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post #1 of 8 (permalink) Old 08-18-2006, 10:46 PM Thread Starter
 
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Endurance

Ok so at the end of the season i am doing the 4 hour endurance with a few buddie of mine. I'd like to start training now if possible, but have no idea where to start. I need to be able to ride at 'pace' for a long time. What excersises should i do to get more endurance ?

Thanks
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post #2 of 8 (permalink) Old 08-19-2006, 09:00 AM
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running would be the first step. get to where you can run 3 miles per day everyday...


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post #3 of 8 (permalink) Old 08-21-2006, 10:57 AM
 
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I'd have to agree an endurance race is just processing oxygen. I would start working your way up to training at however long you're supposed to ride then add 50% to that. So if you have to ride straight for 60 minutes you should be running or cycling for 90 minutes. You should start at a level that you can complete 90 minutes then increase the work load each time. if you run 6 miles in 90 minutes the first time then shoot for 6.10 the next time. I would probably try to keep running down to 1x a week then maybe cycle 2x a week. On your off days if you feel well do some active rest like walking at a moderate pace for 30 minutes or just stretching really well.
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post #4 of 8 (permalink) Old 02-16-2007, 04:34 PM
 
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maybe you can add pull-up bar hanging as your last exercise... just hang til failure and do several sets. wouldnt hurt to build strength and endurance to your grip.. and breathing exercise.
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post #5 of 8 (permalink) Old 02-16-2007, 07:12 PM
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Yoga so you don't cramp up



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post #6 of 8 (permalink) Old 02-17-2007, 01:04 AM
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yes running...


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post #7 of 8 (permalink) Old 08-11-2007, 12:59 AM
 
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take N.O Xplode and cycle your ass off. Ride at a cadance of say 100rpm in a tall gear for at least 2 hours. Do this 3 times a week.

I race 6, 8, 12 and 24 hour XC Mountain Bike events 9 times a year and that's all I do. N.O Xplode and WPI afterbig training and WPI during the long races.

Last edited by Uncle Petrol; 08-11-2007 at 01:02 AM.
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post #8 of 8 (permalink) Old 08-12-2007, 08:49 AM
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I did an endurance race a few years bike and I used a stationary bike as my number one training tool.

I looked at it as when your racing you have short bursts when you crank it up with time to rest in between. I used my heart rate as a gauge because when you are racing those of us not named rossi really get our hr up when battling with someone

what i did was i would find the pace that kept my hr around 130 and crusie there for a few minutes till i fellt good and warm, then I would blast my hr up to 160 and hold it there for 1 min. Slow down till your hr gets back to 130 and blast it back up to 160 and hold again. What youll find is a couple things:

as you do this it will take less time to warm up. When you do cardio the first couple minutes always seem hard then your body loosens up and you get like a second wind. That second wind will come preety quick once you train a while.

your HR will respond much faster as you train like this, both up and down, so you can respond better to high intensity conditions and you recover quicker. I would do this for 45-60 minutes at a time because I knew I would be doing a 40+ minute stint

i started about 4 months before the race. In the race I ran 22 laps in a row almost all within the the same .5 second so it deff worked. The only reason I came in was the gas light came on other wise I could have went 20 more

good luck, I though it was a blast doing the endurance race


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