Enhance Your Cycling Performance by Boosting Stroke Volume
I once had an new athlete in his 50s—after training for years: “how am I going to get faster on the bike?”
The answer is unbelievably multi-faceted, but one of the key ways is that I work on developing efficiencies: metabolical, biomechanical and cardiovascular. In terms of the cardiovascular, one way to improve efficiency is to increase stroke volume.
What is Stroke Volume?
Stroke volume is the amount of blood ejected by the heart with each beat. It's a critical measure of cardiovascular efficiency, influenced by factors like heart size, contractility, preload (the volume of blood in the ventricles before contraction), and afterload (the resistance the heart must overcome to eject blood). Increasing stroke volume allows the heart to pump more blood with fewer beats, enhancing overall cardiovascular health and athletic performance.
How to Develop Stroke Volume Through Cycling
Endurance Training: Long, steady rides at a moderate intensity (60-70% of your maximum heart rate) are essential. These rides should last at least 1.5 to 3 hours, stimulating cardiovascular adaptations and enhancing the heart's efficiency.
High-Intensity Interval Training (HIIT): Incorporate short, high-intensity intervals (30 seconds to 2 minutes) followed by equal or slightly longer recovery periods. Alternatively, use longer intervals (3-5 minutes) at 80-90% of your maximum heart rate with adequate recovery. These intervals stress the cardiovascular system, promoting improvements in stroke volume.
Tempo Rides: Ride at or near your lactate threshold (80-90% of your maximum heart rate) for 20-40 minutes. Threshold training improves your ability to sustain higher intensities, directly impacting stroke volume.
Nutrition and Hydration: Fuel your body with a balanced diet rich in carbohydrates, proteins, and fats. Stay hydrated before, during, and after rides to maintain cardiovascular efficiency.
Rest and Recovery: Ensure adequate sleep and include rest days in your training plan to prevent overtraining and reduce injury risk.
By incorporating these strategies into your cycling routine, you can effectively enhance stroke volume, boosting your cycling performance and overall cardiovascular health.