Your body’s capability to undergo extended periods of exercise is referred to as stamina. Riding a bike is one way to build your stamina combined with lengthier ride sessions, a handful of lifestyle changes and set training programs. The main goal here is not essentially to improve the power of your legs. Instead, you’d want your body to get used to drawing on energy stores without getting too tired for a long period of time. It will take time and hard work to build your stamina by riding your bike a few hours each week.
- Create a Realistic Target
The first thing you need to do is to create a realistic target for your stamina and cycling suitability. For example, if you want to regulate how much bike riding you should do each week and how powerful your workouts should be, decide if what you’re aiming for is a comfortable 20-mile ride without feeling exhausted or if you want to train for a professional competition and push yourself harder.
- Increase Cycling Length
Try to increase the distance of your bike rides over some period of time. For example, if you cycle around 20 miles this week, try and add another 5 miles of distance the following week for a total of 25 miles. Set a goal for yourself and aim to increase your bike ride distance and speed by at least 10 percent each week if you’re going to enter a race or training for a challenging goal.
- Have a Weekly Ride Schedule
It is ideal to ride at least three times a week on a distance that you can very well manage. It is also a good idea to aim for a three 2-hour sessions, according to the director of the Ultra Marathon Cycling Association, John Hughes. Once you are more comfortable and your body has adjusted, move on to a two 3-hour bike ride sessions. These times are best suited for serious cyclers or for individuals looking to ominously increase their stamina.
- Interval Training Technique
As part of your weekly schedule, use the interval training technique. This method means you have to cycle for about 32 minutes, which will include a 4-minute warm up before and after the ride and cool down. The remaining 24 minutes will be divided into 6 phases of 4 minutes. For the first, third and fifth phase, train at about 60 percent of your maximum, and then at 80 percent for the second, fourth and sixth. This can give your stamina a good boost.
- Always Replenish
Always take a bottle of water with you on your rides. It is very important to drink plenty of water before cycling. Also, your bike should have a bottle holder to keep the water out of the way but close at hand.
- Keep Your Energy Up
To maintain your energy levels during cycling, eat a few bites of bananas or energy bars. This will aid you to go farther without feeling too exhausted.