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How to gain cycling endurance?

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MisTeR BiG
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« on: February 05, 2012, 06:27:51 AM »
Hey guys,

I want to know if there is an program of training for cycling endurance ...

Have tried one before?Was it effective?

Thanks!
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    « Reply #1 on: February 05, 2012, 06:41:57 AM »
    Just cycle and try to push yourself each time. You wanna find your limits and exceed them. Don't forget about proper rest, tho.
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    Scooby
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    « Reply #2 on: February 05, 2012, 07:32:48 AM »
    Its TITS (Time In The Saddle). 

    I have done the 600 mile LifeCycle charity ride 4 times now and about 50% of the people who do this have not ridden a bike since high school.  They just start training about 6 months before doing 2-3 rides a week, each time pushing their limits a bit.  A person of average physical condition can build up endurance so that they can bike 100 miles a day for a week - but it can take 3-6 months, longer if they are significantly overweight. 

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    « Reply #3 on: February 05, 2012, 07:50:07 AM »
    This is what works for me.

    I use a fixed gear road bike for very fast 3 mile rides twice a week aiming to beat my previous time every ride. Sometimes I will deliberately take on a hill or two riding fixed ( when done fast this is comparable to a good heavy squatting session for your thighs).

    Twice a week I ride my geared road bike keeping my pedal cadence at about 80 per minute by changing gear. These rides are longer for about 20 miles or so.

    I always use foot retention when cycling for efficiency ( shoes and cleats on my geared bike and toe clips and straps on my fixed gear ) so that I use all of my leg muscles and am also a lot faster.

    In the good weather I ride to and from work which is a 60 miles round trip. Every time I do this it gets easier proving that my endurance is increasing.

    Like Scooby I feel time in the saddle or ' miles in the legs ' is the most important thing when it comes to endurance.

    Hope this helps.
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    « Reply #4 on: February 05, 2012, 08:48:29 AM »
    Scooby is right, time in the saddle is the best for cycling gains. I feel blessed because, the route I use to ride (I haven't been able to cycle in a while unfortunately) was rolling hills, which is great for training. You can ride forever on a flat. There are plenty of century training programs - picking one of those should help you greatly with endurance.
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    raul4pk
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    « Reply #5 on: February 05, 2012, 12:11:26 PM »
    By cycling a bit longer each time so that the body gets used to the specific effort you are exposing it.
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