Improve Your Cycling Endurance Without Riding More

You don’t need to go on long, steady bike rides to build endurance. Getting fitter so you can ride further and faster can be done even if you’re short on time. Manon and Hank explain some top time-efficient training techniques and strategies which allow you to increase your cycling stamina without spending hours and hours on the bike.

0:00 Intro
0:36 Do we need to ride for hours?
1:16 Polarised training
2:05 Measuring training intensity
2:33 Example training rides
3:37 Train indoors

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[Music] building on our endurance is something all a cyclists want to be able to do we want to go further and faster than we ever have done before yeah the winter months is the perfect time try and build on that endurance but is spending hours and hours doing long steady rides the only way to increase our endurance no no it’s not ain’t nobody got time for that so here are some alternative ways you can build your endurance without spending hours and hours on the bikee now it’s fair to say that not many of us will have the time to go out on the bike and spend hours and hours out there building our Base fitness but in the past that’s what we’ve been told we need to do the winter when we were professional athletes was basically 10 to 12 weeks in the winter slogging on the bike doing long steady slow miles mostly in the rain and that’s what winter was all focused on but now thankfully times have changed and you don’t need to be doing that there are other ways to build your endurance but I mean you could go out and slog around for hours and hours if you wanted to I’m wet I’m wet than first up let’s chat about polarized training now some of you might have heard of polarized training or the 8020 Rule and others might be thinking what in the world is it well it’s a Training Method that many athletes have been using for decades this Training Method divides the two low intensity training and high intensity training and misses out that middle ground which is known as Tempo so basically you’ll have 80% of aerobic capacity and that means basically you’ll be going nice and easy low intensity and then you’ll be doing 20% at high intensity the idea here is to build your aerobic capacity and then when you do your 20% you’ll be able to go harder for longer potent po getting more out of yourself that’s the [Music] idea as we said 80% of your training should be done at a really low intensity now if you haven’t got a p met to heart rate want Itor to go off it’s the intensity that you can pedal you can still have a conversation with someone next to you and take in all your surroundings whereas if you pedling hard you’d really be focusing on how your body feels and you would not have any time to look at the pr flowers in the field now an example of this is doing an hour ride with your mates nice and easy taking in the views and the flowers and then the intense stuff the hard stuff the zone four the high intensity 20% this is when you got to concentrate with your riding and you got to just go nice and hard so an example of a high intensity session could look something like 9 times 2 minutes at 120% of your FTP with around 3 minutes rest in between you could do that session or you can do something like 20 seconds on 40 seconds off time six and then do that session five times or it could be something really super simple like finding your local climb and smashing it up as many times as you possibly can another great thing about this way of training is that not all of your sessions need to be done Outdoors many if not all can be done on the indoor trainer meaning you will save load of time and not faffing around with your bike you can get on your bike or set up on the trainer ready the night before to make it even more time efficient now a great example of not having spent hours and hours on your bike is our very own Oliver Bridgewood he recently completed over 1,000 kilom in just 3 days and you think to complete that distance you’d have to be doing hours and hours of training on the bike well you’d be wrong because Ollie actually spent the majority of his training indoors doing an hour or two on the indoor trainer and he only did one 7h hour ride before he took on that 3-day epic so yes he did not spend hours and hours on the bike no and Ollie has admitted to being a fair weather Rider and if there is any chance of rain he will be on the indoor trainer but don’t go thinking that you have to put your big girl pants and socks or big boy pants and socks on and go out riding in the horrible weather to improve your endurance because you don’t so there you have it time efficient training is possible and you can still improve that endurance of yours yeah enjoy the winter we look forward to seeing your results let us know in the comment section below if you enjoy this video and you know to do hit that Thumbs Up Button because we know you love it well we hope you do they do