One of the most common training programs to improve endurance is periodic and systematic driving over long distances. This cycling workout aims to strengthen muscles and improve the cardiovascular system so that you achieve good oxygen uptake, body recovery, and leg muscle building. In this article, you will learn more about a training plan that will help you increase your endurance in cycling.
I have divided this cycling training program into 5 steps to help you understand. Here are the 5 steps;
1. determine your target distance.
If your training reason is to start in a long distance bike race, then your target distance is the distance of your race. So, whatever your reason is, you determine an average distance, how far you want to ride.
2. choose a route that is almost similar to your cycling route.
If the route you are training for is hilly in some places and flat in others, then you should look for similar routes and train on such routes. This will help you to adapt easily when you are on this particular bike route.
3. ride 1/3 or 1/2 of the way.
To start training, first ride part of your total target distance. This means that you should ride e.g. 1/2 or 1/3 of the total distance you are aiming at. You should do this to build your bike endurance easily. Ride this route at a constant speed, not necessarily at high speed, but at a speed you can keep constant.
Repeat this cycling training weekly.
You should then repeat this cycling exercise weekly. If you repeat this cycling exercise, be sure to slightly increase the distance you cover each week as you build up to your target distance, e.g. by increasing the distance by 5% of your target distance per week.
5. regularly reduce your bike distance and intensity.
After training every 4-5 weeks, reduce distance and intensity to avoid burnout and allow your body to recover.
One thing you should never forget is that you should never overdo any cycling training. If you feel that cycling training is too strenuous, simply reduce its intensity by, for example, reducing the distance covered or the interval time. Always make sure you are comfortable with the cycling training program.
Are you considering starting cycling as a hobby? Then there are four things to keep in mind before you start cycling. The first will be how to set a goal and have an overview of what you are dealing with when you start cycling. Then we will focus on the question of what is the main priority of the equipment. The third, before you start your hobby in cycling, you should plan ahead to do your schedule. The fourth thing is for further involvement in cycling and where this hobby will lead you.
Before you start cycling, you should have a general idea of what this hobby will be like. There is no doubt that cycling will have many benefits for your health. This hobby takes time, so you must plan to set up a page a few hours of your week for cycling, leave it to evening or weekend, it’s entirely up to you to choose based on your other daily activities. You should also be aware of having cycling as a hobby investment in terms of buying and maintaining equipment is required. Knowing that you are aware of the time and amount of money required, you also need to know the risk associated with cycling. Before you start cycling, you should get an idea of how often you will ride, how much money you are willing to spend and what the risk is. My advice is to start slowly. 30 minutes, twice a week sounds reasonable for a starter.
Now that you have the picture in mind, you can go to a bike shop. When buying your bike you should always consider two important aspects: safety and comfort. Choose a bike that suits you best before you buy a bike. For example, if you only want to use it near you, choose a hybrid or road bike, but if you want to cycle off-road somewhere, think of a mountain bike. Make sure that you have also bought safety equipment such as helmets, protective clothing, a drinking backpack or a water bottle. It is recommended to drink every 15 minutes while cycling.