Endurance

From: Bicycling Magazine's Training Techniques for Cyclists

Endurance, loosely defined as the ability to ride for long periods, is the foundation for cycling fitness. Without adequate endurance, your body simply won't be able to keep going, no matter how much you feed it or swear at it.

Of course, different cycling disciplines require differing levels of endurance. Criterium races rarely last longer than an hour, while elite-level road races can last upwards of 6. If your goal is simply to be competitive in your chosen discipline, you need only develop the endurance necessary to finish your events strongly (though having greater endurance is almost never a liability).

Because building endurance doesn't demand high intensities, many people falsely assume it's the easiest facet of fitness to achieve. But it's actually one of the most difficult, especially for cyclists with busy lives. That's because there's simply no shortcut to endurance: You need to spend lots and lots of hours in the saddle, and you need to do it repeatedly. Once you have a strong endurance base, top-end fitness comes relatively quickly. But you've got to pay your dues.

Tips on Building Endurance

Make the Commitment

Begin by committing to a specific goal. Simply saying "I want to be able to ride longer" isn't going to cut it. Instead, pick a date and a distance (if you can tie this into an actual event, you'll be that much more motivated) and write time on your calendar (in ink, not pencil!). Be realistic: If you've never ridden longer than an hour at a shot, you're not riding 80 miles this coming Saturday. Figure on adding about 10 percent to your long ride every week; when you reach 75 percent of your target, you're ready. One rule: Never calculate your rides on mileage; your body knows only how long it's been riding, not how far. And because terrain and weather can have such an effect on average speed, the 20 miles you rode yesterday might take half again as long as the 20 miles you're going to ride tomorrow.

Look for Opportunity

To make serious fitness gains, you're going to need to ride at least three times each week. And to build endurance, at least one of these rides should "go long." For most of us, the greatest obstacle to endurance is life; that is, all the things we need to get done before we can get on the bike for a long ride.

One of the best solutions is to use your bike for transportation. Maybe you can set the alarm and take the "scenic" route to work. Or maybe you can ride to dinner at the in-laws' and have your family meet you there. If you're having trouble fitting your long ride into daylight hours, buy a bike light and some reflective clothing. Riding at night or in the early morning will seem odd at first, but you'll soon grow to love the sensation of punching through the dark in your own little world of light. Just be sure to seek out roads that are relatively free of traffic.

Gradually Build Your Mileage

Use the 10 percent rule to reduce the chance of injury or overtraining. If your longest ride is currently 90 minutes, next week shoot for 100, and the week after that, 110. If you're shooting for a target event that's based on mileage, not time, keep track of your average speed so you'll know when you're ready. Remember, as long as you can comfortably ride three-quarters of the time or distance you're aiming for, you'll do just fine.

Mimic the Event

Riding over terrain that's similar to your goal event isn't mandatory, but it will certainly help. You'll be physically and psychologically ready for whatever the event dishes out. Also, if it's a group event you're training for, try to find a group to train with. Not only will this build your group riding skills; it will also help the hours pass more quickly.

Practice the "Silent Skills"

Long, easy rides provide the perfect opportunity to practice all the little things that can make a big difference. Make sure you can change a flat tire on the road. Practice putting on a rain jacket and eating (not at the same time!) while riding. The fewer surprises you have on the big day, the smoother it will go.

Pace Yourself

Remember, you needn't ride at high intensities to build endurance. The goal of your long ride is to push the boundaries of time and distance, not speed. At the beginning of your ride, think about what you're going to feel like at the end, and remember that going fast in the first few miles is not going to help your cause (and might even force you to cut the ride short). Pacing yourself is especially important when riding in a group, where the dynamics of competition can quickly force the pace beyond what you're comfortable with. Try to find a group with similar goals, and don't be afraid to drop off the back.

On the other hand, don't waste time. Dawdling at convenience stores or coffee shops doesn't build endurance, unless you're training for the espresso-drinking world championships. Stop just long enough to stock up on food and water, and then keep pedaling.

Tank Up

Food and fluid are absolutely critical for long rides. Since these rides are typically done at low intensities, you can eat a preride meal shortly before you leave. Bring enough food (or enough money to buy food, assuming there are smart food choices on your route) so that you can eat at least 300 calories for each hour on the bike (about half of what you'll burn), and plenty of water. How much water is plenty? That depends largely on weather conditions, but if you're not stopping to urinate at least once every 2 hours, you're not drinking enough.

Divide to Conquer

A long ride is as much a mental challenge as a physical feat. If 3 hours sounds daunting, consider: It's just three hour-long rides. Don't dwell on the big obstacles coming up; instead, enjoy the scenery and the feeling of wind and sun on your face (or, if it's raining, the feeling of water on your face).

If you begin to struggle, set short-term goals. Tell yourself that you'll take a pit stop at the next store, or at the top of the hill, or wherever make sense. Turn your macro goal into a series of micro goals that are easily attained. And if all else fails, think about what you're going to eat when you get home!

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Reprinted from: Bicycling Magazine's Training Techniques for Cyclists © 2005 by Rodale, Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098.

© 2006 Rodale Inc.
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