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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