Sit-Stand Efforts: the best way to build functional bike strength?

Sit-Stand Efforts: the best way to build functional bike strength?

A mix of seated and standing efforts will boost functional power and oxigenation to your muscles

Words: James Witts

Sit-Stand Efforts (SSEs) increase strength and boost oxygen-carrying capacity. Integrate them into a 2-hour ride to get the best results.

These intervals are best performed once a base of general fitness has been developed over a six-to-eight-week period. Then, an extra couple of weeks of SE intervals will lay a solid foundation for this functional form of strength training.

RIDING BENEFITS

Sit-Stand Efforts (SSEs) are an evolutionary step-up from traditional strength-effort (SE) intervals that many riders use to build strength. SSEs bridge the gap between SE, low-cadence work, and higher-cadence intervals that develop power and speed. As SSEs are in the same family as SE intervals, you can expect the same type of adaptations to occur. These are the development of type-1 slow-twitch muscle fibres and an increase in your capacity to transport oxygen to working muscles at all points of the VO2 continuum. VO2 is simply the volume of oxygen, so SSEs increase your ability to deliver oxygen at any intensity. In other words, how much oxygen you can take from the atmosphere and deliver to mitochondria (the energy-producing units within exercising muscles). 

ESSENTIAL SESSION

Here’s a 2 hour SSE session to boost strength and stamina.

0-30mins Warm-up

30-42mins 1 x 12min SSE. This is broken down as 2 mins seated @ Z2/Z3 but @ 50-60 rpm, plus 1 min standing @ Z2/Z3 @ 70-80 rpm

42-60mins 18 mins easy recovery

60-72mins 1 x 12min SSE. This is broken down as 2 mins seated @ Z2/Z3 but @ 50-60 rpm, plus 1 min standing @ Z2/Z3 @ 70-80 rpm

72-90mins 18 mins easy recovery

90-102mins 1 x 12min SSE. This is broken down as 2 mins seated @ Z2/Z3 but @ 50-60 rpm, plus 1 min standing @ Z2/Z3 @ 70-80 rpm

102-120mins Easy riding until the end of the ride

SESSION POINTERS

SSEs are shorter, low-cadence SEs that are disrupted by higher-cadence standing intervals. In the example above, 2 mins of seated big-gear work are followed by 1 min out-of-the-saddle efforts (up to 12-minute reps). The main objective is to keep watts relatively consistent across the seated and standing. Of course, this is easier said than done. The temptation is to hit the pedals so hard that you drift into higher power zones – zones that are not relevant for your current state of development. So, the number one coaching point with SSE is to hold the SE watt target (Z2/Z3) steady across the seated and standing component of these intervals.

The technique for the seated effort has been described previouslyHowever, while standing and maintaining even power, feel free to throw the bike from left to right. The standing element is included to improve your neural firing rate; that is, your ability to recruit as many muscle fibres as possible (in the shortest time) to launch an attack or respond rapidly to sudden accelerations from other riders. Motor-neuron recruitment speed coupled with motor-unit discharge rate largely determines a rider’s ability to generate force rapidly. Motor-unit recruitment and discharge can be trained, and it starts here with higher rpm for the standing component of each SSE training session. 

Words: James Witts


READ MORE

‘There’s work to be done' - Joanna Rowsell on driving progress in women’s sport

‘There’s work to be done' - Joanna Rowsell on driving progress in women’s sport

After winning two Olympic gold medals, the British woman is now passionate about inspiring the next generation

Read more
Pidcock's next page: What does his future look like without Ineos Grenadiers?

Pidcock's next page: What does his future look like without Ineos Grenadiers?

The British rider has officially terminated his contract with the team after a turbulent season - what's next?

Read more
Luke Rowe: Partying with Rigoberto Urán, Team Sky’s blue line, and screaming DSs

Luke Rowe: Partying with Rigoberto Urán, Team Sky’s blue line, and screaming DSs

Rouleur puts the questions to the man who has been one of cycling's most trusted and loyal domestiques

Read more
Pauline Ferrand-Prévot only knows how to win – and the Tour de France Femmes is her latest target: ‘I want to be the best’

Pauline Ferrand-Prévot only knows how to win – and the Tour de France Femmes is her latest target: ‘I want to be the best’

The Frenchwoman returns to road racing with Visma-Lease a Bike in 2025, and her home race is at the top of her wish list

Read more
‘Volunteers are the backbone of the sport’ - Carole Leigh on a lifetime of service to bike racing

‘Volunteers are the backbone of the sport’ - Carole Leigh on a lifetime of service to bike racing

The British woman has organised and officiated bike races since she was a teenager and hopes more people will follow in her footsteps

Read more
Olav Kooij and the quest to be the fastest man in the world

Olav Kooij and the quest to be the fastest man in the world

The Dutchman is confident in the fact that he’s on the cusp of being the sport’s best current sprinter

Read more

MEMBERSHIP

JOIN ROULEUR TODAY

Independent journalism, award winning content, exclusive perks.

Banner Image