Cycling long distances requires a combination of physical strength, endurance, mental toughness, and a well-structured training plan. 

This informative guide is designed for both beginners preparing for their first long ride and experienced cyclists looking to improve their endurance, fitness, and overall cycling ability. 

Key topics we'll cover include the differences between endurance and stamina, effective training strategies suitable for all skill levels, and specific cycling workouts aimed at improving endurance. 

By the end of this guide, we hope you will have the necessary information and tools to confidently tackle your next long-distance cycling ride. 

What is endurance cycling?

Endurance cycling is all about riding long distances, usually more than 50 miles (or about 80 kilometers). This type of cycling focuses on keeping a steady pace for a long time. To excel, cyclists need to balance how hard they're working, manage their energy levels, and stay mentally strong throughout their ride.

What distance counts as endurance cycling?

Definitions can vary, but most people agree that any bike ride over 50 miles is considered endurance cycling. Many cyclists go even further, tackling distances of over 100 miles (160km) in one go. These longer rides really push a cyclist's limits, both physically and mentally, as they face different terrains and weather conditions.

Endurance vs. stamina in cycling

It's important to understand the difference between endurance and stamina when it comes to cycling. 

• Endurance means a cyclist can keep going for a long time, riding steadily over long distances. This requires not just good heart health but also the muscle strength to pedal consistently, even when tired.

• Stamina, on the other hand, is about handling short bursts of intense effort, like smashing a short climb and then recovering quickly to ride normally again. 

Both endurance and stamina are critical for endurance cyclists because endurance helps maintain performance throughout a long ride, while stamina helps us recover quickly from tough segments. Together, they create a solid foundation for enjoyable and effective endurance cycling.

Why endurance training?

Endurance training, often referred to as "long training rides," is designed to help you effectively manage duration and distance during your rides. Unlike focusing on speed, the key here is to enjoy sustained efforts for longer periods. 

To achieve this, it's important to develop a solid fat-burning system. At lower intensities, your body efficiently burns fat, provided there's sufficient oxygen available. As intensity increases, carbohydrate burning takes precedence, which is fine as long as you remember that the body's carbohydrate reserves are limited, and so is the rate at which you can replenish them through nutrition. 

To sustain longer rides, improving your fat-burning capability is crucial, given the significantly larger fat reserves in your body compared to carbohydrates.

Understanding the aerobic threshold

To improve your endurance, gradually increase the length of your training sessions while keeping your intensity at or below your aerobic threshold. This threshold represents the point at which fat-burning peaks in your energy supply. 

Beyond this threshold, carbohydrate usage increases, and overall fat usage may decline. Typically, the aerobic threshold is between 75 and 90 percent of your threshold heart rate or Functional Threshold Power (FTP). As your endurance improves, you will find this percentage leaning toward the upper limit.

Progression: increasing duration and intensity

To build your endurance rides, start by evaluating your current manageable duration. This means maintaining a consistent, low-intensity pace throughout the ride without feeling fatigued or experiencing an increased heart rate. 

If you can comfortably ride for 3 hours, that will be your starting point. Depending on your goal, gradually extend your duration, checking in with yourself regularly to ensure it's still achievable. 

Additionally, including tempo blocks around your aerobic threshold intensity during training helps maximize fat burning while enhancing speed. Focus on increasing duration first, then add tempo blocks before pushing for even longer rides.

Top Tip: A good guideline is to add 15 minutes to your ride each week. 

Finding the right duration for long rides

Including at least one long endurance ride each week is beneficial. The optimal duration will depend on your specific goals. For events lasting 4-5 hours, a weekly long ride of around 4 hours is sufficient. 

Even for longer events, it's important not to exceed this duration too often, as the recovery from prolonged rides can interfere with following training sessions. To test your gear, practice mental strategies, or refine your nutrition plan, it's OK to match the length of your goal event during training but don't over it. 

For those training for extensive rides, consider one longer ride each month (5-6 hours) and maintain regular endurance rides of 4-4.5 hours during other weeks. This balanced approach will prepare you well for your target ride.

How to improve your cycling endurance

People often ask about effective ways to extend the duration of their long cycling rides. Building cycling endurance can take time, especially for beginners. The good news is that by following some simple strategies, you can increase your stamina more quickly and effectively.

Here's a simple guide to help you boost your cycling endurance in 7 easy steps:

1. Know your limits

A practical way to assess your fitness is by conducting a fitness assessment that calculates your Functional Threshold Power (FTP). This metric indicates the highest average power you can sustain for an hour and serves as a benchmark for determining various training zones.

Knowing your FTP allows you to accurately identify your specific training zones, such as:

• Endurance

• Tempo, and

• Interval training. 

This enables you to structure your workouts strategically. By tailoring your training to these zones, you can develop your strengths and address your weaknesses, leading to more effective sessions that align with your goals. 

2. Go for longer, slower rides

One effective strategy to enhance your endurance is to include long, slow rides into your training regimen. Aim for rides that exceed two hours in duration, maintaining a relaxed and sustainable pace. This type of Zone 2 training strengthens your cardiovascular system, allowing your heart to pump more efficiently, and improves your body's ability to regulate temperature during prolonged effort.

Additionally, these longer rides play a crucial role in increasing energy production within your muscles by improving the efficiency of your aerobic metabolism. As you spend more time in the saddle, your body adapts to utilize fat as a primary fuel source, which is essential for endurance rides. 

Bonus Tip: Long, slow rides also provide an excellent opportunity to focus on bike handling skills and nutrition strategies, ensuring you are well-prepared for race day or longer rides.

3. Try long intervals

One effective strategy to build cycling endurance is to add longer intervals of higher intensity to your routine. These interval sessions should ideally last between 4 to 10 minutes, during which you push yourself to work at a significantly higher effort level compared to your usual pace.

During these high-intensity intervals, focus on maintaining good form and breathing while aiming to operate at about 80-90% of your maximum heart rate. This approach not only helps in developing your power output but also enhances your aerobic capacity and muscular endurance.

Combining these intervals into your training plan can lead to improved performance on longer rides and help you tackle challenging terrains with greater ease. However, ensure you balance these more intense sessions with adequate recovery time to allow your body to adapt and grow. 

4. Embrace polarized training

Polarized training is an effective method that splits your training sessions into two distinct intensity levels: low and high. This approach emphasizes devoting roughly 80% of your total training time to low-intensity workouts while reserving only 20% for high-intensity efforts. 

Instead of incorporating a medium-intensity zone, which can be physically taxing and less beneficial, you focus on "easy-paced sessions" that promote recovery and build endurance or challenging workouts that push your limits and improve performance.

For riders crunched for time, this strategy maximizes benefits by allowing for more recovery and adaptation, reducing the risk of burnout or injury. By following this polarized approach, you not only improve your overall fitness but also enhance your ability to perform at higher intensities when it matters most. 

5. Don't skip strength training

Including strength workouts is an effective strategy for building endurance as a cyclist. These workouts can include various methods, such as using:

• Free weights,

• Resistance bands, or

• Bodyweight exercises. 

For beginners, it's important to perform these strength-building exercises under the guidance of a qualified coach or trainer. This ensures that you use the correct form and technique, which is critical for preventing injuries and maximizing the effectiveness of your workouts. 

6. Pay attention to nutrition and hydration

Proper nutrition and hydration are essential for enhancing your cycling performance. As riders train, their bodies require an adequate supply of nutrients to facilitate recovery and maintain energy levels. Again, here, it may be beneficial to consult with a nutritionist or dietician to develop a personalized eating plan tailored to individual needs and cycling goals.

7. Make time for rest

Finally, it's important to remember that rest days are just as crucial to your fitness as the days you spend in the saddle. Rest gives your body a chance to recover and adapt to the effort you've put it through. When you work out, you create tiny tears in your muscles, and resting helps repair and strengthen them, ultimately leading to better performance.

Skipping rest days can lead to:

• Feeling exhausted

• Overly tired muscles, or

• Even serious issues like overtraining which can set back your progress and increase the chance of injury. 

Top Tip: Rest boosts your physical abilities and helps improve your focus and motivation during workouts. Remember, prioritizing recovery is a "non-negotiable" when it comes to maximizing your training program.

Cycling endurance for beginners

If you’re new to cycling, starting with some easy rides is a great idea. This helps you get accustomed to being on the bike while building your overall fitness. The key is to gradually increase your riding time each week, allowing your body to adjust.

• For example, if you’re cycling twice a week for an hour each time, try adding another ride while keeping each session to an hour initially. As you become more comfortable, you can aim for three or four rides a week and slowly increase the duration as your fitness improves.

During this period, focus on maintaining an easy and comfortable pace. Think of it like building a solid foundation for a house; you wouldn’t put the roof on until the groundwork is strong. These easy rides serve as that foundation, preparing you for better performance in the future. 

Building endurance for experienced cyclists

Watching world tour riders can be an awe-inspiring experience. However, we often overlook that what we see during races is just the culmination of countless hours of hard work and dedication. Behind their visible success lies a strong commitment to training that often goes unnoticed.

What sets the best cyclists apart is their ability to adhere to a long-term training plan, demonstrating discipline and determination. This dedication means they spend day after day performing long rides and intense workouts. Yet, for these riders, finding comfort in such repetition is what keeps them motivated and helps build their strength and skills. 

Remember, each day you stick to your training routine brings you one step closer to your goals. Success is not solely about talent; it also requires continuous effort and improvement over time.

How to make an endurance or long-distance cycling training plan

For those looking to enhance their cycling endurance and fitness, there are effective strategies to build your cycling"engine." 

The two stand-out training methods

• Zone 2 Training and 

• High-Intensity Interval Training (HIIT)

Zone 2

Zone 2 training focuses on riding at a moderate pace, allowing you to talk without being out of breath. This comfortable intensity is crucial for developing endurance. Spending enough time in this zone (ideally 90 minutes or more), particularly during longer weekend rides that can last between 2 to 5 hours, can lead to significant benefits. Engaging in Zone 2 training enhances lung capacity, strengthens the heart, and boosts the efficiency of the energy-producing components within your cells.

High-Intensity Interval Training (HIIT)

HIIT consists of alternating between short, intense efforts and recovery periods. Beginners are advised to start with 2 to 5 cycles of this format. A typical session begins with a gentle warm-up, followed by bursts of high intensity, and concludes with a cool-down phase.

For indoor training, utilizing smart trainers and apps like Zwift can help monitor performance. Outdoor group rides can also provide an opportunity to engage in HIIT effectively.

While Zone 2 training primarily builds endurance, HIIT is geared toward increasing speed and strength. 

Research indicates that incorporating HIIT into your routine can yield considerable fitness improvements within just a few weeks.

Tips for High-Intensity Interval Training

• Begin with one HIIT session per week

• Gradually increase intensity and effort levels.

• Add additional work only when you feel prepared.

• Be mindful not to overexert yourself; conserve energy for following workouts.

• Select activities you enjoy to enhance adherence to your training plan.

• Consistency is crucial for achieving meaningful progress.

Balancing light and intense training days allows for effective endurance building. Adopting this approach will promote continued improvement in your cycling endurance performance.

Cycling workouts for endurance 

Below are three of our best cycling endurance workouts designed to help you enhance your stamina and performance. Each plan is designed to make the training process enjoyable, practical, and effective. By following these tailored programs, you'll not only build endurance but also learn valuable techniques that will make your rides more enjoyable. 

Whether you're a beginner or looking to take your cycling to the next level, these plans offer a variety of workouts to suit your needs and goals.

1. 3-Hour Intensive Endurance Cycling Workout

In this 3-hour workout, you’ll perform intervals that alternate between higher and lower intensity levels. Aim to stay within the endurance zone, maintaining a moderate heart rate for sustained effort. Keep your cadence around 90 rpm for efficiency and better endurance. 

Monitor your heart rate and adjust intensity as needed, ensuring adequate effort during higher intervals while allowing for recovery during easier ones. This plan will help build endurance and improve aerobic capacity.

Try this 3-hour intensive workout on JOIN for free.

2. 4 x 10-Minute Tempo Endurance Cycling Workout

In this endurance cycling workout, you'll engage in a structured routine that consists of 4 intervals, each lasting 10 minutes, during which you'll maintain a steady effort in the tempo zone. To ensure you recover properly, you'll take a 5-minute rest between each interval. Aim to keep your cadence around 90 rpm throughout, as this will help you build stamina and improve your overall cycling performance.

Try the 4x 10 min tempo workout from JOIN.

3. Easy Endurance Cycling Workout

In this workout, you will complete a total of 4.5 hours of steady, easy endurance riding. Aim to maintain a cadence of around 90 rpm throughout the session. With this plan, you have the option to enjoy a solo ride at your own pace, join a group ride for a more social experience, or even choose to do it indoors on a stationary bike. While the focus is on keeping the pace easy, feel free to include some short bursts of effort to mix things up, as long as the majority of your time is spent at a relaxed intensity.

Try JOIN's Easy Endurance workout.

How to test cycling endurance at Milan-San Remo

For professional cyclists and fans alike, Milan-San Remo holds a unique place on the cycling calendar, marking the official start of the classic cycling season. A defining feature of this race is the extensive 300 kilometers of relatively flat terrain across the plains of the river Po, with the most exciting action reserved for the final 30 kilometers. 

As riders approach the finish, they face two significant climbs: the "Cipressa" followed by the "Poggio." The summit of the Poggio, located just 5 kilometers from the finish line on Via Roma, offers climbers and puncheurs a strategic and tactical advantage over sprinters.

Conserving Energy

To perform well in Milan-San Remo, riders must manage their energy carefully throughout the race. Teammates play a vital role in helping their lead riders conserve energy in the peloton until they reach the Poggio. 

Once there, sprinters must gauge their ability to pace themselves alongside the puncheurs and climbers. Success often depends on how well a cyclist has preserved their energy levels after cycling 290 kilometers. The key challenge is not only about climbing the Poggio quickly but also about maintaining speed after a long race. The rider who manages to maintain their performance best is often the one who secures a podium spot.

When it comes to test cycling endurance, It's important to consider more than just Functional Threshold Power (FTP) or a rider's Power Profile (PP) when analyzing cycling performance. While FTP indicates one's maximum power sustainment for an hour and PP reflects power capacity across various durations, these metrics can sometimes present an incomplete picture of a cyclist's capabilities.

Aerobic decoupling

A valuable measure for assessing aerobic endurance is aerobic decoupling (AD). This metric compares heart rate and power output between the first and second halves of a workout, allowing riders to evaluate their endurance. 

A higher percentage of decoupling suggests that the body experienced significant fatigue during the second half of the session (race), displaying as a higher heart rate at the same power output.

Aim for Effective Decoupling Levels

To accurately gauge aerobic decoupling, several factors should be taken into account. For example, dehydration can significantly affect performance. High decoupling readings may indicate insufficient hydration or extreme temperatures, while inadequate nutrition also plays a role. 

Top Tip: To ensure meaningful comparisons, training sessions should ideally last at least two hours, and the intensity of both halves should be similar.

To monitor improvements in aerobic decoupling over time, focus on comparing similar training sessions conducted under consistent conditions and training loads from previous days. 

• Aim for a decoupling percentage below 5% during endurance training sessions lasting 2 to 4 hours; this is a solid goal. 

Whether it's applying this knowledge during the 300 kilometers of Milan-San Remo or your next amateur competitive race, it will lay the groundwork for success, particularly as you transition into the competitive environment of professional cycling.

Adaptive endurance training plans

If you're a cycling fanatic keen to improve your endurance and overall fitness, JOIN provides specialized training programs uniquely designed by professional coaches for riders just like you. 

Our training plans are crafted to help you progressively boost your cycling performance, ensuring that you see real improvements. Countless users have shared inspiring success stories, highlighting increases in speed and stamina after integrating the JOIN program into their routines.

JOIN plans encapsulate versatility, making it easy to incorporate workouts into even the busiest schedules. Our program is tailored to align with your current fitness level and availability, guaranteeing that each session is not only challenging but sustainable.

Kickstart your transformative journey with a FREE 7-day trial. This limited offer lets you experience how JOIN can greatly improve your endurance, fitness, and performance.