Bicycle Endurance Training

When you first begin cycling, you will quickly learn that become tired fairly quickly and might not be able to cycle far distances. Building up your endurance is something that happens naturally over time, but you can speed up the process with a few drills. This means that it is possible to improve your endurance through training on your bike that is beyond just traditional cycling. Some of the endurance drills are a bit more complex than others, but you can choose the ones that work best for you. All of these drills are specifically designed to help you improve your cycling endurance. As time goes on, you will be able to go farther distances and increase speed.

All of the following endurance drill should be done in addition to your normal riding:

One-Legged Drill

This might seem like an impossible drill to perform on your bicycle, but with practice you can master it in no time at all. To do this drill you must put one foot on the pedal of your bicycle and the other foot on the ground. Try pedaling with just one foot and push through the dead spot at the top of the pedal struck that is harder to push through. It will not take very many pedal strokes to feel the burn in your leg. Once you feel the tiredness in your leg you can switch to the other side. This drill will definitely help you to build endurance over time.

Shoe Top Drill

This endurance drill is a little more unique and takes a while to get used to. To perform, you need to pedal and then press your foot upwards toward the top of your shoe. This means that you have to avoid pushing toward the back of your shoe. In time, this type of drill will train your muscles, which is important when you are riding over terrain that switches from flat to hills. Now transitions on your bike will be so much easier and will not zap your energy as easily as before.

9-to-3 Drill

This drill requires you to envision the wheels of your bike like the face of a clock. Once you imagine this, you can place your foot forward at the 3 o’clock position and the back foot at the 9 o’clock position. Once you have your feet in these positions, you can pedal quickly to put the opposite foot in the position as the other without stopping at any other points on the wheel. This drill might be tough at the start, but you will get the hang of it quickly.

Get Out of Your Comfort Zone

It is also possible to train for endurance on your bicycle by simply changing the comfortable number of pedal strokes that you complete in one minute. If you push yourself to complete more pedal strokes than you normally complete in one minute, you will quickly be able to build your endurance levels over time. 

It's almost gone with the winter so it's time to continue your cycling training outside! During the winter period, you can easily train inside. Try out a boxing cardio training for instance to keep your fitness up! A lot more people can motivate themselves easier in spring and summer so let go: go cycling!