Endurance Biking: Coaching Suggestions and Workouts



In case you have your sights set on a Grand Fondo or a charity century (100 miles in in the future), your coaching program ought to deal with the important features of health: cardiovascular endurance, muscular power/endurance and adaptability.

All three should be progressively challenged to make sure you’re prepared, however your place to begin depends upon your present conditioning, your earlier using expertise and your obtainable time.

Be sure you seek the advice of along with your physician earlier than beginning any new coaching routine.

Coaching Plan for Endurance Biking

On a protracted hill or mountain cross, these seemingly countless climbs can take a look at the strongest legs. Conserving a robust, optimistic mindset could make an enormous distinction. Breathe, keep within the second, chill out and decelerate if it’s good to. However irrespective of how optimistic you might be, being bodily ready is the important thing to not simply ending the journey, however to feeling nice as properly.

Cardiovascular Conditioning

Should you’re coaching for a Grand Fondo or a mountainous century, you’ll must spend a major period of time outdoors climbing. In case you have little entry to hills/mountains the place you reside, then coaching in robust headwinds on flat roads can work fairly properly too. Should you don’t dwell in an space that has robust winds, engaged on an indoor coach with elevated resistance or utilizing the toughest gear in your street bike can also be an choice for growing depth.

In case your aim is to journey a century, listed here are some coaching options that will help you put together utilizing indoor or out of doors coaching. As you’ll see, distance is constructed for the primary three weeks of the month and decreased the final week of the month for restoration.

For indoor using, you need to use both a stationary bike or indoor biking lessons 2–three instances per week together with two longer weekend rides.

Cardiovascular Coaching: Month 1

Observe this similar scheme for the following two months with will increase in mileage on Tuesdays, Wednesdays, Saturdays and Sundays:

Month 2: In your second month of coaching, proceed to extend the mileage of the indoor rides and enhance your weekend distance to 35 miles, constructing to 45–50 miles by the third week of the second month.

Month three: To your third month, begin to construct from 45–50 miles and as much as 65–70 miles by the third week.

Earlier than your occasion: The weekend earlier than your occasion, reduce your weekend journey mileage again to nearer to 40–45 miles. Two days earlier than your occasion, do a simple 45-minute restoration journey (conversational tempo), and go away the day earlier than the race as a relaxation day.

Energy Coaching for Endurance Biking

Biking is predominately a lower-body sport, so it’s straightforward to focus your power work on these muscle mass. Nonetheless, your higher physique muscle mass help your torso, and having a robust core may help stop again ache and fatigue. Robust arms and shoulders may help you journey robust on lengthy, flat roads, whereas robust core muscle mass gasoline power for steep climbs.

This power program needs to be carried out twice per week all through your coaching. Mondays and Thursdays are very best, but when this doesn’t suit your schedule, simply practice twice per week on non-consecutive days and also you’ll be in fine condition.

Heat up with 5–10 minutes of sunshine cardio. Do these workouts within the following order:

Dumbbell Goblet Squat

  • Maintain a dumbbell vertically (or use any weight) up in opposition to your chest.
  • Place your ft just a little wider than shoulder-width aside and switch your toes out barely (the much less cellular the hips, the extra the toes might want to prove).
  • Drop your hips straight down towards the bottom, preserving your chest open and shoulders anchored down and again.
  • Faux you might be separating the bottom along with your ft and have interaction your glutes as you energy again as much as the beginning place.
  • Do eight–12 reps, for two–three units with 60–90 seconds of restoration between every set.

Modification: This train could be carried out as a body-weight squat (with out the added weight), or as an assisted squat with a suspension coach. If you’re unable to carry out this train as proven, take away the load and/or cut back your vary of movement.

Rubber Resistance Bilateral Seated Row



  • Start in a seated place with legs outstretched and the band wrapped round your ft.
  • Exhaling, bend your proper elbow and pull the deal with to the facet of your ribcage, driving your elbow straight behind you.
  • Preserve excellent posture whereas squeezing between your shoulder blades. Slowly return your hand to the beginning place.
  • Alternate all sides, taking one second to tug your hand in and two to 3 seconds to increase your arm ahead.
  • Preserve your shoulders pressed down away out of your ears and your chest open. As you pull your elbow again, rotate your higher again.
  • Do 10–12 reps for two–three units with 30–60 seconds restoration between every set.

Dumbbell Break up Squat



  • Start with one foot out in entrance of you with the shoulders in line over the hips. Maintain one dumbbell in every hand.
  • Bending each knees, sink your hips and decrease your self till your again knee virtually touches the ground.
  • Preserve an upright posture and inhale as you decrease slowly, with management. Exhale and push as much as the beginning place.
  • Preserve your shoulders sq. and chest lifted.
  • Do eight–12 reps all sides for two–three units with 30–60 seconds of relaxation between units.

Push-As much as Facet Plank



  • Carry out a push-up (on knees or toes).
  • Subsequent, rotate your physique to a full-body facet plank: Rotate your ankles so that you’re resting on the facet of your ft and hips are stacked vertically, then elevate one hand off the ground and attain towards the ceiling or sky.
  • Pause for Four–5 seconds then return to the beginning place. Carry out one other push-up, then do a facet plank on the opposite facet.
  • Preserve your backbone lengthened all through your entire train by sustaining a contraction of the abdominals.
  • Do eight push-ups with Four facet planks all sides. Get well for 30–60 seconds, then repeat for an additional 2–three units.

Dumbbell Bent Legged Useless Raise

  • Start standing with ft hip-width aside and dumbbells in entrance of the physique.
  • Hinge ahead on the hips, driving the hips again behind the ft, whereas on the similar time bending the knees.
  • Inhaling, hinge ahead till the backbone is nearly parallel with the ground, reducing the dumbbells (or Kettlebells) towards the ground.
  • Exhale and drive up by way of your hips and knees to the beginning place.
  • Brace your abdominals strongly, sustaining a lengthened backbone. Don’t enable your backbone to flex or turn out to be rounded.
  • Do eight–12 reps with 60–90 seconds of relaxation in between for two–three units.

Glute Bridge

  • Start mendacity in your again along with your ft hip-width aside and knees bent.
  • Exhale whereas urgent your heels into the ground, and drive your hips up till you might be resting in your shoulders.
  • Barely elevate your toes off the ground. Inhale and decrease your hips to the beginning place.
  • When on the high of the bridge place, tuck your tailbone below so that you simply don’t excessively arch your decrease again.
  • Do eight–12 reps with 30 seconds of relaxation between for 1–2 units.

Fowl Canine

  • Start in a tabletop place with palms below the shoulders and knees below the hips.
  • Exhale and lift your proper arm and your left leg till they’re lined up along with your backbone. Brace your abdominals. There needs to be no motion within the decrease again in any respect.
  • Preserve your neck impartial with out trying up or down. Preserve the entire of the backbone aligned, from the highest of your head to your heel.
  • Maintain this place for 20–30 seconds and keep a pure respiratory sample.
  • Slowly return to the beginning place, then repeat on the opposite facet.
  • Do 2–Four reps all sides for 1 set. No relaxation between proper and left sides.

Flexibility Coaching for Endurance Biking

As a result of the hip, knee and ankle by no means transfer by way of a full vary of movement within the pedal stroke, tightness is a serious concern for anybody embarking on an endurance biking occasion.

The stretches outlined listed here are designed to handle the standard muscular tightness a bike owner could expertise. The stretches will take not more than 7–10 minutes after your lengthy rides. Take into account these six stretches your necessities, however you might also need to add in some yoga or Pilates lessons.

Supine Hamstring Leg Pull

  • Lie in your again with left leg straight on the ground, then elevate your proper leg and wrap a towel or yoga strap round your proper foot.
  • Holding each ends of the towel or strap, and preserving your proper leg straight, gently pull your leg towards your chest to stretch the again of your leg.
  • Repeat on the opposite leg.

Determine-Four Hip Stretch

  • Mendacity in your again, cross your proper ankle above the left knee (circuitously on high of the knee joint). Bend and elevate your left leg towards your chest, whereas holding the again of the thigh with each palms. Preserve your proper foot flexed and your left foot relaxed.
  • Gently encourage your proper knee open as you pull the left leg towards you.
  • Maintain for 30 seconds earlier than repeating on the opposite facet.

Susceptible Cobra Torso Stretch

  • Roll onto your stomach and slide your elbows below your shoulders along with your forearms on the ground.
  • Push up and lengthen your chest away from the ground, stretching the entrance of your physique.
  • Maintain for 30 seconds.

Facet-Mendacity Quad and Hip Flexor Stretch

  • Mendacity in your proper facet, propped in your proper elbow, grasp your left ankle/foot and pull the ankle behind you whereas preserving your knees shut collectively.
  • You’ll really feel a stretch within the entrance of your hip and thigh.
  • Maintain for 30 seconds earlier than repeating on the opposite facet.

Butterfly Groin Stretch

  • Sit with the soles of your ft collectively and knees bent and out to the facet.
  • Maintain your ft and gently pull your physique ahead whereas preserving your again flat and inspiring your knees gently down.
  • Maintain for 30 seconds.

Seated Head Tilt Neck Stretches

  • Sitting cross-legged, attain your proper hand to the facet away from you towards the ground.
  • Along with your left hand gently tilt your head to the left, stretching the muscle mass in the suitable facet of your neck.
  • Maintain for 30 seconds earlier than repeating on the opposite facet.

The nonprofit American Council on Train (ACE) educates, certifies, and represents greater than 53,000 health professionals, well being coaches, and different allied well being professionals.

This publication just isn’t meant to supply medical recommendation on private well being points, which needs to be obtained immediately from a doctor.


Please enter your comment!
Please enter your name here