![[Sunrise cyclist for 3 Training Strategies to Build Endurance.png]] **Most of my training for ultra-distance cycling is indoors**, my best strategy for fast fitness improvements. Recently I trained for an ultra-distance cycling race, clocking around 20 hours a week of training. To manage this training load, with a full time job and family, I used three strategies to build my cycling endurance. These strategies can be used for all levels of cycling and all levels of availability, I'll also include what one week looked like for my training. > [!warning] **You should always check with your doctor before beginning any new exercises.** So, if you are ready to improve your cycling fitness let's get started. # 1. Interval Training Sessions I really dislike interval training sessions … Well, I used to. **A big shift to disliking interval training less was moving my sessions indoors.** This removed the variables of riding outside making my sessions shorter, more predictable, and more efficient. I saw faster fitness improvements and quicker increases in my functional threshold power (FTP) output. Interval sessions typically focus on building lactic threshold, VO2 Max, or anaerobic capacity. All of these have different levels of suffering involved, but each will ultimately build your overall endurance. To get the most out of your interval training, shoot for one to two sessions a week. Space sessions out with endurance training in between. ![[Interval days.png]] # 2. Long Zone 2 Endurance Rides **Recently, there has been a shift in training**, coaches are focusing more training sessions on endurance training solely in zone 2 of their athletes' FTP. *Think of zone 2 as an all day, conversational pace, typically around a heart rate of 140-147 BPM.* Long zone 2 endurance rides take time, plan for multi-hour sessions, and shoot for outdoor riding. If you are new to cycling start with manageable distances or times. Sometimes the weather is crap, in these instances train indoors, but shorten the session by 20%. Your goal here is “time at task”, hours in zone 2, helping your body, cardiorespiratory, and digestion acclimate to long rides. Shoot for one long zone 2 endurance ride a week. These sessions will be time-consuming, but planning them ahead of time will reduce family or work friction. ![[Long endurance ride.png]] # 3. Cross Train **Cyclists should spend time off the bike cross-training.** Cross-training helps maintain your strength and flexibility while reducing the chance of injury. For cyclists, cross-training is any exercise that is not cycling — running, stretching, Pilates, yoga, or weight lifting are great examples. Building twenty to thirty minutes, two to three times a week, into your training plan will reduce the analysis paralysis of what exercise to do. Start with yoga or stretching, your legs will thank you, and try adding other exercises like running as time permits. ![[Cross Training.png|400]] I used these three strategies while training for my ultra-distance race. They helped keep me fit, injury-free, and motivated. If you enjoyed this article or found it useful do me a favor and give it a clap and follow me.