How to Build Cycling Endurance
If you enjoy cycling but find that you do not have the endurance to do it as often as you would like, you may want to learn how to build your endurance. In order to increase your endurance level, you will need to focus on a few different cycling routines.
What You Will Need
- Bicycle
- Cycling shoes
- Helmet
- Water or sports drink
- Water bottle
- Gym access
- Participate in a cycling class at your local gym. Since spinning classes are taught by certified instructors, they will help to keep you motivated during the short, intense cycling sessions. During the spinning class, you should experience a variety of different cycling routines. These routines will include interval training, hill climbing, and sprints.
- Perform interval training 1-2 times per week. Interval training sessions should include short speed bursts followed up by a long recovery period. The speed bursts should last between 20 and 30 seconds while the recovery session should last between one to two minutes. If you feel up to greater difficulty, increase the length of the intervals.
- Train on a hill a minimum of once per week. Training on a hill can help to make your heart stronger and increase the strength in your leg muscles.
- Train with more experienced cyclists. Riding with others who are stronger at cycling can help to push you harder than you would be pushed when riding alone.
Additional Information
- Whenever you are training, make sure to stay properly hydrated. Always carry water or an electrolyte drink with you.