20 ways to encrease your endurance for road cycling
- Gradually increase mileage
- Interval training
- High-intensity efforts
- Hills and mountains riding
- Incorporate strength training
- Improve nutrition and hydration
- Get adequate rest and recovery
- Cross-training activities
- Progressive Overload
- Use proper form and pacing
- Incorporate recovery rides
- Use a heart rate monitor
- Mental preparation
- Set achievable goals
- Participate in group rides
- Vary your routes
- Invest in proper equipment
- Train with purpose
- Track progress and adjust training accordingly
- Seek the guidance of a coach or experienced cyclist.
Legs are the powerhouse if cycling here are some ways to build endurance
- Squats: barbell, goblet, or bodyweight squats
- Deadlifts: conventional or Romanian deadlifts
- Lunges: forward, reverse, or lateral lunges
- Leg Press: machine-based exercise
- Step-ups: using a bench or box
- Single-leg exercises: calf raises, single-leg squats, and pistol squats
- Planks and bridges: for core stability
- Box Jumps: plyometric exercise
- Hill Sprints: sprint up a steep hill
- Biking with resistance: use a stationary bike or rollers with added resistance.
- Strengthening supporting muscles: glutes, hips, and lower back muscles through exercises such as bridges and hip thrusts.
- Incorporate plyometric exercises: such as jump squats and box jumps, to build explosive power.
- Focus on proper form: to engage the right muscles during exercises and avoid injury.
- Gradually increase weight or resistance: to avoid injury and progressively challenge the muscles.
- Consistency and progressive overload: regularly incorporating strength training into your routine, increasing weight or resistance as you get stronger.