Not every cyclist needs to kick up their endurance so they can pedal a century ride or the 202-mile Seattle to Portland Bicycle Classic. But there’s no doubt that having more endurance, which allows for longer, faster and more comfortable rides, is something that many bicyclists desire.
Luckily, it doesn’t have to be difficult to step up your cycling stamina. What follows are four easy ways to build your bicycling endurance. But be warned – you might just start thinking about that Seattle to Portland ride after all.
There’s not much that will get you in shape for riding longer than, well, riding longer. Assuming you already ride at least a little bit – around the neighborhood or as a commute – slowly add mileage and frequency to your routes. When you are a beginner, you might need guidance in framing your training sessions. You can consider online cycling training coaches, it can be a static course or a personalized one like Spoked. One of The benefits of a static cycling training plan is that it can work for a beginner. However, static training plans can be inflexible for an experienced cycling athlete. An athlete might need advice on cutting out junk miles and getting the most out of their limited riding time. Personalized training apps can also be helpful to increase the speed and gradually blend in more terrain like steeper and longer hills to build strength and, ultimately, endurance. Some trainers recommend increasing your workouts by no more than 10 percent each week. Do check if your bicycle is sturdy and built for the terrains. If case you are having an accident due to instability of the bicycle, you can consult a bicycle accident lawyer to help with the claims.
Push it – together
For many riders, nothing pushes them to get better than riding with other cyclists. There’s a drive and motivation to keep up with the pack while also encouraging others and being supported yourself. Find a group of riders with similar aspirations for endurance, plot out some goals – and work your way toward them as a group. However, if you are a beginner, the desire to not lose out on the pack is high and it may result in unwanted injuries. Always be alert while cycling. You might even become the victim of reckless motorists. Some might even be intoxicated and you might have to pay the price, but yes, you can always get in touch with a personal injury lawyer to claim your compensation. As a cyclist, always stay on the right track, be aware of your fellow riders, and stay safe.
The next interval
Adding intervals into your training is a key way to boost stamina and endurance. Essentially cranking up your intensity for a set amount of time, then returning to a more leisurely pace, intervals, according to the Mayo Clinic, can help you burn more calories but also increase your aerobic capacity and, as a result, your endurance. For an introduction to intervals, divvy up a 30-minute bike ride – including a few minutes for warm-up and cool-down – into four-minute sections and alternate between four minutes of real hustle and four minutes of a more moderate pace. Ashleigh Kayser, owner of The Refinery, a fitness center in Portland, said intervals can also include hill climbs, progressive sprints and even indoor spin classes.
To the core
Having a strong core is key to bicycling endurance, as it helps maintain good posture and form. Without those, riders can get sloppy and end up wasting energy, according to Kayser. “When your body is strong and fully developed in a balanced way, you can avoid injury and fatigue,” she said. Easy exercises like crunches, planks and squats can do wonders for the core.