As cyclists, it’s easy to just get in the saddle and ride at a pace pace for hours. But if you only never pedal at the same time intensitythen you’re missing out on a whole host of fitness benefits. And that’s where metabolic conditioning comes in, helping you improve your fitness to a new level.
A form of high intensity interval trainingmetabolic conditioning (aka metcon) can help youI think longer and stronger when you face any type of terrain.
“Everyone should add a metabolic conditioning session to their workout (program) and notice the benefits,” says Bake McBrideexercise physiologist and certified cycling instructor at Moved by BJC in St. Louis.
Here we explain what metabolic conditioning is, its benefits for cyclists, and how to incorporate it into your routine. Plus, try the simple, beginner-friendly (and still very effective) metcon workout you can try today.
What is metabolic conditioning?
Metabolic conditioning is essentially any form of exercise which increases the efficiency of your body energy systems, McBride said. These systems help your body store and use energy efficiently so you can do much more in less time.
Metcon focuses on short bursts of high-intensity work followed by rest periods, making it a form of high intensity interval training.
Unlike long steady-state bike rides where you work primarily in the aerobic zone (which uses oxygen to create energy), metabolic conditioning takes place in the anaerobic zone. THE anaerobic zone when you really push yourself to a level of intensity that you can’t maintain for more than 90 seconds and because of the high intensity there isn’t enough oxygen for your body to turn to for energy, it therefore relies on sugar (and creates extra lactate In the process).
Some popular forms of metabolic conditioning include Tabatas, EMOMand AMRAP, all of which also count towards HIIT workouts.
What are the benefits of metabolic conditioning for cyclists?
Metabolic conditioning offers many benefits that can improve your riding. As we mentioned, metabolic conditioning is designed to increase the efficiency of your body’s energy systems. And when that happens, you’ll be able to perform better, says McBride. Think: ride longer, attack this hill without being so out of breath, and sprint to the finish line at a faster pace. In effect, it makes harder work easier.
Your body will also be able to get more oxygen into your muscles and blood to help prevent lactic acid buildup, so you feel better afterwards. hard work. And even though metcon takes place in the anaerobic zone, it will also increase your aerobic capacity, says Nicole Meyer, ACSM-certified exercise physiologist, trainer and cycling instructor at Forge Fitness Studio in Cornelius, Oregon. That means longer, steady state walks it will feel easier too.
Additionally, metabolic conditioning will increase your calorie burn during exercise as well as After. “Hours after you’re done, you’ll still be burning calories,” says McBride. This is because metabolic conditioning increases the Excessive oxygen consumption after exercise (EPOC), which leads to higher rest metabolism for the next few hours.
EPOC basically relates to the amount of oxygen needed to restore your body to its normal resting state. metabolic function, McBride said. After a particularly long period tough workoutlike a metcon session, it will take a long time for your body to to recover and return to normal, and in order to complete this restoration process, your body will continue to burn calories.
How quickly you will see the benefits of metabolic conditioning depends in part on your current fitness level. If you are fair start with exercise, you’ll likely notice the benefits of metabolic conditioning within 14 days, says McBride. But the fitter you are, the longer this process will take.
How to add metabolic conditioning to a cycling training program?
You can perform metabolic conditioning three times per week, either as a standalone workout or as part of your program. longer training runs, McBride said. If you’re doing a stand-alone workout, limit it to 30 minutes or less and pay attention to how you feel. When your form starts to slide, or you feel pain, or you just can’t push anymore, stop. “Once the body reaches its limit, anything after that really doesn’t help the body. progression” says McBride. “At this point, you just move.”
If you incorporate metabolic conditioning into a longer ride, it might look like 10 minutes of high intensity intervals carried out in the middle or at the end of your journey. Approaching metabolic conditioning this way may be a good idea if you’re not a fan of high intensity effortsMeyer says, because it’s less intimidating than a full stand-alone workout.
Doing metabolic conditioning with others can also reduce the intimidation factor while giving you the motivation you really have to push yourself. “I don’t enjoy (metcon workouts) on my own, but in a group settingI definitely find it more enjoyable,” says Meyer.
When planning your workout schedule, allow at least one day between metcon sessions so your body has enough time to to recover.
Apart from metabolic conditioning, it is also important to train your aerobic system to ensure you have the muscular endurance you have to ride long and hard. “I wouldn’t only metabolic training,” says Meyer. Regular abdominal workout is also crucial, McBride adds, because many cyclists struggle to engage this important muscle group essential for performance and Injury prevention.
A metabolic conditioning workout for cyclists
Start your metabolic conditioning by trying a simple 15-minute interval workout that you can do on the bike. Here’s how it works:
- Pedal hard enough to 30 seconds that you reach an intensity level of 8 on a scale of 1 to 10
- Rest for approximately 15 secondsor however long it takes for your intensity level to get down to 4
- Repeat this pattern for 15 minutes total (less, if you feel like you maxed out sooner)
For a metcon workout you can do at home, check out this 5-minute EMOM routine:
