How to Build Cycling Endurance

Learn how to increase your fitness level and build endurance while training for cycling events. A combination of long and steady rides along with some short and fast rides will increase both your cycling power and endurance level. Spinning classes, hill work and interval training are all proven methods for increasing ones cycling endurance.

Difficulty: Moderate

Instructions

Things You'll Need:

• Bicycle
• Cycling helmet
• Cycling shoes
• Appropriate biking clothing
• Water bottle
• Water or
• Electrolyte drink

Spinning Class

1. Participate in a weekly spinning class at the gym.

2. These short, but intense, indoor cycling sessions are a terrific way to increase ones biking endurance.

3. Spinning classes are run by certified instructors. The instructors will keep you motivated while shouting out prompts on how intense you should be spinning.

4. A good spinning class will take the cyclist through a variety of training intensities while riding seated or standing. Spinning instructors include a balanced combination of interval training, sprints and hill climbing in each workout.

Hill Work

5. At least once a week, get some hill training in during one of your normal bike rides.

6. Hill training helps to strengthen leg muscles and makes your heart stronger.

7. If there aren't any hills in your area, riding in a headwind can be substituted. Although not as efficient as climbing hills, riding into a brisk headwind will make you stronger which will help increase biking endurance.

Interval Training

8. Interval training should be performed one or two times per week if possible.

9. Interval sessions consist of short bursts of speed followed by a longer recovery period.

10. A good formula to follow is to perform 1 to 2 sets of 2 to 4 intervals. Each set should be 20 to 30 seconds long at the maximum cycling speed you can maintain. Take 1 to 2 minutes to recover between each interval. Recover up to 10 minutes between each set of intervals.

11. If you are feeling stronger, you can either increase the length of each interval, or increase the number of intervals that are performed.

Tips & Warnings

• Train with stronger cyclists whenever possible. Riding every so often with faster bikers makes you push harder and stronger than you would when riding alone. You will be riding at a higher than average speed, so choose a shorter distance than you would normally ride.
• Make sure to stay properly hydrated no matter what type of biking you are doing. Dehydration can lead to muscle cramps and fatigue. Always carry a water bottle or two on your bike. The water bottle can filled with water for shorter rides. When doing longer rides, at least one bottle should contain an electrolyte drink.

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