How can I improve my endurance in cycling?
April 23, 2022 | 30,00 EUR | answered by Emma Hacker
Dear team of the online consultation,
my name is Eva Ackermann and I am a passionate cyclist. Lately, however, I have noticed that my endurance while cycling is not as it used to be. I used to be able to easily ride longer distances, but now I find myself running out of breath and my legs getting heavy after a short time.
I regularly go on bike rides and also try to improve my fitness through additional exercises. However, it seems that my endurance is not improving. I am worried that I may not be able to ride long distances as I used to and would like to know what I can do to improve my endurance while cycling.
What exercises can I do to increase my endurance? Are there specific training plans that I should follow? Should I change my diet to improve my performance? Are there possibly medical reasons for my poor endurance that I should consider?
I would appreciate your advice and tips on how to improve my endurance while cycling, so that I can continue to pursue my passion for cycling.
Thank you in advance for your help.
Sincerely,
Eva Ackermann
Dear Eva Ackermann,
Thank you for your message and your trust in my expertise as a sports physician. It is understandable that you are concerned about your declining endurance while cycling. It is important to get to the root of the causes in order to take appropriate measures to improve your performance.
Firstly, it is positive to hear that you regularly go on bike rides and also perform additional exercises to improve your fitness. However, it may be that your endurance is not improving because you may not be using the right training methods or neglecting other factors such as nutrition and hydration.
To increase your endurance while cycling, I recommend varying your training and focusing specifically on improving your aerobic fitness. Aerobic exercises such as jogging, swimming, or interval training on the bike can help improve your endurance. It is important to gradually increase both the intensity and duration of your training sessions to avoid overloading and injuries.
A specific training plan that includes both endurance and strength training sessions can help you improve your performance. It is advisable to have a professional trainer or sports physician create an individualized training plan tailored to your needs and goals.
Regarding your nutrition, a balanced and healthy diet is crucial for your performance. Make sure to consume enough carbohydrates for energy supply and proteins for muscle recovery. Sufficient hydration is also important to avoid dehydration and increase your performance.
It is also possible that medical causes for your poor endurance should be considered. A visit to a sports physician or a general practitioner can provide insight into whether health issues such as anemia, asthma, or cardiovascular diseases may be affecting your endurance.
I hope these tips and advice help you improve your endurance while cycling. Please do not hesitate to ask further questions or seek professional help if you continue to experience problems with your endurance.
Best regards,
Emma Hacker
