E-Bike Workouts: Training Tips to Make the Most of Your Ride – Bicycling

Electric bikes , a. k. the. e-bikes, have grown in popularity in recent years, thanks to their ability to get you from point A in order to point B more quickly, efficiently, and with less effort than a regular road bike .

But while e-bikes have been collectively celebrated as a more environmentally-friendly commuting option than driving a car, when it comes to using them as a workout tool, they’ve garnered a reputation for “cheating” from the large segment of the cycling community. That shouldn’t be the case, though, says Pam Moore , a certified personal trainer and spinstructor, and an avid cyclist and e-bike owner.

Riding an e-bike is really not about replacing a workout; for most people, it’s replacing a car trip, ” she says. “So it’s more like a bonus, where you’re getting a little bit of aerobic activity, and it is also getting you outside and putting you in a better mood . ”

E-Bikes vs . Traditional Bikes: What’s the Difference?

Of course an e-bike has all the key components that make a bike a bicycle, i. e. handlebars, brakes, wheels plus pedals, Moore says. Some have the throttle or a button you push to get you moving, but most are pedal assist, meaning you have to actually pedal to keep shifting. You’ll just feel a kick within power from an e-bike, especially when starting from a stop sign or even red light, going up a hill , or carrying groceries , Moore adds.

The beauty of a good e-bike will be that a person can decide how much work it’s doing, Moore states. Most e-bikes have a couple levels of assistance (and you can switch between them), with the lower levels allowing you to preserve more battery (and crank up your fitness more) and the particular higher turbo or boost levels allowing you in order to speed up with added power and without having to work as hard.

“The pedal assist component is an important distinction in that the bicycle gives a person a certain amount of watts as long as you are pedaling, ” explains Jacob Fetty , a coach with Cycle-Smart based in Spencer, West Virginia.

So sure, if you’re riding on the flat road and in turbocharged mode, an e-bike ride is going to be pretty easy compared to a road bike with no motor . But by taking steps to make it slightly more challenging, you can still improve your fitness on a good e-bike, Moore says.

Why Choose an E-Bike When It Comes to Fitness

According to Moore, the main reasone might opt for a good electric bicycle is the added level of convenience. Because e-bikes can be fairly expensive, this is where they’ll often prove worth the investment .

People who are newer to biking and perhaps are the bit older who may not otherwise feel very comfortable driving a traditional bike, especially if they live somewhere with gnarly terrain or even steep hills , may benefit from the additional assist associated with an e-bike, Fetty adds.

“With an e-bike, you’ll have a greater range of what that bicycle can do for you and you’re probably going to enjoy riding a lot because you’re able in order to do some things you perhaps couldn’t perform otherwise, ” he says. “If you are wanting to simply commute to work plus crank out a couple rides a week exactly where you’re getting your heart rate up and getting some cardiovascular exercise in, an e-bike can be a great option for you. ”

If you’re attempting to combine a workout and a commute, an e-bike is ideal because it can help you get a good aerobic exercise in whilst getting you to your destination faster, which is definitely a bonus if your own mornings don’t allow enough time to get to work on a regular bike, or to even work away at all. Even better, you can get a light workout with an e-bike plus potentially avoid showing up in order to work almost all sweaty.

If you are training for the race , you want to ride on the bike you’ll bring to the particular starting line, but a good e-bike can still have a place on your training plan . “An e-bike can still be a worthwhile supplemental device on commutes and errands, enabling you to obtain a recovery workout in with some support while nevertheless also keeping your heart rate in an aerobic coaching zone, ” Moore states.

How to Get a Workout upon Your E-Bike

Whether you focus on getting in a solid sweat on your e-bike or even just trip it casually, research says that it’s still beneficial to your health and fitness level. For example , one study published by the American College of Sports Medicine, involving 30 men and women ages 19 to 61, compared three-mile rides on a traditional bicycle to three-mile rides on an e-bike. (The rides were meant to mimic commutes . )

While the percent of heartrate max , VO2 max , and calories burned were lower for e-bike rides versus traditional bike rides, researchers say the faster ride times plus lower perceived exertion could incentivize people to ride more, particularly for their commute. The percent of max heart rate for e-bike rides had been also still in the particular moderate-intensity exercise level , reaching 62% of maximum heartrate for a level-one assist and 56% with regard to level-two aid.

What’s a lot more, other research shows that e-bike riders get more workout minutes per week than those who trip non-motorized bicycles. So even if you’re performing less intense workouts on your e-bike, you could be sneaking in more active minutes throughout the day and/or week, which has benefits regarding your health and fitness and your own overall health.

Whenever it comes to getting a workout with an e-bike, though, the important question in order to ask yourself is “what do a person hope to accomplish? ” Fetty says. You can go as hard or as easy as you want, so determine your goals before hopping in the saddle.

“Even along with pedal help, you’re nevertheless having to do the function and due to the fact you’re still doing the work, you’re still getting a heart rate response, ” Fetty explains. “Just like in case you didn’t have your pedal assist, it is on you to put in the particular effort. ”

If you are ready for more effort, here are ways to turn upward the challenge upon your e-bike workout:

Turn it off

According to Moore, one effective way to focus on building strength is to simply keep the turbo mode turned off on the e-bike. Doing so could possess a positive teaching effect, as you’ll become riding the pretty heavy bike (many e-bikes weigh at least 40 pounds), which ups the resistance and therefore, elevates your heart rate , improves your stamina, plus helps build strength and power, the girl says.

While you’re still needing to do a few work simply no matter the level of pedal support you’re making use of, less is more when it comes to tapping into your own power . Therefore even when you want a little increase, riding within those reduce turbo modes means a person have in order to work harder to keep up a fast pace, turning your workout up a notch.

Follow your heart rate

Coaching by heartrate (using a heart rate monitor) can end up being an useful tool intended for e-bike workouts, Moore states. That’s because it can help you hit your objectives, whether you are looking to build endurance for longer rides or improve your lactate threshold so you can ride faster with much less effort. Teaching by heart rate is also beneficial in ensuring you do not overtrain .

For example, an stamina ride at a conversational pace (in zone 2, or about 60% in order to 70% of your max coronary heart rate) will help you increase mitochondria , and will be at a good effort that’s relatively easy to recover through and can be done frequently.

For a ride in the tempo zone (that’s area 3), Moore suggests staying around 75% to 84% of the greatest extent heart rate, because going over will make it hard to recover from what’s supposed to be an easier effort. “Doing too many of your exercises in this ‘gray zone, ’ where it’s too hard to be easy, but not hard sufficient to provide a good adaptive challenge will slow your progress and potentially lead to burnout, ” Moore says.

If you’re carrying out a threshold workout as your quality session of the particular week, upon the other hand, you’d want your own hard efforts to be between 85% and 94% of your utmost heart rate—a workout you would perform less frequently but one that may boost your performance.

Split your commute into two purposes

Should you be using an e-bike in an effort to mix your commute with a workout but are still concerned about showing up to work sweaty, Moore recommends splitting up your own ride in to two segments.

“If you have a 45-minute ride, you can dedicate the first 30 minutes to the workout plus then use more help for the particular last 15 minutes by adjusting to a higher level and pedaling less difficult and enjoying the breeze while you have a cooldown period, ” she says.

Based on Moore, you are able to ensure you’re obtaining an exercise out associated with your e-bike ride if it elevates your heart price and/or gets you out there of your own comfort zone. “How much your heartrate spikes, for how long, and how uncomfortable you are during that will workout just about all really depend on exactly what your education goals are usually and exactly how much energy you have on that particular day, ” the lady explains.

If the goal for your own commuting workout is energetic recovery , you could warm up to get 5 minutes, then spend the next 25 minutes at an endurance speed at an RPE of 3 to 4 upon a scale of 1 to 10, where you could carry on a conversation fairly comfortably.

For the bigger problem, use that “workout” portion of your commute to take on intervals . First, warm-up for five minutes, then perform two and a half minutes “on” and two and half minutes “off” and repeat this five-minute cycle four a lot more times (for a total of five rounds) before cooling down. Do the drive periods in a RPE associated with anywhere from 7 in order to 10, and the recuperation periods anywhere from 2 to 4. Turn the turbocharged mode upward on those recovery periods or just pedal slower—whatever works best pertaining to you in order to recover prior to hitting another work interval.

“‘The work should be really challenging plus very quickly make this impossible to talk in full sentences and have you looking at your watch to see just how much time is left until you can recover, ” Moore explains.

Throw in several hills

“You can do hill repeats or find one long steady grind, ” Moore says. “If you’re finding it as well easy, you can, again, shut the thing off, or increase the gear, or pedal faster , or even perform all three. ”

For a solid hill exercise you are able to tailor to your own fitness level and needs, Moore recommends obtaining a slope that takes you about four minutes in order to climb (or just turn around when you get to the particular four-minute mark).

“Ascend it in a seated position, ” she states. “It should feel uncomfortably hard—we’re talking open-mouth breathing, quads must be burning by the time you reach the four-minute mark. ” Then recuperate on the downhill meant for about 2 minutes. Repeat this three to nine times, depending on your targets and your physical fitness level.

“To make it spicier, you could also get directly into a harder gear plus get out of the saddle and go all out for the particular last 20 to 30 seconds of each climb , ” Moore says.

Try a Tabata

If you’re feeling overwhelmed about incorporating an organized workout into your e-bike routine, the good news is usually that you can keep it fairly simple. Just make sure to be aware of your surroundings and prevent doing this within an area with lots of people or traffic . “Anything you’d do on your own road bicycle (or mountain bike or even gravel bike ) or your trainer or Peloton , you can do upon your e-bike, ” Moore says.

Should you be short on time, Moore suggests doing a Tabata -style workout where you’d spend twenty seconds pedaling as tough as you possibly can, followed by ten seconds of easy recovery, and repeating this period eight occasions for the total associated with four minutes.

“During the part where you’re going most out, adjust the level of assistance as needed, depending on your fitness, the incline, and exactly how weighty your bike is, ” she says. “There’s no one-size-fits-all degree of support because each body is definitely different, not really to mention the terrain you’re upon and the bicycle you’re operating. ” Go at an effort that feels challenging, although, with the level of assist that lets you go radical for 20 seconds.

Take to the trails

If a person simply would like to change up your own workout plus add a new strength and skills challenge, opt to get an electric mountain bike . A mountain e-bike can be useful in the event that you’ve or else found hill or trail riding to become too difficult, whether that is due in order to a medical condition, or even just rough terrain that’s difficult to navigate, Fetty says.

“If you were going at a high speed on a gnarly uphill on a mountain bike, you may have got to get off your bicycle and walk up or go really hard to obtain up the hill, ” Fetty states. “But if you have pedal aid, you can tone the intensity down to assist you degree out your heart rate a little bit and not proceed as hard. ”

But simply because you are using your pedal assist doesn’t mean the mountain e-bike ride will be easy. You still have to navigate trails , potentially in faster speeds, and clear obstacles. So an e-bike can help you gain that skill set.

Resources designed for Tracking E-Bike Fitness

If you’re using a good e-bike just for fitness reasons, chances are you’re heading to want to keep track of your own stats plus data. The following three apps are Moore and Fetty’s go-tos for tracking trips . For those using Garmin , e-bike and mountain e-bike are both activity options for those recording from their watch. And for those with an Apple Watch , the Outdoor Cycle exercise mode aims to recognize an e-bike ride, so you have more accurate calorie counts .

TrainingPeaks

TrainingPeaks is a great option if you’re working with a trainer who is assigning your workout routines. They can input a workout assignment, which you can complete within the app either simply by syncing your smartwatch’s data or manually entering your own data and comments. According to Moore, TrainingPeaks is also a good resource with regards to getting a reading on what your personal maximum heartrate can be, though she recommends doing a personalized test first to get your numbers dialed in. This may then assist you fine tune your instruction an e-bike, helping you zero in your target heart rate.

Strava

Strava is one of the most popular workout tracking tools these days, thanks to the social networking aspect of the app. A person can save your bike as a piece of equipment and in case you use a heart-rate monitor while using your e-bike, a person can upload that information to Strava, making your own stats since detailed as you want in order to be, Moore says. Strava also offers an e-bike and hill e-bike trip as sport options.

Wahoo

Wahoo Fitness is a favorite of Fetty’s, because its devices (such as the Elemnt Bolt ) are usually compatible along with certain e-bikes and can also be successfully synced to TrainingPeaks in order to keep monitor of the ride numbers.

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