Strength Endurance (SE) Explained
Strength Endurance (SE) is a very important component of your build phase and important to maintain during the season.
SE is the most effective way to build the leg strength that is specific to cycling. It is similar to weight training where the desired effect is to build muscle strength (SE 1) and later to build effective power (SE 2).
The term Strength Endurance you will also note includes an endurance component. This is to make sure that your cardiovascular and nerve firing systems are built in conjunction with the muscle strength. That is why it is important to control your heart rates during SE and your build phase.
You can liken SE it to running in a new engine. Strength Endurance is building the engine you have with a big bore and long stroke and by keeping your heart rates below threshold, allowing it to run in with low revs. Even though you will sometimes feel like you want to open up the throttle and raise the heart rates, hold back and you will benefit in the later weeks of this program.
On a side note, it is important during SE to make sure that your protein intake is high in order to repair and build your muscle, cardiovascular and nerve systems.
Timing is very important with your protein. At a minimum take a body builders type of whey protein (preferably high carb, high protein, weight gainer) within 15-20 minutes of the completion of your SE session. Drink another one before sleeping and night (prefer low carb, high protein if possible). Try to do your SE session in morning when you body is freshest.
Strength Endurance 1 (SE 1)
SE 1 is a pure strength builder, building your leg muscles in size and strength. Ideally, find a climb that is steady with a gradient that is not too steep, around 5-7% if possible. Try to find a climb that is long enough to sustain a 3-7 minute climbing duration.
Try to hold your pedal Revolutions Per Minute (RPM) at between 50-70 RPM with a loaded gearing so it is hard to push, but keep your heart below your Anaerobic Threshold (AT) while ascending the climb. Avoid the temptation to shift your gears so that your RPM’s increase.
All efforts with SE are to be conducted while seated. When the effort is finished turn around and descend the same climb, gently turning the legs over. Roll on the flat for 5 minutes before repeating the effort.
Strength Endurance 2 (SE 2)
SE 2 is a power building version of SE 1. SE 2 builds power into your muscles building on top of the strength created by SE 1. To execute the effort correctly, find a climb that is steady with a gradient that is not too steep around 7-10% . Try to make it slightly steeper than your SE 1 climb if possible.
Try to find a climb that is long enough to sustain a 2-4 minute climbing duration. Try to hold your pedal Revolutions Per Minute (RPM) at between 90-110 RPM with a gearing that feels lighter than the SE 1 effort. You will be revving the gears and it will be harder on the lungs than SE 1, but try tokeep your heart below your Anerobic Threshold (AT) while ascending the climb or you will not get the benefit of the power building. Avoid the temptation of shifting gears and slowing your RPM’s down.
All efforts with SE2 are to be conducted in the seat. When the effort is finished turn around and descend the same climb gently turning the legs over. Roll on the flat for 5 minutes before repeating effort.
