Stop Freewheeling the Descents! The Endurance TIZ Fix

There are many cyclists who try to optimise to the nth degree.

They throw money at super lightweight bikes, deep-section carbon wheels, ultra-aero bars, waxed chains — and the list goes on.

Based on this, you might assume they care deeply, almost obsessively, about cycling performance.

And yet, when so many of these riders head out for long rides, they smash it up every climb, ease off the power instantly once they reach the top, and proceed to roll down the other side...

Some might “soft pedal” the descents, but most are sacrificing valuable Time in Zone (TIZ) as they idle their way down, recovering from the climbs.

Now, if the aim on these rides is simply to smash every hill and care about nothing else, that’s absolutely fine. But if performance is truly the focus, these long rides are fundamentally about developing aerobic endurance.

The Key to Endurance: Time in Zone (TIZ)

The absolute key to developing your endurance is Time in Zone — the amount of time spent riding in your endurance power zone.

In other words, spending the maximum amount of time riding in your endurance range should be the focus.

Those who fail to keep the power on during descents (where it’s safe to do so) are sacrificing huge amounts of TIZ. They’re leaving fitness adaptations on the table.

One or two rides won’t make a huge difference. But extrapolate that soft pedalling and freewheeling over weeks, months, and years, and you’re literally missing out on entire days of aerobic endurance training.

How to Fix It: Smooth the Route

Next time you head out for an endurance ride, aim to “smooth the route” in terms of how you distribute your power.For example, apply the same 200w on climbs, flats, and safe descents.

Same power regardless of gradient should be your MO.

Stay disciplined and you’ll reap the rewards in cycling performance — it might even be more beneficial than buying another pair of aero socks.

Ready to Ride Smarter?

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We’ll dig into your training and nutrition, discuss your goals, and pinpoint the adjustments that will make the biggest difference to your results.

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