To E, or Not to E
Summary –
An e-bike can be a useful tool for training, commuting, returning from an injury, or matching the pace of faster riders.
A standard, or non e-bike, is lighter, more nimble, and can still be the ultimate goal even if we use an e-bike for training.
A rider that struggles to remain within their aerobic intensity range risks detraining their aerobic system, and shutting down fat metabolism in favor of burning carbohydrates.
Using an e-bike for base training is fun, and faster, and can allow us to stay within our aerobic intensity range during what would otherwise be anaerobic paces.
Keep moving, my friends.
Article –
To E, or Not to E
I used to turn my nose up at e-bikes, and then in 2018 I used a Specialized Turbo Vado as a professional tool. I was able to use the e-bike for recovery days, pacing fast athletes, commuting, and doing both long endurance rides, and high intensity training.
On the e-bike, I’m still able to ride at whatever intensity I want, but I’m going faster. I’m still applying the same level of effort to the pedals as I would on my standard bike, but I might be going 22 mph rather than 14 mph in zones 1-2. I can also do high intensity efforts on the e-bike. I had to put out a tremendous effort to get my Turbo Vado up Old LaHonda Hill in under 12 minutes. I was within a few beats of my maximum heart rate during the last 5 minutes, and was riding at my V02 max intensity for much of the climb.
In 2019 I got the new Specialized Creo. The Creo was more like riding a regular road bike. If I wanted to join a group ride, but didn’t want to put in a high training load, or needed help keeping up with faster riders, I would blend in well on the Creo. The Creo looks like a regular bike, and feels like one when pedaling. With the motor turned off it pedals and rolls like a regular bike. I felt no resistance, or drag, with the motor off. It is a bit heavier than my road bike, but isn’t very noticeable until grades get over 3%.
I used my e-bike to get around town and meet with clients for workouts. Without the e-bike, I would have used my van significantly more. In fact, my weekly cycling hours was nearly double my usual during the weeks I used the e-bike.
In 2024 I purchased a new Creo SL and have been using it for base training this winter. I’m able to ride in zone 2 at over 20 mph. This makes base training more fun as I blast around town at my aerobic intensity. I can use both the gearing on the bike, and the different assist levels from the motor, to keep my intensity in the proper aerobic range. If I want to increase my intensity, I can simply reduce the assist from the motor. Once I’m through my base training phase I’ll move back to the standard bike for training, and just use the e-bike for running errands around town. I can get across town on the e-bike as fast as I can in my van.
For mountain biking, an e-bike can be used in place of a shuttle, or chair lift, to get riders to the top of the mountain. With the e-bike, you can still get a workout while getting up the mountain. It also allows riders to be able to focus on aerobic base training. It can be difficult to find local trails that are not vertically challenging, and take a lot of anaerobic effort to get up. By using the motor to assist on the uphills a rider can still train aerobically on more challenging climbs.
I was hesitant to try e-bikes, and held out until they were out for several years. I now find that I enjoy the e-bike as much, and sometimes more, than riding my standard bikes. I’m literally riding at the same intensity, but covering more distance, in less time. If I want, I can drop the power assistance and work harder, or I can drop my effort and let the bike pitch in more to earn its price tag.
E-bikes make it possible for anyone to train aerobically. Too many riders are stuck huffing and puffing on their rides while trying to build aerobic fitness. Unfortunately, if they’re always working above their aerobic intensity they won’t build an aerobic base, and will actually de-train their aerobic system. The e-bike can allow riders to climb hills aerobically, and ride with faster riders while they build up their aerobic fitness. An e-bike doesn’t have to mean the end of riding a standard bike, but it can be a tool to help us train aerobically, help us come back from an injury, or allow us to keep up with our faster riding buddies.
Expand your tool box, my friends
Thomas