- 1). Determine your current endurance levels, i.e., how long you can ride or cycle until you need to rest.
You need your starting point so you can design an effective training program. - 2). Design a weekly endurance plan that includes long-distance, slow-paced training; short-distance, fast-paced training; hill training; and at least one rest day. These distances should be designed around your original maximum distance.
- 3). Drink water and/or electrolyte replacements during your workout. Drink only water if your workout is shorter than 60 minutes --- drink 8 to 10 oz. water every 30 minutes if you're working out in normal temperatures and 8 to 10 oz. water every 10 to 15 minutes in hot temperatures. If your workout is longer than 60 minutes, you must also consume foods and drinks that contain potassium and sodium to avoid electrolyte depletion. Bananas, yogurt and chicken soup are good sources of electrolytes, and sport drinks can also be helpful for electrolyte replacement.
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