ERG Mode: Helpful Tool or Execution Killer?

Blog - Inside the Ride • CIS Training Systems • ERG

ERG Mode: Helpful Tool or Execution Killer?

ERG can build fitness. It can also remove the skill that wins races: self-regulation under fatigue.

Hook: If the trainer controls the watts, the athlete never learns to control the moment.

The smart question isn’t “ERG yes or no.” It’s: what skill are we training today—engine, or execution?

The real story

ERG isn’t “evil.” It’s automation. That matters because real cycling performance is full of micro-adjustments: cadence shifts, gear choices, terrain changes, surges, and the ability to settle back to pressure without chaos. ERG can make files look pretty while hiding the missing skill: pacing and regulation.

Use ERG as a dosing tool when it makes sense. But don’t let it become a crutch that steals road transfer.

Why

Because racing requires decisions. If training removes decisions, the athlete can get fitter but remain unprepared to execute outside controlled conditions.

How

Use ERG strategically for controlled dosing, then transition to athlete-controlled execution: cadence targets, gear choices, and surge → settle skills that transfer to the road.

What

The honest test is simple: turn ERG off. If the workout becomes a spike-fest, you didn’t lose fitness—you exposed a missing execution skill.

What ERG does well (when you use it on purpose)

ERG is best when you want precision dosing without negotiating with your mood. It shines for:

• Steady aerobic work: long sweet spot / tempo where the goal is time-on-target, not hero surges.
• VO₂ sets for newer athletes: early stages where the limiter is “finding the zone,” not executing it under chaos.
• Rehab / return-to-train: controlling load when you must protect a constraint.
• Technique isolation: cadence drills where you want to feel rhythm without chasing watts.

In other words: ERG is great when the mission is engine development and you’re deliberately reducing variables.

Where ERG goes wrong (the quiet execution tax)

The “ERG trap” isn’t the watts—it’s what disappears:

1. Micro-regulation: the skill of floating power with breathing, cadence, and tiny gear choices.
2. Surge → settle: in real riding you go up, then you come back down without panic. ERG often masks that transition.
3. Cadence resilience: when fatigue hits, cadence wants to fall. ERG can “hold the watts” while cadence collapses and torque spikes.
4. Decision rules: pacing is a decision. Taking decisions away can create a strong athlete who can’t drive the car.

Coach David-ism:

“ERG doesn’t build composure. It can hide the absence of it.”

The skill ERG can steal: self-regulation under load

Outdoor speed is never a single watt number. It’s execution: gear choice, cadence control, breathing rhythm, and the ability to stay calm while the ride gets expensive. That skill is trainable—and it’s also fragile if you never practice it.

• Can you sit on a target without chasing it?
• Can you correct drift without spiking?
• Can you change cadence without changing identity?
• Can you settle after a surge with rules, not emotion?

Use ERG when…

• You need controlled dosing (sweet spot, tempo, steady VO₂) with minimal variability.
• You’re returning from a break and need guardrails.
• You’re doing technique isolation and don’t want watts-chasing to ruin cadence drills.
• The goal is time-on-target, not race-skill execution.

Avoid ERG when…

• You’re training race specificity: surges, settling, positioning efforts, and cadence volatility.
• You need to learn pacing (FTP tests, TTE work, long threshold).
• You’re prone to cadence collapse—ERG will hide the torque spike problem.
• You’re close to events and need execution readiness, not just fitness.

The CIS progression: ERG → Hybrid → Athlete-Control

We don’t “ban” ERG. We sequence it. If ERG is Phase 1, it must graduate. The end goal is always the same: you control the watts, not the trainer.

1. Phase 1 (ERG): controlled dosing to build engine + confidence.
2. Phase 2 (Hybrid): ERG for steady work, ERG-off for surges/settles + cadence changes.
3. Phase 3 (Execution): ERG-off by default—training becomes decision practice.

Three quick diagnostics (tell the truth fast)

1. ERG-Off Repeatability: Do 2 × 12 min “pressure” self-paced. If the second block is chaos, you found the missing skill.
2. Cadence Shift Control: Hold the same power while changing cadence by 10–15 rpm. If power spikes or fades, regulation is weak.
3. Surge → Settle: Add 3 × 20 sec surges inside a steady block. If you can’t return cleanly to baseline, that’s the work.

Execution Standards

• Power is self-held: you can sit on target without automation.
• Cadence changes stay clean: no panic spikes when rhythm shifts.
• Recoveries reset: you can actually come down and reapply pressure.
• Surge → settle: you can surge and return to control.

Rule of thumb:

If your file needs ERG to stay clean, your execution isn’t clean yet.

Anchor Sessions (3 options)

Pick one per week. ERG off. Goal is control, not hero watts.

1. ERG-Off Control Builder: 2 × 15 min controlled pressure (self-paced) with cadence targets. Add 4 × 20 sec controlled surges inside each block, then settle back cleanly.
2. Cadence Shift Ladder: 3 × 10 min steady pressure. Every 2 min shift cadence (e.g., 85→95→85→75→85) while holding power steady.
3. Surge → Settle Repeats: 3 rounds of (8 min steady + 30 sec surge + 4 min steady). Recover 4 min easy between rounds.

Pass standard = minimal wasted spikes + predictable settling. That’s road transfer.

ERG FAQ (fast answers)

• Is ERG “bad”? No. It’s a tool. The risk is using it when the mission is execution skill.
• Should beginners use ERG? Often yes—early on it helps learn zones. But you still must graduate to self-paced work.
• Why do I feel “worse” with ERG off? Because you’re now responsible for regulation. That’s not weakness; that’s information.
• Do pros use ERG? Many do—for specific sessions. But their durability comes from execution skill, not automation.

How CIS Solves This

CIS uses workouts that develop the regulator: cadence control, gear mastery, effort control, and repeatability. We’ll use ERG when it’s the right dosing tool—then we remove it so you can drive the output under pressure.

Offer

If you want fitness that transfers, train with standards that don’t require automation. Workouts + Coaching + Execution = Results.

Explore CIS Training Systems Elevate My Execution

© CIS Training Systems • Inside the Ride