Endurance is a critical component of cycling, especially if you’re taking on longer distances and trying to push yourself harder. If endurance is one of your goals, there are several things you can do to improve your endurance levels. In this article, we have some tips for increasing your endurance for cycling.
Slowly increase your ride length
A great way to gradually increase your endurance is to slowly increase the time you spend on your bike for one ride. This needs to be done gradually to avoid getting tired quickly and ending up slowing down or needing to stop. Adding five minutes to your ride time each time you go out is a good level that can help you improve your endurance. If you frequently ride your bike, you’ll find that this soon adds up, and before you know it, you will have added an hour or more to your regular ride time. It can be tricky to do this effectively, as you’ll need to carefully plan out your routes to ensure they’re a bit longer each time; this may result in you needing to find new routes to keep extending the time you spend on the bike.
Keep track of your activity
It's important to keep track of your activity if you want to improve your endurance. Things you should track include heart rate, duration of your ride, speed and the elevation of your route. By doing this, you can see how much your endurance has improved over time. You might find that you're riding more quickly or taking on steeper routes; all of this affects your endurance; it's not as simple as looking at how far you have ridden or how long you’ve been on the bike. Taking in these other factors gives you a clearer picture of your improvement over time.
Routine and consistency
Regular cycling is the best way to improve your endurance, and a great way to be consistent is to get into a routine. By scheduling your cycling, you can ensure that you won’t miss a ride and that your progress will continue to improve. Plan your cycling into your calendar like any other activity; this way, you’re less likely to double book and need to skip a ride. That’s not to say you can’t be flexible; things can move occasionally to fit in other events, as long as you’re generally consistent.
Fuel during long rides
Even the best athletes must top up their fuel supply to ensure they can continue riding for long distances. A convenient and fast way to do this is to carry some energy gels for cycling and consume them at various different points during your bike ride. This way, you can keep your body fueled, and you have a better chance of getting to the end of your bike ride without needing to stop or slow down for a rest. Make sure you gradually introduce energy gels into your routine and combine them with lots of water; this will reduce the likelihood of negative side effects. In addition, try to stick to the same type of energy gel once your body is used to that particular brand and formulation.
Keep your bike in good condition.
The amount of time you can keep riding your bike depends not only on your fitness level but also on your bike's condition. If your bike is old or worn, it will take much more effort to keep cycling. In addition, you could end up with problems that mean you need to stop and make repairs. Furthermore, discomfort can prevent you from riding for as long as you’d like; make sure you keep your handlebar grips and saddle in good condition to help with your endurance.
By following the tips in this article, you can improve your endurance and keep cycling for much longer. Remember, don’t try to push yourself too quickly, as this could result in injury, build up the length of your rides slowly, taking on slightly longer trails every time you go out on your bike. This, combined with measurement of your activity, maintaining a good routine and ensuring your bike is in good working condition, will enable you to improve your endurance and take on longer bike rides and long-distance events.
