How to Build Cycling Endurance

We are frequently asked how to build up the duration of long cycling rides. While your JOIN endurance training plan will guide you, here’s some background on how endurance training helps build up stamina for extended rides.

The Purpose of Endurance Training

Long training rides, also called endurance training rides, focus on building stamina for sustained periods. Rather than aiming to climb faster, the goal is to keep riding longer. This requires a well-developed fat-burning system. At low intensities, the body uses fat for fuel as long as there’s enough oxygen. As intensity rises, carbohydrate usage increases, but because carbohydrate stores are limited, training your fat-burning system allows you to sustain longer rides. Even the leanest athletes have enough fat reserves to fuel their rides for days.

The Aerobic Threshold

Endurance rides should be done at an intensity up to the aerobic threshold, the point where fat-burning reaches its maximum. When intensity exceeds this threshold, the body begins to rely more on carbohydrates, reducing fat usage. For most cyclists, the aerobic threshold lies between 75 and 90 percent of their threshold heart rate or FTP, moving closer to the upper range as endurance improves.

First Increase Duration, Then Intensity

To build endurance, start by assessing how long you can comfortably maintain a low-intensity ride. For example, if you can currently handle three hours without a noticeable increase in heart rate or perceived effort, begin there and gradually increase by about 15 minutes each week. As you progress, add “tempo blocks” at aerobic threshold intensity, which enhances fat-burning efficiency while slightly increasing speed. Focus first on building duration, then incorporate tempo blocks, and return to extending duration.

Avoid Overly Long Training Sessions

A weekly long endurance ride is recommended, but it doesn’t need to exceed the duration of your goal event by much. For events lasting 4-5 hours, a 4-hour long ride each week is sufficient. Even for longer events, it’s best not to extend your weekly long ride too far. Overly long rides require extensive recovery, which can compromise training in the following week. For ultra-long events, try a longer ride (5-6 hours) once a month and keep other weekly endurance rides to 4-4.5 hours to maintain a balanced training load.

How Do I Increase My Cycling Stamina Uphill?

To boost uphill stamina, focus on strength and endurance at lower cadences, incorporating hill repeats and tempo intervals. Gradually add climbing sessions to train both the legs and cardiovascular system for longer, sustained efforts on steep terrain, helping you tackle climbs with improved endurance and confidence.

How Long Does It Take to Build Stamina for Cycling?

Building cycling stamina takes time and consistency. For noticeable improvement, allow at least 6-8 weeks of steady endurance training. Progress varies, but with regular sessions targeting aerobic capacity, most riders feel a marked increase in stamina within a few months.