-14 Feb, 2017
Stamina is a word that gets used a lot in the world of health and fitness, but what does it really mean? In it’s simplest form, stamina refers to a person’s enduring strength and energy, translating into for how long and how well they are able to complete different forms of exercise. Of course, the more a person exercises in the correct fashion and with the correct form, the higher their stamina is likely to become. If you are looking to increase your own stamina, then follow these 10 ways to increase endurance in cycling.
1. Be Realistic.
The first thing to do is to be realistic about your starting point and not go too hard at the beginning. Increasing stamina in cycling isn’t something that happens immediately, it is a slow and rewarding process that is achieved with appropriate continuous training.
2. Bike Riding Technique.
Your technique is important in terms of improving your stamina, so you should ride a bicycle that offers the best workout for your body type. For example, you want to make sure that you are riding the correct size bike for your height, because this will help to keep your back healthy when cycling. Make sure you have a comfortable saddle and check your saddle and handlebar height periodically.
3. Increase Length Rides.
Over time, from week to week, you should aim to increase the length of time that you spend on your bike. Biking endurance will come from extending your limits, and the longer you are able to cycle in a single session, the better your stamina will become.
4. Train On Hills.
Cycling uphill is the greatest form of exercise for improving cycling stamina, so the best thing to do is to find a slope with a decent gradient that you can push your limits without completely ruining your experience. Don’t go too hard too early. Start with a gentle incline and gradually increase slope as your endurance increases.
5. Interval Training Sessions.
A good way for how to build stamina is to change the intensity of your sessions, switching up sprints and more gentle rides in one period so that your body is tested to the limit and is not allowed to fall into the rhythm of any particular speed or incline.
6. Previous Alimentation.
Make sure to prepare your body in the best way for cycling by eating lots of carbohydrates that will keep your body energised whilst you exercise. The most popular food for this is pasta, as it provides lots of energy and can be used with so many different ingredients in lots of different dishes.
7. During Cycling Alimentation.
You also need to keep refuelling your body during your cycling session. The best types of products for this include sports drinks, special energy gels, some jellied sweets, a banana and a cereal full of carbs.
8. Be Consistent.
It can be bad for your body if you don’t get into a regular routine of cycling, both physically and mentally. Taking too long a break between sessions can lead to muscle injuries, and it can also lead to a lack of motivation. Committing to a regular schedule is one of the best ways to improve stamina.
9. Cycle With More People.
One of the best ways to stay motivated is to cycle in a large group rather than alone. Exercising with other people is a great way to inspire you to keep going, because it won’t be as easy to cancel your session for the day if there are other people relying on you. It is also a way to make the cycling much more fun and less solitary; you can make friends whilst also improving your stamina.
10. Maintain Your Bike.
If you want to build cycling endurance, then you need to make sure that your bike is in the best possible condition that it can be. Pay attention to the saddle and handlebar grips as worn areas can cause slippage and discomfort. Check tyre pressure and keep the chain oiled. The better the bike, the better the workout, and the better the workout, the better your increase in stamina will be!