Endurance??

YouRang87

YouRang87

Active Member
Hey guys, been a while since I rode last due to an injury. I started riding again Saturday, anyways my new goal is to build some serious endurance. I could find endless info online but I want to ask the NJ community their experience with building endurance. What would you recommend? Due to a new work schedule and dimming daylight my time is more limited than before. IS IT Possible to grow endurance any other way than ride longer? Would more frequent rides build it? Instead of 3 times a week I rode 7? Instead of an hour hanging at level 2/3 what about an hour at 4/5? I'm not looking for shortcuts as much as I'm trying to find a way to optimize my minimal time- one hour before work one hour after. Sats n Suns I'm unlimited. Thoughts?
 
Time in the saddle (any time), multiple days in a row to get use to short recovery and long rides when you can (ie weekends). I did this and managed to survive a 7 day mtb stage race after not riding for 10 years.
 
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Longer rides coupled with ride as much as you can. Don't forget to allow yourself to recover (how is that for contradiction?)
 
I want to do "rides" that I couldn't even imagine years ago when I was very unhealthy. Kinda like a personal goal thing. Like hey I did that stuff. Example hell of hunterton. 80 something miles... Or some gravel rides in PA. Right now I'm toast after 35 miles. I've always been a fast and short human playing hockey, quick fast shifts. I want to develop into more of a soccer player on the field for 90. You know. It's a personal goal.
 
Step out of your comfort zone.

When I first started riding longer distances I stayed close to the shoreline so I could jump a train if I need to cheat and cut the ride short.

Other rides I tried to park in the center of my loop so I can get back easy.

Others I bring enough cash to call a cab or plan it close to a friends house.

My longest ride a year ago at this time was 25 miles. My weekend rides now are usually 5o plus and I have done a few centuries; all on a fat bike.

At first I had to wear knee branches the day after, but that is gone.

A lot of it is mental, if you are sore: ride. If your body tells you that you are tired, listen and take the wife to dinner instead.

Stay the coarse and chip away at your goal.

I am by no means a master, but was in your shoes not too long ago. You can get there fast, it just takes concentration, pain and letting go what feels comfy.
 
Johnny Utah said:
Step out of your comfort zone.

When I first started riding longer distances I stayed close to the shoreline so I could jump a train if I need to cheat and cut the ride short.

Other rides I tried to park in the center of my loop so I can get back easy.

Others I bring enough cash to call a cab or plan it close to a friends house.
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When I was in good shape (years ago, not anymore. i'm a pile of shit these days) I actually did almost the opposite in terms of my route planning to get that way. I used to map out a route, bring enough money for food/water along the way but not enough to call a cab. I'd bring enough stuff to fix my bike if I broke anything common and I'd leave the cell phone at home. That way I had no choice but to finish the ride or face the humiliation of going up to someone's house to ask to borrow the phone.

For me, I'd get out and ride and even if I was so tired I didn't think I'd make it back I always did, because I basically had no choice. It's kind of funny because now I find that I still do this same thing on my mountain bike when I get the rare chance to ride without a time restriction.
 
Are your weekday rides: Outdoors or Trainer? MTB/Road?

First thing is to quantify what you consider serious endurance and what/when your goal is.

Rough Idea: Mon/Fri off, Tues. some type of Z-4 / sweet spot interval, Wed. Z 2/3, Thursday some type of Z-4/5 interval, Sat./ Sun. ride as long as you can, group ride one of the days would be good look for a group that wont stop much.


Lastly if you go from not riding to 7 days a week you will be at best be burnt out and at worst injured by X-Mas.
 
YouRang87 said:
I'm not looking for shortcuts as much as I'm trying to find a way to optimize my minimal time
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after re-reading what you wrote, this is kind of the opposite as what stb is saying. riding everyday will get you stronger, eventually. following a specific program will optimize your minimal time. its not as fun as the stb222 or jimvreeland ride over state lines, but yeah.

i still think the ride an hour a day everyday is a great place to start. hell, it seems like ive still done that from january until october at this point 😛
 
pearl said:
after re-reading what you wrote, this is kind of the opposite as what stb is saying. riding everyday will get you stronger, eventually. following a specific program will optimize your minimal time. its not as fun as the stb222 or jimvreeland ride over state lines, but yeah.

i still think the ride an hour a day everyday is a great place to start. 😛
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All true. I will add to this. If you're going to be regimented I would suggest a coach or some form of comradery. Someone that can help keep the course.
 
The Kalmyk said:
All true. I will add to this. If you're going to be regimented I would suggest a coach or some form of comradery. Someone that can help keep the course.
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The problem with starting off with intervals is that you have no or limited base to build on, hence the just ride mentality.

Spence knows his stuff but a coach is the last thing you need, unless you have been riding for a few years and have hit a wall. While the work out advice in Bicycling mag may be below the seasoned trained person, it will work just find for a newb who wants to improve fitness. Unless you want to support someone in the industry, which is fine to do. That money will probably be better spent on winter clothing because you should be riding all winter.
 
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