The following methods will break your endurance ceiling and let you improve your endurance in most riding.
Think about your energy.
To really have good endurance, you need to use most of the energy reserves in your body.
Here are glycogen (carbohydrate) in muscle and liver, glucose in blood, triglyceride (fat) in muscle, and the largest energy reserve: body fat.
Therefore, this energy is the fuel tank for you to keep riding.
Of course, it can’t lack fat.
Excessive lactic acid or lack of oxygen supply will make you stop.
On the contrary, the reason why you stop in the attack is that you use up the glycogen in the muscle and have low liver glycogen or hypoglycemia.
This is commonly known as “hitting the wall”.
The sorrow of thin people is that they have less fat reserves and use too much precious glycogen reserves.
When the glycogen reserves are used up, they immediately hit the wall.
To increase your carbohydrate intake and increase your endurance, you need to eat carbohydrate food every three hours one to two days before long-distance cycling, and drink a lot of water to digest food.
These carbohydrates can help store glycogen in muscles, but only in these days, you just ride easily.
If you want to ride a short distance and violently, not filling glycogen will make you feel better.
Having breakfast early before riding, even if your glycogen reserve is sufficient, can’t guarantee your maximum endurance.
You need to eat breakfast early before riding, and eat breakfast rich in carbon water, protein and fat 2-3 hours before departure.
If you eat too late, it will reduce rather than increase your endurance.
Or, drink a carbohydrate rich drink an hour before you leave.
The goal of keeping supplements during cycling is to keep 200 to 400 calories of liquid or solid food (tested during training before formal cycling) in the stomach.
If you are sure of your high level, you can ride faster at the beginning, but you need to make up for it every 20 minutes.
Or, you will collapse after missing 1 or 2 make-up times.
The goal is to consume about 60 grams of carbohydrates per hour.
Researchers in the United States have explained that in a 64 kilometer ride, eating 15 grams of honey or glucose every 16 kilometers can improve the riding level than drinking only water.
Drivers who maintain high glucose and low honey glucose can get home 2.75 minutes earlier.
Compared with drivers who only drink water, the average power output in the last 16 kilometers is 40W higher.
If you find yourself often collapsing in the late stage of cycling, and cycling is just drinking water, this research is very useful for you.
Train your physical endurance to make your body really ready.
Take regular cycling in advance to ensure that your body can better use fat reserves, and the adapted drivers can use more fat and effectively save carbohydrate reserves.
You need to do 4-6 hours of aerobic cycling every week and ride for 2 hours without breakfast to ensure that you use the fat stored in your body.
To sum up: the most important thing to improve riding endurance is to eat, eat and eat.
You should eat a lot of carbohydrates 1-2 days before long-distance riding.
You should be full 2-3 hours in advance on the day of riding, and you should eat constantly during the riding process.
Of course, daily training should deliberately adapt the body to use fat as fuel, rather than valuable glycogen reserves.
As long as you pay attention to catch up, everyone can ride far away…