How did you increase or improve your stamina?

Discussion in 'Cycling Training' started by EfficientNinja, Apr 27, 2018.

  1. EfficientNinja

    EfficientNinja New Member

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    Hello bike enthusiasts!

    How did you increase or improve your stamina? It's been a while since I last exercised. I am not fit right now and I lose my breath even though I haven't biked that far yet.

    Can you recommend tips on how to regain my stamina and improve it?

    Thanks!
     
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  2. oldazcat2

    oldazcat2 New Member

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    You already took the biggest step by starting!! Now it just takes determination and patience. The bottom line is that the only way you improve is by stressing your body. If you're just starting, it may take a week or two of regular riding and pushing yourself a little on the ride to see improvements. You'll be stoked when you see those and you're on your way...

    In term of stamina, make regular, small incremental increases in distance at first. Once you're up to the distance you like, then make regular small; incremental increases in speed.

    Good luck!
     
  3. reighn

    reighn Member

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    Just use your bike regularly. Even not for a long travel. take a long walk and run sometimes. But I think much better to play sports it will helps you to develop your cardio, and since you have a bike, use your bike.
     
  4. treecko142

    treecko142 Member

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    You'll improve your stamina eventually as you ride more and more. You can also do workouts every morning just strengthening your core muscles or doing cardio, even brisk walking every day can help improve your stamina.
     
  5. Froze

    Froze Well-Known Member

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    Stamina takes awhile to build up, and you have to do it correctly or you could hurt yourself and or regress the stamina. So the best way that I know of to build stamina is to build yourself up slowly to be able to ride a 100 miles in a day, thus you need to follow a century training schedule, like this:

    http://www.kintera.org/htmlcontent.asp?cid=54755

    If you are having trouble going say 1 mile then you need to add 4 weeks to the beginning of the schedule, so the first 4 weeks would look like this:

    Week 1; Mon 1 mile; Tues 2 miles; Wed 3 miles; Thurs 0; Fri 2 miles; Sat 5 miles; Sun 2 miles.
    Week 2; Mon 2 mile; Tues 4 miles; Wed 5 miles; Thurs 0; Fri 4 miles; Sat 10 miles; Sun 4 miles.
    Week 3; Mon 3 mile; Tues 5 miles; Wed 6 miles; Thurs 0; Fri 5 miles; Sat 15 miles; Sun 5 miles.
    Week 4; Mon 4 mile; Tues 6 miles; Wed 8 miles; Thurs 0; Fri 6 miles; Sat 24 miles; Sun 6 miles.
    Then week 5 is where week 1 begins on the chart.

    When you do this schedule DO NOT try to go further then what the schedule says regardless how easy it seems, the purpose of the schedule is to build up your stamina without getting hurt or burned out. Also at this time disregard the easy, pace and brisk stuff, all you want to do at this time is put miles under your belt in a controlled fashion, once you've done your first casual century then you can go back and start over with the schedule week 1, not the week 1 I created, and pedal easy on easy days, pace means a speed a bit faster the easy but try to keep it steady, and brisk means you pedal faster then pace. Once you get use to that you can start over again...crazy as all this sounds, and add in intervals every other day which are tougher than brisk but it will make you a faster rider as the weeks go by so then you have stamina plus speed! You can google bicycle intervals to see how that works or post back here and we can lead you through that. The above schedule is more for people under 50 years of age, if you're older than that then you may need more then one day off a week for recovery especially above 60; if you are older you can try the schedule as is but if you find yourself worn out then respond to this post and I can rework the schedule to include 3 days off but the time it will take to get to 100 mile point will take a bit longer but you will still get there. When you're older it takes more time to recover so you need to pay attention to your body so you don't overdo and hurt yourself.

    I hope that helps and works for you, it should, I've given that plan to friends of mine who complained about the same issue as you have and those who actually followed it through to the end saw major improvements and were quite shocked as to how well it worked for them.

    The very last thing I recommend, if you haven't had it done lately, is to get a heart stress test done before you try the schedule I posted to make sure your cardo system is in good shape and can take the load you're about to put on it. PLEASE do this first thing so you can rule out any heart issues (regardless what you think, you are your worst doctor!) so you don't have a heart attack on the bike and maybe die from it. Make sure you tell your doctor you want a stress test done because you are going to be riding a bike for exercise and you are currently having stamina problems and want to make sure it's not heart or lung related problem before you proceed any further.
     
  6. EfficientNinja

    EfficientNinja New Member

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    Thanks for the detailed reply guys! I guess I will have to stick with my current stamina and build it up slowly and surely. I'll have to accept that I haven't done anything for my fitness the previous years so I will have to make my body healthy and fit gradually. :)
     
  7. DenisP

    DenisP New Member

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    The only way to improve your stamina/endurance is to start slow and train yourself to the level you desire.

    And how do you do that? Simply by pushing yourself to just within your limits every time you train. It's important to be safe when training, so I wouldn't constantly pedal at a rate where you're pushing past your boundaries so much so that you're exhausting yourself. I'd say find your limit, and scale things back a bit to just within that limit.

    Then once you've found this ideal pace, keep it up day after day. Once you find that it becomes easy, it's time to scale things up. The important thing is to take it slowly, even if you think you're not making much progress at first. You don't want to exhaust and possibly harm yourself.
     
  8. Corzhens

    Corzhens Well-Known Member

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    It is the progressive technique for me. For stamina in biking, you do a particular distance and speed on the first day. You increase the number as days pass by. It's like you started at 1 kilometer and you can ride for 2 kilometers after 1 week. The same with the speed, running at 20 kph on the first day and you improved to 30 kph after a week. You continue to increase the number until you reach the maximum that you can do.
     
  9. reighn

    reighn Member

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    I think I need to improve my stamina also. Having not enough sleep and lack of exercise will give you a weak and poor stamina. Honestly, I don't have much time to use my bike, maybe I need the time management again.
     
  10. Kakashi

    Kakashi Active Member

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    I'm trying to increase my stamina and endurance by eating healthy food and physical exercise by working out in the gym, also by taking some supplements that boosts my energy.

    I'm also maintaining a chart of the distance I cycled for every ride and try to beat each record everytime I go out.
     
  11. blackroes

    blackroes New Member

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    có thể chơi các trò chơi liên quan để gửi :))
     
  12. reighn

    reighn Member

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    Yeah, that's right, don't push your self, just do some minor exercise and routine to develop your cardio. Sometimes the more we are excited to develop our stamina, the more we suffer, because we want the result immediately.
     
  13. Kakashi

    Kakashi Active Member

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    In my experience stamina in cycling increases and decreases depending on your activity. If you do regular cycling activities and other exercises or physical sports then that builds your stamina while being stagnant and lazy would decrease your stamina levels drastically.
     
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