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Improve endurance

Old 09-22-18, 04:57 PM
  #1  
Syntaxsid
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Improve endurance

How can i improve my endurance? What training so I need
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Old 09-22-18, 05:30 PM
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Ride longer distances more often.
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Old 09-22-18, 07:12 PM
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Any further posts, this one included, are superfluous. Post #2 contains the correct answer, in most concise form.

But in an effort to keep this ball rolling: OP, what distances are you currently riding, and how often? What kind of average weekly miles?
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Old 09-22-18, 07:16 PM
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ditto, get out & ride
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Old 09-22-18, 09:02 PM
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Long rides but stay below the aerobic threshold if you want to train long distance. If you can breath through you’re nose or hold a conversation then you are probably going the right pace. Maintain that speed till you are tired from the duration and not the intensity. Now do that on a regular basis and you will build endurance
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Old 09-23-18, 01:53 AM
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I disagree with post 5. The way to build endurance is to ride hills, hard. Also, gradually increase your total weekly mileage. That can't be all hills or you'll overdo it. So say 2 hill rides/week, the rest moderate rides. Something like that. For hill rides, a good goal is 60 miles and 3000' of climbing and one long hill ride/week ridden to exhaustion. Over 6 hours in one ride isn't really training anymore because intensity will be too low. 4 hour rides work very well.
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Old 09-23-18, 05:11 AM
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Originally Posted by Carbonfiberboy View Post
The way to build endurance is to ride hills, hard.
Not everyone lives in the mountains or areas which have big long hills...Yes you can also build endurance riding on flat to rolling terrain.
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Old 09-23-18, 05:21 AM
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Originally Posted by wolfchild View Post
Not everyone lives in the mountains or areas which have big long hills...Yes you can also build endurance riding on flat to rolling terrain.
True ... I trained for the Rocky Mountain 1200, Paris-Brest-Paris 1200, and Last Chance 1200 while living in the flat, flat, flatlands of Manitoba.

I also did most of my training for the Great Ocean Road in Manitoba ... just the last 3 weeks or so in hillier areas of Australia.

There's something to be said for wind.
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Old 09-23-18, 11:58 AM
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Originally Posted by wolfchild View Post
Not everyone lives in the mountains or areas which have big long hills...Yes you can also build endurance riding on flat to rolling terrain.
That's true but the principle is the same. On the flat, say 4 X 12' Z4 intervals once or twice a week. Something like that. I do lots of intervals on the flat, especially sprint intervals, speed work, Stomps, 6 X 1' X 6 Z5, that kind of thing. Training for endurance, out-of-the-envelope gives the largest and quickest gains, JRA the least. Of course one still has to do the miles, but I've not seen substantial gains going over 175 miles/week. Over 10 hours/week, the percentage gains drop off rapidly. It's completely reasonable to do 400k day rides while not doing over 60 mile rides in training, though they should contain ~45' of Z4 and ~10' of Z5 . IME. Another fun thing on the flat or slightly rolling terrain is to do 30' intervals at the highest cadence you can comfortably maintain, preferably 100 or better. 2 X 30' intervals in Z3, only 5' easy pedaling between, shifting as necessary to maintain cadence and effort, no standing, slack chain, or coasting.
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Old 09-23-18, 07:36 PM
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Originally Posted by carbonfiberboy View Post
that's true but the principle is the same. On the flat, say 4 x 12' z4 intervals once or twice a week. Something like that. I do lots of intervals on the flat, especially sprint intervals, speed work, stomps, 6 x 1' x 6 z5, that kind of thing. Training for endurance, out-of-the-envelope gives the largest and quickest gains, jra the least. Of course one still has to do the miles, but i've not seen substantial gains going over 175 miles/week. Over 10 hours/week, the percentage gains drop off rapidly. It's completely reasonable to do 400k day rides while not doing over 60 mile rides in training, though they should contain ~45' of z4 and ~10' of z5 . Ime. Another fun thing on the flat or slightly rolling terrain is to do 30' intervals at the highest cadence you can comfortably maintain, preferably 100 or better. 2 x 30' intervals in z3, only 5' easy pedaling between, shifting as necessary to maintain cadence and effort, no standing, slack chain, or coasting.
way-WAY too much like work!!!! but logical for maximizing time on the bike

Full moon ride for me this Tuesday starting at midnight to Tuesday whenever and looking to finish with 150 to 200 miles just loafing it. NOT an endurance speed ride or effort ride or distance ride, just a longer distance making use of being alive and being able to ride RIDE.
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Old 09-24-18, 09:01 AM
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Try one of these:


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