5-Step Cycling Training Programs to Increase Cyclists’ Endurance

One of the most common cycling training programs to improve resistance to cycling is to travel long distances on a regular and systematic basis. This cycling training program aims to strengthen the muscles and improve the cardiovascular system so that you have good oxygen absorption, recovery of the body and to increase the strength of the leg muscles. In this article, you will learn about a cycling training plan that will help you improve your resistance to cycling.

I have divided this cycling training program into 5 steps to make it easier to understand. Here are the 5 steps;

1. Determine your distance to the target.

If your reason for training is to compete in a long distance cycling race, then your target distance is the distance of your race. So whatever your reason, determine an average distance of how far you would like to travel.

Select a route that is almost similar to your cycling route.

If the route you are training for is rugged in some parts and flat in other areas, then you should look for similar routes and train on them. This will help you adapt easily when you go on that specific cycling route.

3. Ride at 1/3 or 1/2 of the distance.

To begin your training, start by riding a proportion of the total distance from your target. This means that you must travel, for example, 1/2 or 1/3 of the total distance you are aiming at. You should do this in order to increase your resistance to the bike with ease. Travel this distance at a steady pace, not necessarily at high speed, but at a speed you can maintain constantly.

4. Repeat this cycling training program weekly.

You should then repeat this cycling exercise weekly. As you repeat this cycling exercise, you should try to increase the distance you travel each week by a small margin as your target distance increases.

5. Periodically reduce the distance and intensity of your bike.

After every 4 to 5 weeks of training, reduce the distance and intensity of your workout to avoid burnout and allow your body to recover.

One thing you should never forget is that, you should never overdo any type of cycling exercise. If you think a cycling workout is too strenuous, reduce its intensity, for example by reducing the distance traveled or interval time. Always make sure you are comfortable with any cycling training program you undertake.

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