Optimally design basic endurance training for cycling

What you need:

• Bicycle Ergomer
• Weight cuffs
• Heart rate monitor
• light food
• beverages

Basic endurance training - background and functions

Depending on your physical constitution and general fitness level, targeted basic endurance training can make a significant contribution to improving performance.

• The persistence regarding the fitness level means that the pulse and strength can be maintained for a certain period of time without the body becoming exhausted, So the muscles are permanently supplied with oxygen, the heart beats in a certain rhythm and breathing evenly he follows.
• Cycle races also require a certain basic endurance so that longer distances can be covered, with power reserves still available for short sprints. You should also use a heart rate monitor for control purposes, so that you can use a maximum of 65% of your maximum heart rate and thus continuously improve your personal level of performance.
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• You should complete the basic endurance training in cycling in such a way that it is basically adapted to your current fitness level. In addition, you should eat consciously, i.e. avoid fatty foods and eat carbohydrate and eat a high-protein diet to provide important building blocks through nutrition and after exercise add to.

Increase resilience steadily and healthily

For basic endurance training, you should specifically integrate the essential factors of this type of training into your workouts and when driving the routes. This improves the body's aerobic abilities to utilize these energy sources better from fat and carbohydrates with the same performance.

1. Adjust your bike with regard to The translation, gears and function so that you get the basic endurance training fluent So you avoid overexertion by not cycling properly runs. Align your equipment accordingly so that this factor does not cause any disruptions.
2. At the beginning of the basic endurance training, drive at approx. 50% of your maximum heart rate while breathing calmly. In this way you make good use of the oxygen under moderate exertion and sugar and fat are metabolized while driving.
3. Drive longer and longer distances in this way until you feel under-challenged. Then increase the cadence so that you are cycling with a maximum of 60-65% of your heart rate; a heart rate monitor helps you to keep an eye on the value. Here, too, you should make sure that you breathe calmly throughout. Is the increase in If your breathing is too strenuous, you should continue doing the basic endurance training at 50% of your maximum heart rate.
4. Between the individual rides, it is advisable to use higher gears and to increase the cadence by the Bringing the body to ever higher performance limits, otherwise the adaptation of performance takes place more slowly.
5. As part of the basic endurance training, you should eat a diet rich in protein after your journeys and also eat healthy carbohydrates take, so that you are supplied with energy on the one hand, and at the same time no breakdown of the muscles through the utilization of amino acids takes place.
6. After long and intensive tours after the basic endurance training, you should also plan days off with it You regenerate completely and expand your realistic goals all the more efficiently can.
7. You can also optimize the basic endurance training in addition to riding outdoors with a bicycle ergometer indoors, too Weight cuffs can also improve muscle endurance and strength, so that you have very good performance reserves in cycling races feature.

You should adapt the basic endurance training in each sporting area to your current fitness level so that you can From this status, continuously expand your physical as well as mental performance upwards and to enhance. A marathon runner will also run longer and longer distances until the entire distance can be mastered using basic endurance training.