Low Intensity Doesn’t Mean Easy

By Ric Stern

I started racing in 1984. I was 14. I’ve seen some fads come and go (oval chainrings, L-shaped cranks) and some improvements that have stayed (power meters, aero testing), but there’s one thing that does the rounds every damn autumn (or fall for people in the US), and that’s low intensity training.

In an acronym based world, we’re supposed to call it LIT now. Either way, if you’re on Instagram or similar you’ll start seeing images about how important low intensity training is. And, it is.

Except it isn’t. I know, I know — this is contradictory. And, there’s something else — everyone is calling it easy and again, it isn’t. Let me explain.

Is low intensity training the way forward? Should you be exclusively doing it? Well, while the actual answer is somewhat nuanced, and complex, for the vast majority of people here, whether you race, want to go on some epic challenge ride, or are touring your favorite area, the answer is likely, yes, it’s important, but no, it shouldn’t form the entirety of your training regime (of course, there are some people who should only do this but these are the exception rather than the rule).

Just the other day, I saw another coach recommending strictly low intensity work between now and March. I won’t mention names, because rather than pull someone to pieces I’d rather try and explain why they may be wrong.

Where does this idea originate? Ok, I’m no cycling coaching historian, but back when I started I recall seeing coaches state that “intense cycling would cause capillaries to explode (or burst) and that this would undo all the good you had done.” I don’t know if this concept led to coaches suggesting that LIT was the way forward. Anyway, I’ll knock this one on the head straight away — and state that this is bunkum — high intensity exercise is actually a driver of capillary density (and without wishing to get too technical, it’s oxygen delivery and utilization that is the limiting factor in going faster. I should add that other things also limit going faster such as fuel delivery — but if you don’t have the ability to deliver and utilize large volumes of O2 to the working muscles then you slow down).

And, you’re told you should be riding easy doing training that is zone 2, or below LT1 or some such “endurance” based concept. The easy part makes my brain want to explode. I don’t know about you, but the last time I rode for 7 hours at zone 2, I can tell you right now, easy was the last thing I thought. My legs hurt, I was exhausted, and frankly I just wanted to lie down and go to sleep. And, I’ll be honest, because when you’re with friends, why shouldn’t you be? I was too shattered to eat or shower. I just fell asleep on the couch in my cycling kit without eating. Don’t worry, I woke up a few hours later grumpy as hell and made myself something to eat. The ride wasn’t easy (even if my power was really quite low) and I’ll fight anyone who wants to argue that point with me!

But, does this mean we should be doing just lots of high intensity training (HIT)? Well, the answer to that is also no. It’s about balance. You need some low intensity work, some moderate intensity work, and some high intensity work (what is commonly referred to as pyramidal training) or low intensity training and high intensity training (commonly known as polarized or 80:20). Both types of training are useful (personally I use both on myself and with those that I coach depending on the circumstances and their goals).

Some of the research suggests that those who add in occasional high intensity work in the off-season alongside low intensity training fare better the next year than those who do just low intensity training. Additionally, other research suggests that those of a more mature disposition (heck, I’m definitely looking at myself here) lose top end fitness at a faster rate than younger athletes and require more high intensity training year round than our younger colleagues.

So do I recommend just low intensity training? For nearly everyone I work with, no — even the athletes with major health issues, including cardiac issues, get some moderate to hard work. Note, you should not undertake high intensity work if you are ill or have a medical condition without your doctor confirming that it is okay to do so.

Nor does anyone I coach just do high intensity sessions. And, importantly, they are not just repeating the same training regimes that they did in the spring and summer. The volumes, intensities, and durations differ.

Assuming that you’re cleared to undertake high intensity work, if you take nothing else from this article but this, I’d add in one session each week: after warming up, 5-6 x 30 seconds at max effort with 5 minutes very easy between efforts, then cool down, alongside some endurance work (oh! And don’t forget the strength work).

That said, I can’t help but think that this is a jolly good (said in my best British accent) saying “winter miles = summer smiles.”

If you’re wondering whether your winter training is actually going to make you faster next year, rather than simply accumulating miles (while dodging the rain and wearing out your chain), give me a shout. I’ve been coaching cyclists since 1997, and I’m happy to discuss how we might get you smashing it next spring. You can find out more about CycleCoach and our coaching options.

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Coach Ric Stern is the founder of CycleCoach. He holds a first-class degree in Sport Science, has published peer-reviewed research in exercise physiology, and has coached riders from track sprint through to ultra-endurance and the Tour de France.

At 57, he’s still racing himself and is fitter now than he was in his 20s.