle fibers, enhancing oxygen and nutrient delivery, and waste product removal.
• Enzyme Activity: Upregulation of aerobic enzymes, making energy production more efficient.
• Fat Oxidation: Improved ability to utilize fat as a fuel source, sparing glycogen stores for higher intensity efforts.

These adaptations collectively enhance a cyclist's ability to sustain moderate-to-high power outputs for extended durations, a critical component for long rides, challenging climbs, and sustained efforts in races.

How to Identify Your Tempo Zone

Accurately identifying and maintaining your tempo zone is crucial for effective training.

• Perceived Exertion (RPE):
  • You should feel distinctly "on," but not "strained."
  • Breathing is deeper and more frequent than an endurance ride, but not gasping.
  • You can still manage short phrases, but continuous conversation is difficult.
• Heart Rate Zones:
  • To use HR effectively, you need an accurate maximum heart rate (MHR) or lactate threshold heart rate (LTHR).
  • Tempo typically falls into Zone 3 (moderate) or low Zone 4 (hard), depending on your specific HR zone calculation method. For many, this is 80-90% of MHR or 90-95% of LTHR.
• Power Zones:
  • This is the most objective and reproducible method.
  • You need a power meter and an accurately determined Functional Threshold Power (FTP).
  • Tempo is generally 76-90% of your FTP. This range can be further refined; some coaches refer to "sweet spot" training as the upper end of tempo or just below threshold (88-94% FTP) to maximize adaptations with less fatigue than full threshold work.
• Lactate Testing:
  • For the most precise physiological assessment, laboratory lactate testing can identify your aerobic and anaerobic thresholds, allowing for highly accurate tempo zone prescription.

Benefits of Tempo Training for Cyclists

Incorporating tempo training into your regimen offers a multitude of benefits that are foundational for performance:

• Improved Aerobic Capacity: Builds a robust aerobic base, enhancing the body's ability to produce energy with oxygen.
• Enhanced Muscular Endurance: Trains muscles to resist fatigue at higher power outputs for longer durations.
• Increased Sustainable Power Output: Over time, your tempo zone power will increase, meaning you can ride faster for the same perceived effort.
• Efficient Fat Metabolism: Teaches the body to burn a higher percentage of fat for fuel, preserving precious glycogen stores and delaying fatigue, especially on longer rides.
• Bridge to Threshold Training: Acts as an excellent stepping stone between easy endurance rides and more demanding lactate threshold or VO2 max intervals, preparing the body for higher intensities.
• Reduced Fatigue in Longer Events: By improving your ability to sustain efforts at a moderate intensity, tempo work makes long rides and races feel more manageable.

Incorporating Tempo into Your Training Plan

Tempo workouts are versatile and can be integrated into various phases of a training plan.

• Session Duration: Tempo efforts can range from 15-minute sustained blocks to multiple 20-30 minute intervals, or even continuous rides of 60-90 minutes at tempo intensity.
• Frequency: Typically, 1-2 tempo sessions per week are sufficient for most athletes, depending on their overall training volume and goals.
• Workout Examples:
  • Sustained Tempo: A 60-90 minute ride with 45-60 minutes continuously in your tempo zone.
  • Tempo Intervals: 3-4 repetitions of 15-20 minutes at tempo, with 5-10 minutes of easy spinning recovery between intervals.
  • "Sweet Spot" Tempo: Longer intervals (e.g., 2 x 30 minutes) at the upper end of your tempo zone (around 88-94% FTP).
• Progression: As your fitness improves, you can increase the duration of tempo efforts, the number of intervals, or the power output at which you sustain tempo.
• Periodization: Tempo is often a staple during the base and build phases of training, laying the groundwork for more intense race-specific efforts later in the season.

Common Mistakes to Avoid

While tempo training is highly effective, misapplication can diminish its benefits or lead to overtraining.

• "Threshold Creep": The most common error is riding too hard, slipping into lactate threshold or even VO2 max zones. This turns a sustainable tempo effort into a more demanding, less repeatable workout, leading to excessive fatigue and hindering the intended aerobic adaptations.
• Not Hard Enough: Conversely, riding too easy (i.e., staying in Zone 2 endurance) won't provide the necessary stimulus for tempo-specific adaptations.
• Lack of Recovery: Like any structured training, tempo workouts induce physiological stress. Adequate rest and nutrition are crucial for adaptation and preventing burnout.
• Ignoring Data: Relying solely on RPE can be misleading. Using a heart rate monitor or, ideally, a power meter, provides objective feedback to ensure you stay within the targeted tempo zone.

Conclusion

Tempo training is a fundamental component of a well-rounded cycling training program. By consistently engaging in efforts within this specific intensity zone, cyclists can significantly enhance their aerobic capacity, muscular endurance, and fat-burning efficiency. Understanding your individual tempo zone through RPE, heart rate, or power, and incorporating it strategically into your training, will pave the way for greater sustained performance and enjoyment on the bike.