So you want to ride longer, crush climbs, and leave your cycling buddies in the dust? Building serious cycling endurance is the key, and guess what? It’s all about smart training.
To elevate your cycling endurance, embrace a structured training plan that weaves together endurance rides for foundational fitness, interval bursts for power and recovery, and tempo efforts for sustained speed. Along with that, consistent and progressive training is also vital to building your cycling endurance.
Forget endless, grueling rides. We’ll show you how to train smarter, not harder, and build cycling endurance to conquer any distance with a smile.
What is Cycling Endurance?
8 Ways To Build Your Cycling Endurance Effectively
Understanding The Role of FTP on Building Your Cycling Endurance
What is Cycling Endurance?
Cycling endurance is the capacity to sustain significant effort over a prolonged period. This enables cyclists to cover longer distances without experiencing fatigue, conquer steep inclines with ease, and power through challenging races or rides.
Cycling endurance has two main components: Cardiovascular and Muscular Endurance. Cardiovascular Endurance is how well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity, which is essential for sustained effort. It’s like having a bigger and stronger engine in your body.
On the other hand, Muscular Endurance is the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period. It’s like having a stronger and more efficient piston in the body.
8 Ways To Build Your Cycling Endurance Effectively
Cycling endurance is not something you acquire from birth. It is a skill that can be trained and improved over time. You can do several things to build your cycling endurance effectively, such as riding regularly and incorporating interval training, strength training, cross-training, etc.
Now that we’ve learned about cycling endurance, it’s time to uncover the eight best ways to build your cycling endurance. Let’s get started.
1. Ride Consistently
First and foremost, riding regularly is vital. Consistency is essential to gradually build up your endurance over time. When one rides regularly, it becomes ingrained in one’s routine, which helps maintain consistency. Your body adapts to the repetitive stress of riding, making your muscles more efficient and fatigue-resistant.
Here, we will discuss a few essential aspects.
Pace yourself
Find a comfortable pace you can sustain throughout your ride. Avoid starting too fast and burning out early.
Maintain a steady cadence
Aim for a consistent pedaling rhythm by choosing an efficient cadence (number of pedal revolutions per minute). It can help you maintain a constant speed and reduce fatigue.
Monitor your effort
Pay attention to your perceived exertion level and heart rate. Try to maintain a consistent effort throughout your ride, avoiding drastic changes in intensity.
Pay attention to how your body feels during the ride. Rate your effort on a scale of 1 to 10, with 1 being easy and 10 being maximum effort. Aim to maintain a consistent level of effort throughout your ride—aiming for a moderate effort level of around five on a scale of 1 to 10 can be a good approach for many riders. This way, you can challenge yourself without pushing to your maximum effort.
You can also use a monitor to track your heart rate during rides.
To use a heart rate monitor, you typically wear a chest strap or a wrist-based device that measures your heart rate in beats per minute (BPM). You can connect the heart rate monitor to a compatible cycling computer or smartphone app that displays your heart rate in real-time. You can gauge your hard work and adjust your intensity by monitoring your heart rate.
For example, you can aim to stay within a certain heart rate zone for endurance training or push yourself into higher zones for interval or high-intensity workouts. This can give you a more objective measure of your effort level.
Practice proper body position
Maintain a relaxed and balanced body position on the bike. Keep your core engaged, shoulders relaxed, and hands light on the handlebars. This will help you ride efficiently and reduce unnecessary strain on your body.
Set goals and track progress
Establish specific goals for your rides, whether distance, speed, or duration. Start by identifying what you want to achieve. It could be a distance goal, like riding a certain number of kilometers or miles.
Alternatively, you could set a speed goal to increase your average speed over a specific route. Duration goals, where you aim to ride for a certain amount of time, are also common.
Once you have your goals, you can track your progress using a cycling computer or a smartphone app that records your rides. Regularly reviewing your data and comparing it to your goals, you can see how consistent you are and identify areas for improvement.
Moreover, consistent riding strengthens your cardiovascular system, expanding your lungs’ capacity and improving your body’s ability to utilize oxygen. This translates to longer rides and faster climbs without breathlessness. It also improves flexibility and range of motion, reducing your risk of overuse injuries.
2. Focus on Low-Intensity Rides
When building cycling endurance, there’s a misconception that it’s all about pushing your limits with endless high-intensity rides. While those certainly have their place, the foundation of a strong engine lies in low-intensity training.
Low-intensity training is all about building a solid aerobic base, strengthening your slow-twitch muscle fibers, and improving your body’s ability to utilize oxygen efficiently. Furthermore, low-intensity rides also help flush lactic acid and repair muscle tissue, making muscle recovery faster and smoother after a challenging cycling session.
Low-intensity shouldn’t feel like torture. Adjust your pace and duration based on how you feel. Remember, consistent training is better than pushing yourself too hard and risking injury.
Prioritize frequency over intensity. Aim for 1-2 low-intensity (zone-2) rides per week, keeping them at a conversational pace (you should be able to hold a comfortable conversation). Think steady cruising, not heart-pounding sprints. And, while longer rides are ideal, shorter sessions work too—aim for at least 30-60-minute sessions.
Zone 2, or base training, is a specific intensity level for cardiovascular exercise. It’s characterized by working out moderately, typically within a heart rate range of 90-105 bpm. Moreover, this translates roughly to a 5-6 out of 10 on a perceived exertion scale, where one is easy and 10 is maximal effort.
You must use heart rate monitors or perceived exertion to stay in “Zone 2,” where your body is efficiently burning fat and building endurance. This zone is typically around 60-70% of your maximum heart rate or a perceived exertion level of 5-6 out of 10. It’s a comfortable pace where you can sustain longer rides without feeling overly fatigued. When you exercise in Zone 2, your body primarily uses fat as fuel. This can benefit those looking to improve their endurance
On the other hand, a Heart Rate Monitor (HRM) bypasses these subjective nuances and delivers a direct, objective measurement of your cardiovascular activity. Here’s how you can use it:
Strap Placement:
Wear the HRM (heart rate meter) strap snugly around your chest, just below your pectoral muscles. Make sure it’s comfortable but secure enough to get an accurate reading.
Pairing:
Connect the HRM strap to your compatible device, such as a cycling computer, smartwatch, or smartphone. Follow the manufacturer’s instructions to pair the HRM with your device via Bluetooth or ANT+.
Start Monitoring:
Once paired, start your activity or cycling app on your device. The HRM will begin tracking your heart rate automatically. Watch your device’s screen or app to see your real-time heart rate. You’ll be able to see your heart rate in beats per minute (BPM) or as a percentage of your maximum heart rate.
Analyze Afterward:
After your ride, you can review your heart rate data to see how your effort varied. This can provide valuable insights into your performance and help you track your progress.
3. Incorporate some High-Intensity Intervals
Interval training is another effective method for alternating between high-intensity effort and recovery periods. It helps improve your cardiovascular fitness and stamina. Adding high-intensity interval training (HIIT) to your cycling routine is like giving your engine an adrenaline injection – significantly enhancing your endurance and overall performance.
HIIT refers to alternating periods of intense effort with recovery intervals—think sprinting hard for a minute, then cruising easy for two minutes. This cycle pushes your heart rate and muscles to their limits, forcing them to adapt and become more robust and efficient. And, always remember, the “high” in HIIT is relative to your body. The “high” for you may not be high for someone else.
On the other hand, long intervals (4-10 minutes, 108-125% FTP) are also a solid benchmark for endurance training for cyclists. % FTP refers to a percentage of your functional threshold power value—it measures the highest average power output you can sustain for an hour of intense cycling. 108% FTP signifies an intensity level exceeding your maximum sustainable power for one hour by 8%.
You must incorporate interval training into your workouts to mix things up and challenge yourself physically. For example, Pedal as hard as you can for 10 seconds at a gear that allows you to push 90 to 110 RPM with effort, then spin for 20 seconds at a relaxed pace. Repeat for another 10 to 15 minutes. 5 minutes of gentle pedaling can help you recover. Perform another set.
Note that you don’t need uphill climbs to perform high-intensity training; you can also do this training on flat terrains, focusing on speed or cadence. For example, incorporate shorter bursts of power into your regular rides, like standing up and sprinting for a few seconds every few minutes.
When engaging in High-Intensity Interval Training (HIIT), it’s crucial to prioritize proper preparation and recovery. Begin each session with a leisurely 10-15 minute warm-up to get your blood flowing and muscles ready for the following intense intervals.
Then, gradually increase the intensity during the high-intensity periods, but keep yourself from overexerting. After completing the workout, allow yourself time to wind down with a gradual cool-down by reducing the intensity or giving time for relaxation to help prevent injuries and promote physical recovery.
Furthermore, incorporating High-Intensity Interval Training (HIIT) into your fitness routine can significantly benefit cardiovascular health. Specifically, HIIT can help increase your VO2 max or maximum oxygen consumption and elevate your lactate threshold, allowing you to perform at higher intensities for more extended periods.
However, it’s important to remember that HIIT is just one tool among many. It should be used strategically with other forms of training, such as steady-state cardio and strength training, for a well-rounded fitness program. To use it strategically, you can incorporate it into your overall fitness program in a few ways:
Plan Your Schedule:
Determine how many days per week you want to dedicate to HIIT workouts. Consider your overall fitness goals, other workouts you enjoy, and your recovery needs. Aim for a balance between HIIT and different types of exercise like strength training (weight lifting, bodyweight exercises), endurance training (running, swimming), flexibility training (yoga, pilates), and low-impact cardio (walking, hiking).
You must determine what you want to achieve with your fitness program. Whether improving cardiovascular endurance, increasing strength, or burning calories, having specific goals will help you structure your HIIT workouts accordingly with other workouts.
Alternate Workout Days:
On your HIIT days, avoid doing intense workouts targeting the same muscle groups. For example, if you have a leg-focused HIIT session, choose upper-body or core-focused exercises for your other workouts to allow for proper recovery.
Remember to choose the right work-to-rest ratios when you do HIIT workouts. The work-to-rest ratio can vary depending on your fitness level and goals. For example, a common ratio is 1:1, where you work at a high intensity for 30 seconds and rest for 30 seconds. Experiment with different ratios to find what works best for you.
Mix Up Intensity Levels:
Vary the intensity of your workouts throughout the week. HIIT is high-intensity, so you can opt for lower-intensity activities like steady-state cardio, yoga, or strength training with lighter weights on the days you’re not doing HIIT.
You could also choose exercises that target different muscle groups and elevate your heart rate, like sprinting, jumping jacks, burpees, or kettlebell swings. Mix it up to keep things interesting and challenge your body in different ways.
And when it comes to gradually increasing the intensity levels of your HIIT workouts, start with shorter intervals and lower intensity if you’re new to HIIT. As you become more comfortable, gradually increase the intensity and duration of your intervals. This progressive approach helps prevent injury and allows your body to adapt to the demands of HIIT.
Recovery Days:
Allow for rest and recovery days between HIIT sessions. This gives your body time to repair and adapt to the intense workouts. Use these days for low-impact activities, stretching, or active recovery exercises such as walking or light jogging, yoga or stretching, or cycling at a moderate pace.
Additionally, using a foam roller or massage tools can also help release muscle knots, improve circulation, and alleviate muscle soreness.
Remember that before starting your HIIT workout, warm up your muscles with dynamic stretches or light cardio activity. This helps prepare your body for the intense intervals. After the workout, cool down with some static stretches to aid in recovery and prevent muscle soreness.
Listen to Your Body:
Pay attention to how your body feels and adjust your schedule accordingly. If you’re feeling tired or experiencing excessive muscle soreness, consider adding more rest days or reducing the frequency of your HIIT workouts.
HIIT is intense, so listening to your body and adjusting the intensity or duration as needed is essential. Push yourself, but also know your limits to avoid overexertion or burnout.
4. Polarized Training
Polarized training is an approach that emphasizes a balance between high-intensity and low-intensity training. It involves spending most of your training time at low to moderate intensities (around 80% of your training volume) and a smaller portion at high-intensity efforts.
Polarized training aims to maximize the benefits of low-intensity endurance training and high-intensity interval training (HIIT). Spending most of your training time at lower intensities can build a solid aerobic base, improve endurance, and enhance your body’s ability to utilize oxygen efficiently.
Here’s how polarized training works:
- Most of your cycling (80%) typically takes place at a relatively modest level of intensity, commonly referred to as “Zone 2.” Think comfortable conversations, easy spins, and enjoying the scenery. This builds your aerobic base, the engine that powers your long rides.
- The remaining 20% of your training is dedicated to high-intensity efforts. These can be short bursts of maximum power, like hill repeats, or longer intervals at tempo or threshold pace, which challenges your body and pushes your limits, making you faster and stronger.
The stark contrast between the intensities is the key to Polarized Training’s effectiveness. Spending most of your time in Zone 2 allows your body to adapt and recover. The high-intensity sessions, on the other hand, trigger physiological changes (such as Increased mitochondrial density, enhanced capillary network, and stronger heart) that improve your overall cycling performance.
To incorporate polarized training into your cycling routine, follow these steps:
- Determine Training Zones:
First, establish your training zones based on your fitness level. This can be done through a fitness test or by using metrics like heart rate or power. Divide your zones into low, moderate, and high intensities.
- Focus on Low-Intensity Endurance:
Most of your training time should be spent in the low-intensity zone. This means riding comfortably where you can maintain a conversation without feeling overly fatigued. Long, steady rides at this intensity will help build your aerobic base and endurance.
- Integrate High-Intensity Intervals:
Incorporate high-intensity intervals into your training sessions, but keep them shorter than your low-intensity rides. These intervals should be performed at a high effort level, such as sprints or hill repeats, followed by adequate recovery periods. This will help improve your anaerobic capacity and power output.
- Balancing Recovery:
Recovery is crucial in polarized training. Make sure to allow enough time for your body to rest and adapt to the training stimulus. This means incorporating rest days and easy rides into your schedule to promote recovery and prevent overtraining.
- Progress Gradually:
As with any training approach, progressing gradually is important. Start with shorter high-intensity intervals and gradually increase their duration and intensity. Similarly, gradually increase the volume and duration of your low-intensity rides.
While incredibly effective, Polarized Training requires commitment and discipline. It’s best suited for dedicated cyclists with at least a few months of base training.
If you’re a beginner, start with a more traditional approach like base-focused and moderate-intensity training, which is a method that emphasizes building a strong foundation of endurance and overall fitness.
Moreover, it is training at a sustainable intensity for longer durations, gradually increasing the duration and intensity over time, improving your cardiovascular system, muscular endurance, and efficiency on the bike. Then, gradually incorporate polarized elements as you progress.
5. Cross-train
While pedaling is fantastic for your legs and cardiovascular system, diversifying your workout routine with other activities can unlock a new level of fitness and resilience. Cross-training refers to engaging in different types of physical activities or exercises to complement your main sport or activity, in this case, cycling.
Here’s how cross-training can help build your cycling endurance:
Incorporating cross-training activities like swimming, running, and yoga provides weight-bearing stimulus, helping to build and maintain strong bones, reducing the risk of injuries, and enhancing cardiovascular health and endurance. By engaging in different types of exercises, you can target various muscle groups, improve overall fitness, and prevent overuse injuries.
Remember that strength training improves pedaling efficiency and power output by focusing on key muscle groups like the glutes, quads, hamstrings, and core. Cycling alone might not be enough for optimal bone health, so incorporating strength training exercises into your cross-training routine helps build muscular strength and power, translating to improved cycling performance, especially during climbs and sprints.
However, you must remember that overtraining specific muscle groups can lead to repetitive strain injuries. This is why cross-training engages different muscles, reducing stress on your cycling-specific muscles (such as quads, glutes, hamstring, and calves) and preventing imbalances that can cause pain.
However, don’t forget that cross-training isn’t meant to replace cycling altogether but rather supplement it. Adding variety to your exercise routine can help create a more comprehensive fitness foundation and boost your cycling performance.
6. Fuel your body
Cycling endurance thrives on the right fuel, just like a high-performance engine needs premium gasoline. Here’s how to nourish your body for optimal performance and avoid the dreaded “bonk”:
| Pre-Ride | During The Ride | Post-Ride |
| Top up your glycogen stores with carbohydrate-rich food items like bananas and raisins, as well as sports drinks or energy gels. For long-lasting rides(~60 minutes), opt for a readily digestible snack 30 minutes before the ride. This may include a sports drink, gel, or bar with a 2:1 ratio of carbohydrates to glucose (e.g., maltodextrin to fructose). | Replenish carbohydrates, aiming for 30-60 grams per hour. Choose easily digestible sources like gels, chews, or sports drinks. Consider an electrolyte drink when you get enough calories from other sources like gels, chews, or bars. | Recovery window: refuel with a mix of carbohydrates and protein (3:1 to 4:1 ratio) to replenish glycogen stores and repair muscle tissue. Aim for 1 gram of carbohydrates per kilogram of body weight and 20-30 grams of protein within 30 minutes to an hour after your session. You must also drink a recovery drink, smoothie, or whole-wheat toast with peanut butter. |
| Drink plenty of water in the lead-up to your ride, aiming for 12 to 16 oz. of water 4-6 hours before you cycle and another 12 oz. 2 hours before. | Aim for 16.9-33.8 oz (500-1000 ml) of water per hour to replace lost fluids and prevent dehydration. | Continue drinking water to rehydrate and replenish lost fluids. |
As mentioned in the table above, experiment with different fueling strategies, such as consuming carbohydrates before, during, and after your workouts to provide energy and aid recovery during training to find what works best for you. Listen to your body! If you feel hungry, you must fuel up immediately.
Don’t rely solely on sugary snacks – incorporate healthy fats and protein to keep you feeling satiated. You must track your food intake and adjust your fueling plan based on your training intensity and duration.
For example, if you have a longer and more intense ride coming up, you may need to increase your carbohydrate intake beforehand to ensure you have enough energy. During the ride, consider consuming carbohydrates in the form of energy gels or sports drinks to maintain your energy levels. Afterward, it’s important to replenish your glycogen stores by consuming a mix of carbohydrates and protein within the first 30-60 minutes.
Remember, proper fueling is a crucial part of building cycling endurance. Choosing the right foods and drinks will give your body the energy to push harder, ride longer, and conquer every challenge on the road!
7. Get Enough Sleep
We often focus on intense training sessions and meticulous nutrition plans when building cycling endurance. But there’s one integral element that often gets overlooked: sleep. You must prioritize restful nights to allow your body to repair and rebuild itself. This enhances its endurance capabilities and helps you tackle challenging routes easily.
So, why is getting enough sleep so important for cyclists? Here’s how sleep fuels your cycling endurance:
- Muscle Repair and Recovery:
While sleeping, your body produces hormones (Growth hormones GH, Testosterone, Insulin, and Anti-Inflammatory hormones) that fix muscular tissue and refill glycogen reserves, crucial for enduring exertion.
Insufficient sleep (less than 7 hours) can leave your muscles weary and susceptible to damage, compromising athletic prowess and upping the odds of harm.
- Enhanced Cognitive Function:
Sleep deprivation can significantly impair an individual’s ability to concentrate, make sound decisions, and react quickly. These skills are crucial for navigating terrain, maintaining a consistent pace, and avoiding accidents on a challenging ride.
- Boosting Immunity:
Sleep is crucial for maintaining a healthy immune system. Lack of proper rest can weaken your body’s defenses against viruses and diseases, increasing your likelihood of falling behind on training schedules or underperforming during physical activities.
- Stress Management:
Cycling can be a physically and mentally demanding sport. Sleep helps regulate stress hormones, such as cortisol, allowing you to manage pre-ride nerves better and recover from intense training sessions. A peaceful mental state can result in improved performance and an enhanced overall experience on the bike.
Adults typically need 7-9 hours of sleep each night to function at their best, with some athletes requiring even more time (9-10 hours) during intensive training periods. Listen to your body and prioritize quality sleep by creating a consistent sleep schedule, practicing good sleep hygiene, and avoiding caffeine and alcohol before bed.
Understanding The Role of FTP on Building Your Cycling Endurance
FTP (Functional Threshold Power) is the highest power you can maintain steadily for one hour. It’s a powerful indicator of your aerobic capacity, the engine that fuels long rides and sustained efforts. Knowing your FTP allows you to train in targeted zones, pushing yourself effectively without overworking your body.
Here is a handy guideline to understand the role of FTP during your rides:
1. Longer rides:
A higher FTP means your body can hold higher power for longer—making you a faster cyclist.
2. Faster climbs:
Increased FTP means increased power. This makes conquering hills easier and quicker, reducing fatigue and improving overall climbing performance.
3. Improved efficiency:
Building FTP strengthens your muscles, heart, and lungs, making them more efficient at processing oxygen and delivering it to your muscles. It means you can ride further and faster with the same effort.
4. Stronger mental game:
Hitting a higher FTP milestone boosts confidence, knowing your body can handle tougher challenges.
Here’s how to fit FTP into your endurance-building plan:
- Use it as a benchmark: Test your FTP with the help of a power meter every 4-6 weeks to track your progress and adjust your training accordingly.
- Focus on workouts at and above FTP: Intervals, tempo rides, and hill repeats challenge your body to adapt and push your power limits.
- Gradually increase intensity: To challenge yourself and see progress, it’s important to gradually increase the duration and intensity of your FTP intervals over time. Start with a comfortable duration and intensity that you can sustain, then incrementally push yourself by adding a few more minutes or increasing the effort level. This progressive overload helps your body adapt and improve.
- Incorporate other types of interval training: Once you have gradually increased the duration and intensity of your FTP intervals, the next step is to continue challenging yourself by incorporating other types of interval training into your cycling routine.
Such as shorter, more intense intervals to work on your anaerobic capacity or longer sustained efforts to improve your aerobic endurance.
- Don’t neglect low-intensity rides: Building a solid aerobic base through longer, more leisurely rides sets the foundation for FTP improvements. While low-intensity rides strengthen your muscles and connective tissues over time.
These rides increase muscle capillary density, delivering more oxygen and nutrients to your muscles and making them more resilient and powerful for those high-intensity bursts.
- Be patient: Don’t forget that building FTP takes a long time and consistent effort. Don’t be discouraged if it doesn’t happen overnight.
Conclusion
Building cycling endurance is a journey, not a destination. It’s about consistent progress, mindful training, and fueling your body for the rides. Hopefully, this guide has equipped you with the knowledge and strategies to unlock your inner cycling beast.
Remember, the secret to success lies not in fancy gadgets or secret formulas but in the power of consistent, smart training. Ride regularly, embrace low-intensity sessions as the foundation of your engine, and strategically incorporate high-intensity intervals for that extra boost.
So, get out there, feel the wind in your hair, and conquer every hill with newfound confidence. With dedication, the right approach, and the knowledge you’ve gained, you’ll soon be cruising past your goals.
FAQs on Building Your Cycling Endurance
1. How long will it take to see improvements in my cycling endurance?
The timeframe for seeing improvements in cycling endurance varies from person to person. With a consistent and well-structured training plan, many cyclists experience noticeable improvements within a few weeks to a few months.
2. What happens if you bike every day for 30 minutes?
Biking every day for 30 minutes is not only good for building your cycling endurance, but it also helps burn calories, build strength, and boost mood.
3. What are some common mistakes to avoid when trying to improve endurance in cycling?
One common mistake to avoid is going too hard, too soon, which can lead to burnout or overtraining. It’s important to gradually increase the duration and intensity of your cycling rides while also paying attention to proper nutrition and the body’s recovery.
4. How can a power meter help me improve my endurance in cycling?
A power meter can provide valuable data on your performance, allowing you to gauge your effort during training and races. This information is valuable in optimizing your training zones and efforts to improve endurance.