How to Train Your Durability

Durability—the ability to sustain performance despite fatigue—is becoming increasingly recognised as crucial for cycling success. Yet, durability remains poorly understood and difficult to measure. Recent insights from running studies provide valuable clues for cyclists looking to optimise their training.

A groundbreaking study by Zanini et al. (2025) explored how strength and plyometric training influence fatigue resistance in well-trained runners. The researchers demonstrated that a 10-week program combining heavy resistance exercises and explosive plyometrics significantly improved running economy (energy efficiency) in fatigued conditions and enhanced high-intensity performance following prolonged exercise.

Alex Hutchinson, analysing this study in "How to Train Your Physiological Resilience," highlights durability as the "fourth dimension" of endurance, critical to performance during late stages of competition. He suggests strength training not only improves muscular efficiency but also maintains running form as fatigue accumulates.

Applying these insights to cycling, the message is clear: incorporating targeted strength and plyometric exercises can significantly enhance your ability to maintain power and efficiency late in rides and races.

It is impartant to note that durability is multi-factorial. Factors such as VO₂ max, fibre-type composition, nutrition, training load, and equipment choices all influence an athlete’s ability to resist fatigue.

Practical recommendations for cyclists include integrating heavy resistance exercises (squats, single-leg presses, calf raises) and plyometric workouts (pogo jumps, drop jumps, and bounding) twice weekly. Additionally, carefully structured interval training and cumulative volume.

However, questions remain. As experts debate the nuances, it's acknowledged that durability involves multiple interconnected factors, many still unexplored scientifically. Equipment advances could further influence fatigue resistance, though rigorous studies are lacking.

Ultimately, cyclists looking for an edge should prioritise strength and plyometric training, alongside established endurance training methods. Embrace this holistic approach, knowing durability is complex yet trainable—and potentially a decisive factor in your cycling performance.

References:

• Zanini et al. (2025). Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners. Medicine & Science in Sports & Exercise.
• Hutchinson, A. (2025). How to Train Your Physiological Resilience. Outside Online.

On my mindFear and confidence

Your whole life shifts when you realise fear isn’t about lack of ability—it’s just inexperience. You’re not afraid because you’re incapable; you’re afraid because you haven’t done it yet. That fear is simply the discomfort of being at the starting line, looking at something unfamiliar. But inexperience isn’t a permanent state—it’s a problem with a solution. The only way through it is action. Every step forward, no matter how small, chips away at that fear. Confidence isn’t built by waiting until you feel ready; it’s built by doing, learning, and proving to yourself that you can.

Damian.

BTW: How rad is cycling! I love riding my bike 😊