I'm sure many of you are thinking "Twenty miles?!?! That's nothing!". Well I just got into cycling as both a mode of transportation and to increase personal fitness (trying to drop about 20-25 lbs). I signed up for a 20 mile ride which is in mid-September. Lately its been above 90 here nearly everyday and "unhealthy" to exercise outside, so I've been forced to go to the gym. Yesterday I did 10 miles on the stationary bike and some upper body weight workout and felt pretty good afterwards. Besides getting in as much real riding as I can, what other exercises can you recommend to increase my endurance?

Here's an elevation graph of the trail I usually loop at the local state park. It is somewhat misleading though, that huge downhill section in the beginning gives me no momentum because I am forced to make a complete stop at the end of it and do a nearly 180 degree turn.

http://img237.imageshack.us/img237/8749/elevpy5.jpg

Other than core exercises (plank and back bridge are two good, safe ones), keep riding the bike. I don't consider "above 90" to be unhealthy, just uncomfortable. Try to ride at least three days a week. Make one short and fast, another short and hilly, and the third long with no concern for speed. If you have to go to the gym, use whatever is closest to your bike - bike > spin bike > stationary bike > stationary recumbant > (treadmill??). - TF

If 20 miles is difficult, the best thing you can do is to simply ride. If the days are too hot, consider riding early morning.

Why is it "unhealthy" to ride at 90 degrees? That's a nice temp. Wear light colored clothes, bring a couple bottles of water, and eat something salty before you go out.

all you need to do is put more time in the saddle.

I should have specified by saying it wasn't necessarily the heat & humidity that made it unhealthy, it was the ozone and fine particulate levels.

I hate living near a city. I'm thinking of moving to New Hampshire when I graduate in May.

http://www.airinfonow.org/html/ed_ozone.html

Here in Kansas City, we get into the 90's but rarely get above Moderate(level 2) air quality. Unless you have asthma, which I do, it is safe for 1 hour rides up to level 4.

Oh 20 miles? Shucks! Just use a low gear on the really steep hills. 100 feet per mile isn't that bad of a grade. :D

As long as you have enough gears to keep you spinning at a comfortable cadence above 75, you'll do fine!
And like they said - just keep practicing =)

the past few weeks where i am it has been well over 90 every time i go ride .. and did several 15 to 20 mile rides in it ...

i am trying to build endurance as well, but what i have learned .. is there is really no replacement for just getting out and riding as much as you can.

You have plenty time to be able to reach your goal of doing 20 miles. Honestly you could do a lot more then 20 miles by then without issues if you train correctly. Also are you doing this as a race or more a ride to complete?

If you are just going for a ride their is no need to be crazy fast, the object is to finish the event without wiping out or getting hurt. It is great to do it in a very fast time but at the same time you should enjoy yourself.

Along with that I would say the condition you ride in are up to you. Dont going out riding because you have to (you should push yourself to ride) but dont make it so you lose interest and feel bad when doing it. I ride M-Saturday but if their is a day I dont feel like getting out for a ride I dont make myself.

You have plenty time to be able to reach your goal of doing 20 miles. Honestly you could do a lot more then 20 miles by then without issues if you train correctly. Also are you doing this as a race or more a ride to complete?

If you are just going for a ride their is no need to be crazy fast, the object is to finish the event without wiping out or getting hurt. It is great to do it in a very fast time but at the same time you should enjoy yourself.

Along with that I would say the condition you ride in are up to you. Dont going out riding because you have to (you should push yourself to ride) but dont make it so you lose interest and feel bad when doing it. I ride M-Saturday but if their is a day I dont feel like getting out for a ride I dont make myself.

Nope, not a race. Actually the first 10 miles are through downtown Philadelphia at "a relaxed pace" so that won't be a problem at all. And I'm not doing it because I have to, I signed up for this because if I don't set goals for myself I just end up not doing anything. I've done ten miles each of the last three days, and I've shaved 4.5 minutes off my time doing so. I'm riding as much as I have time to and loving it.

If you've done 10 miles each day for the last 3 days, you could go and ride 20 miles now. Why not give it a try this weekend?

I'm actually planning on doing 15 early Saturday morning, and depending on how that feels go for the 20.

I know your new, but 20 miles is a training ride. Or maybe just one of those casual trips for errands. Give it time, it will get easier. When you get your bike legs, 20 miles seems hardly worth dressing up for , much less getting all sweaty.

I know your new, but 20 miles is a training ride. Or maybe just one of those casual trips for errands. Give it time, it will get easier. When you get your bike legs, 20 miles seems hardly worth dressing up for , much less getting all sweaty.

It also doesn't help that I'm 6'1" and approaching 220 lbs.

It also doesn't help that I'm 6'1" and approaching 220 lbs.

you can do it, heh ... i am 234 ... and am now at the point where i can ride 20+ miles non stop i just have to pace myself ... (if it has hills, if it is flat then i can go further) ...

what makes the difference on the ride, is if it is on the road where you are constantly pedaling to keep your pace, or if you have hills to coast on and rest your legs some.