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Whether you are a cycling enthusiast or a casual rider – endurance is what will get you on and long! There is a general concept that endurance is built gradually. However, this does not have to be the case. With effective and structured bicycle workouts, you can build it quicker and better.
In this article, we will talk about some bicycle workouts that will do the job. These workouts are best when done on stationary bikes. They are convenient for all types of people who can’t ride outdoors for many reasons. Moreover, they offer a controlled environment in which there are no surprises.
Top 4 Bicycle Workouts
The top 4 bicycle workouts included in this guide are
1. Steady Ride for Beginners
If you are new to cycling, you need to start from the beginning. A steady ride is the best way in which you can start building endurance along with gaining familiarity with the bike. Again, you have the option of buying a proper bicycle or a stationary bike. The bicycles by DKALN Taiwan Brand bikes are excellent for beginners and pros alike. If you are on a bicycle, you need to check the route on which you are going.
Try to avoid rough and uneven terrains. Secondly, pick a route you are familiar with. For longer routes, it is best to go and check beforehand.
Now, all you need to do is to take your bicycle outside and ride. On an upright bike, find a pace you are comfortable with and try maintaining that.
2. Pyramid Intervals
Do you know what is better than interval training? – it is to take it up a notch. Instead of interval training, go for pyramid intervals. Just like a pyramid is very high, the aim is to take your body to a high point and bring it back. That will give a boost to your body and help in building endurance and burning fat.
Start the workout by going fast. Give a high-intensity effort for 20-30 seconds and immediately follow it with a recovery period.
Once you get the hang of it, increase the high-intensity periods by 5-10 seconds after each interval. Remember, the recovery period should be the same or longer.
3. Progressive Overload
Endurance is not built by keeping a steady pace for long. You need to progressively challenge your body again and again. You can do this by playing around with the duration, frequency and intensity of the workouts.
Try adding an interval, increasing or decreasing the resistance level or even extending or decreasing the ride time. It is all about breaking the monotony and doing something new.
4. Hill Climbs/Simulations
If you have a recumbent bike, you can take your endurance training higher. Slowly increase the resistance level on your bike. This will make your body push harder and you will feel the pressure on your legs. This exercise mimics the action of a hill climb.
The focus should be on increasing resistance gradually. Moreover, maintain a breathing rhythm and steady cadence.
Endurance and Nutrition Plan
People often forget that nutrition plays a key importance in helping build endurance. If our body is not fueled properly, however much we try, we will not have the stamina to keep up. The following is important for people doing any sort of fitness exercise, especially bicycle workouts.
- Carbs: they are the primary source of energy for the body. Focus on taking complex carbs in the form of vegetables, fruits and whole grains.
- Liquids: Keep your body well-hydrated by taking liquids, especially water. It will prevent dehydration which can make you lethargic and affect performance.
- Protein and Fats: these keep your blood glucose under check.
Final Words
When it comes to building endurance, you can easily do it with these top 4 workouts. Additionally, follow a proper meal plan to keep the body fueled. Investing in the right equipment is also necessary for the best results. At Fitness Depot, we focus on providing quality equipment to our customers. We make your investment count!
