You’ll improve your cycling stamina by concentrating on certain bike workouts, as opposed to swapping riding time for strength training, advise the experts at Peak Performance. While plyometrics and strength training boost running speed via better muscle strength, power and endurance when some track training sessions are swapped for these types of workouts, such benefits do not translate to cycling. Perform strength training including squats, lunges and step-ups during your off season. Focus on cycling workouts during your “on” season to boost stamina.
Step 1
Build your lactate threshold with an interval training workout, recommends Wayne L. Wescott in the book “Building Strength and Stamina.” Do a 30-minute workout. Warm up for four minutes. Perform four minutes of high-effort riding, followed by three minute of lower effort cycling. Repeat three times. Cool down for at least four minutes. To build stamina for a longer ride, build four to six 30-second jumps in speed in which you are cycling at 90 percent of your maximum effort into a long ride. After 15 to 30 minutes cycling, place a jump into your ride every 10 to 20 minutes, advises Matt Fitzgerald in Bicycling magazine. Finish with 10 to 20 minutes easy riding. Perform this once a week.
Step 2
Perform a long ride of one to three hours at 75 percent of your maximum effort once a week to build endurance. If you are preparing for an event, shorten your ride six weeks prior and ride at 75 to 90 percent of your maximum effort, recommends Fitzgerald. The latter is called a tempo ride. The long ride will train your cardiovascular system, your digestive system and, when you are able to do them comfortably, build your confidence, notes ultra cycling competitor Pete Penseyres, two-time Race Across America champion.
Step 3
Add 20 to 45 minutes of easy indoor cycling one to two days a week, advises John Mora in “Triathlon 101.” Perform these “recovery rides” at 50 to 60 percent of your maximum effort, Fitzgerald advises.
Things You'll Need
- Riding route
Member Comments