How to Build Cycling Stamina
There are many paths to increasing stamina for cycling. Six are listed here for which you don't need tools, money, going to a gym or even a bike. These options work either in a gym or outdoors.
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Instructions
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Consult a doctor or health professional. Get a checkup and explain your goals. Follow a doctor's advice for your own safety.
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Begin building stamina for cycling by building core muscles--particularly the leg, calves and quadriceps. A bike rider must have developed triceps, abdominal muscles, shoulder muscles, biceps, even neck and back muscles. There are many books, DVDs and reputable sites online (see Resources below) to create a weightlifting program. Most recommend the use of a qualified personal trainer.
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Test your program. Can you lift more than you did last week? Can you perform more repetitions? If you objectively see an improvement, the program is working. You should be doing weight exercises such as squats, leg presses and leg curls.
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Jog. This is best integrated into a weightlifting routine but can also be the method by itself of building stamina. Stretch out and have a way of charting your progress. Jogging builds your cardio ability and leg muscles. Jogging should be done three to five times a week from 40 to 90 minutes.
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Use aerobic/cardio activities such as aerobic videos and classes, treadmills and rowing machines. Exercises are considered aerobic if they elevate your heart rate to a target zone for at least 20 minutes. This rate is determined by your age, weight and physical condition. These exercises increase your ability to continuously exercise, help you lose weight, and build your core muscles. This increases cycling power and stamina.
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Watch your diet and lifestyle. If you eat junk food, it will be hard for you to build proper muscle, lose weight and improve athletic performance. Limit alcohol drinking and smoking. Drugs and unhealthy lifestyle choices greatly affect mental and physical abilities in all facets of life, and physical stamina is one of them.
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Tips & Warnings
For optimal results, combine all steps, varying intensity and type of workout throughout the week. Sleep at least 8 hours per night and constantly check progress. If something isn't working, get professional advice.
