Though there are many ways to build your endurance, it is also very important to find a way that suits yourself. Here I would like to introduce a 60-minute strength building indoor cycling training which can help you to build endurance.
First of all, start pedaling. Get a five-minute warm-up (ride at 80RPM), and this is an opportunity to settle into this particular session, which is one of the longest sessions you’ll probably do on a Wattbike or on a turbo trainer. Perceived effort between one and six, gradually going through the gears, taking the opportunity to have a stretch, getting the blood flowing around your body. Warm up your muscles.
It’s worth noting that the gearing itself isn’t the significant thing in this warm-up session; it’s the variable cadence as you go through the session. Try to keep your body as still as possible, and sit in the saddle as well. Occasionally, if you need to get out and ease your back, it’s okay; but the discipline is basically form on the bike and different cadences whilst performing or riding at threshold at the very same time.
After the 5-minute warm-up, get into right gear and aim for around 110 RPM. This is going to be a three-minute session. As the session increases, it will get really tough. But it should be, at the moment, something you can pretty happily maintain.
If you’re on a bike that doesn’t have a rev counter, you can just count yourself. Or you should have s stopwatch or a Garmin to look to, and simply count how many pedal revs you do in 15 seconds. Multiply it by 4, and then you get your answer. But think about the way you’re seated on the bike.
Try not to shuffle around on the saddle too much; focus on your pedaling style. The key to this session is to maintain the same effort but with a different cadence. Make sure you don’t push too hard, early on as well. You can feel the physiological changes within the muscles as you go up through the gears. The first set of the session is to get your legs spinning and help you to adapt.
Increase the resistance slightly on your Wattbikes, and adjust at about 100 RPM. This set lasts for 3 minutes and you should use the same effort. Therefore breath should remain the same. It might actually take a couple of moment for your body to adapt, and then it should settle. Focus on your pedaling action, and keep hydrating.
Change to 90 RPM. And this is also a three-minute set. Remember to breathe the same, heart rate the same, even bearing in mind a little bit of glow because it’s warm in your face. Just think about pedaling. Think about keeping your shoulders nice and level and steady.
Maintain the same effort level, and then with 80 RPM. Also, a three-minute set, in which you could probably feel you glutes starting to kick in. You use your quads a little bit less. Your pedaling style will start to shift. Make sure you are drinking loads. Don’t wait until you’re thirsty, that’s a common mistake, especially when you’re focusing on the job at hand. And if you are at home doing this for a session of an hour long, probably it’s a good idea to get two bottle cages on and stick two bottles in. Or at least have another back up bottle within easy reach, just to swap over. So you don’t need to get off and break the session.
Change to the 70 RPM and also last for 3 minutes. Still keep that same perceived effort. An effort of an hour, a constant effort of an hour, is basically good practice for spreading out your effort. Learn the way your body responds to fatigue. Try to fight the impacts of fatigue, especially in the last third. Keep focusing on the smooth circle of pedaling.
Change to the 60 RPM, and still last for 3 minutes. Approach low cadence stuff and high torque stuff with caution. Don’t do anything below 70 RPM if you have knee pain. Just back right off, and recalibrate your training. Again, don’t forget to drink plenty water.
Drop to 50 RPM, and this is also a three-minute session. Again, you should make sure to keep that heart rate the same if you’ve got heart rate monitors on. Or just judge it by feel, and never neglect judging by feel. It’s very vital that you have confidence in your own body.
Gear down. Stop and have a rest for 4 minutes. You can do many things within 4 minutes, but keep pedaling. Have a bit of stretch and loosen your legs off. Relax your arms and your shoulders. Put your body under a lot of pressure.
Change back to 60 RPM, but last for 4 minutes this time. Again, remember to keep the pedaling circle smooth and nice.
Back to 70 RPM and still last for 4 minutes. Just keep pedaling smoothly and nicely, and focus yourself on your position and gesture on the saddle. Remember not to shuffle around too much and use the same effort. With each increase in cadence, of course, individual dependence, you become more efficient around that sweet spot of 90 RPM, when pedaling dynamics and the physiological effort start to marry up. Rather than water on a session like this, try and go for an electrolyte mix for the optimum absorption through your system, rather than just flushing your body out.
Increase that cadence. Change down the sprocket on your bikes. Change the resistance on the Wattbikes up to 80, and keep that level the same for another 4 minutes. 80 RPM is the kind of cadence that we should all feel a little bit more than the 60’s or the 50’s and even 110’s, but don’t let that lull you into a false sense of security, effort-wise. Keep it between 7 and 8. Again, don’t forget to replenish water.
Up to 90 RPM now, and still a 4-minute session. You shouldn’t feel anything particularly incongruous about pedaling with this cadence, because it’s the cadence that most of us will use to go out training, ride along in a bunch, go to the café, go on your sportive, or just ride to work. Try to get low on your bars, and stay well on your saddle.
Change to 100 RPM, and last for another 4 minutes. As with pedaling on the bigger gears from a lower cadence, try and reduce the rocking of your upper body; focus on not being choppy. It’s quite easy when you are spinning a high cadence in a lower gear to lose a lot of shape and become really choppy. You won’t notice it on a Wattbike or on a turbo so much, but when that translates to the road, you’re not going to be riding in a straight line; so make sure yourself in your bike. Think about your form and forward propulsion in the most efficient way possible. The smoother you are, the more efficient the training it is.
Now we have come to the final 4-minute session. Change to 110 RPM. This session is not easy. At the first part of the transition, your heart rate can really fluctuate. We’re now moving into dynamics that are erring on the inefficient, but it’s still a great discipline. There’s no way you’ll ride all day long pedaling like this. You will start to feel a buildup of lactic acid, despite the perceived effort being the same.
Go for 120 RPM or even more for a minute. This is the kind of effort that separates people who want to improve and move forward.
Congratulations! You have already finished all these sessions. And now it’s time to cool down. Don’t stop immediately. Keep pedaling at a low resistance and gradually stop pedaling. Have a little stretch, replenish water, gear down and just reflect on the good work you’ve just done. Endurance is covered because that is a long punchy session and the nall of the elements of pedaling dynamics. Don’t be constricted necessarily by the RPM, just look on varying it on whatever kit you’ve got.