'Exploring the threshold of endurance: The structure of a cycling time trial'
The Intense Journey of a 10-Mile Time Trial
A 10-mile time trial (TT) is a gruelling test for any cyclist, pushing riders near or at their physical limits. This high-intensity race requires a unique blend of physiological and mental endurance, as revealed in a recent test by an unnamed author.
During the lab-based effort, the rider's heart rate leapt from a resting 70bpm to 167bpm within the first three miles, indicating a significant increase in exertion. Power output held steady at around 350 watts during this initial stage, while the respiratory exchange ratio (RER) hit 1.10, suggesting a heavy reliance on carbohydrates. Lactate levels climbed to 1.6mmol/L, a sign of the body's increased anaerobic effort.
By the halfway point, power had dropped, and the rider's perceived exertion was high, with a rating of 9 on a 1-10 scale. Heart rate had crept up to 172bpm, and lactate had risen to 3.2mmol/L, still shy of the second lactate threshold typically set at 4.0mmol/L. At this stage, the body struggles to use lactate efficiently, but it's not the lactate itself that causes discomfort; it's the resulting build-up of hydrogen ions that brings the deep, acidic muscle burn.
In the fifth to seventh and a half miles, the rider's perceived exertion was a barely tolerable 9, heart rate was 176bpm, power fluctuated between 320 and 350 watts, CO2 output dropped to around 4,100ml/min, RER dipped slightly, and lactate soared to 6.4mmol/L. This period marked a significant increase in discomfort, as the rider's mental resilience was tested.
The final minute of the test saw something extra, suggesting a possible psychological response or the physiological capability of more all along. Power dropped to around 320 watts, RPE was pressing up against a full-blown 10, heart rate hit 182bpm, CO2 output climbed back to 4,500ml/min, RER crept back up to 1.10, and lactate spiked at 8.2mmol/L, the highest the author has ever recorded.
Michael Hutchinson, CW's in-house TT specialist and a multiple national champion, believes that the discomfort experienced during a time trial should be viewed as a privilege, not suffering. He argues that if one voluntarily chooses to participate in a time trial, they should not refer to the experience as suffering.
The author states that durability, the ability to maintain high power late in a ride, is a crucial and highly trainable skill. Sustained efforts beyond five minutes require serious time spent in Zone 4, the threshold zone, for building fast-twitch muscle fibre recruitment and energy system efficiency needed for short-course racing.
While endurance athletes often take pride in pushing through pain, reframing the experience as chosen and joyous can change one's mindset. Knowing one's Functional Threshold Power (FTP) is of limited value because it is not a physiological marker. Instead, understanding the physical and mental demands of a 10-mile time trial and training to meet those demands is key to success.
In conclusion, a 10-mile time trial is a challenging test of both physiological and mental endurance. Physiologically, the race pushes the rider near or at threshold power and heart rate zones, stimulating adaptations that improve muscular and cardiovascular efficiency. Mentally, discomfort typically unfolds progressively across the effort, requiring strong motivation and pain tolerance to sustain pace over the course of the race. The interplay between physiological stress and mental resilience defines the experience and outcome of a 10-mile time trial.
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