Cycling is a great way to get around and be healthy at the same time. It's no wonder it has surged in popularity in recent years.

This article will teach you how to increase your cycling endurance and strength, as well as tips on how to bike more efficiently. Whether you're a beginner looking to build up your strength or an avid cyclist, this guide will help you reach your goals.

Get the right gear

There’s a lot that goes into cycling, and some of it is just optional. You can get by with riding a bike as-is, but you’ll go farther and faster if you have some basic equipment to help your ride along. Here are the basics:

• A helmet that fits you well
• Clothing that is good for biking and weatherproof if needed
• Cycling shoes or whatever shoes fit best on your pedals (running shoes work too)
• Bike lights so you can see at night or in low light situations
• Gloves to keep your hands warm and experience less road vibration through your wrists

Build strength

Training to improve your cycling performance starts with aerobic training. The foundation of any good training program is a big aerobic base, but if you want to be a better cyclist, there are other elements to consider when planning your training. To make rapid improvements in performance, you need to ride often and consistently, but quality counts too.

Strength Training for Cyclists

Strengthening your muscles and building power is an important part of improving as a cyclist, especially during the off-season. You can do this with upper-body resistance training (think push-ups) and lower body strength work using machines or body weight exercises like squats and lunges. On the bike, either on the road or in spin class, focus on high-intensity intervals of 20–30 seconds with 30–40 seconds rest that target muscular strength and endurance.

Ride on different terrains

To ride like a pro, you’ll need to become an expert on many types of terrain. Try riding in the hills for a workout one day and riding flat roads for a more relaxing ride another day. Cycling apps can help you explore new routes nearby and allow you to share your adventures with friends.

Not all routes are created equally. A hilly route can give you a full-body workout, but it will also be much more challenging than riding on flat terrain. On the other hand, a flat route will be easier, but won't push your limits as much as a hilly route would.

• Map out your rides before hopping on your bike.
• Explore new types of terrain.
• See how far you've gone and how long it took.

Practice riding in different weather

Learning to ride in different weather conditions is not only important for your safety, it’s also a good way to improve your bike handling skills.

Here are some pointers on how to do just that:

• Ride in the rain. It can be fun! If you don’t believe us, check out this article on how to ride in the rain like a pro. Of course, this isn’t always possible—if you live in an area that gets cold and snowy weather, riding in snow is probably not very practical (or safe).
• Dress appropriately. This means having extra layers on hand if you get caught out when it starts sprinkling or the temperature suddenly drops. You can also purchase various gear such as gloves or shoe covers made from waterproof materials (like GoreTex). Rain jackets are indispensable for wet riding conditions and there are plenty of options available from brands like Showers Pass and REI.
• Protect yourself from the elements by investing in some fenders for your bike if the idea of getting pelted with muddy water sounds less than ideal (and it does).

Be a year-round cyclist

No matter what the weather is like, there's always some way you can get outside and ride your bike. The key is to be prepared for whatever comes your way.

Pack the right clothing, including winter gloves, knee warmers and a headband or balaclava if it's really cold out. If you're riding in wet conditions, make sure you have a jacket that will keep the rain off you. A good pair of water resistant pants will also keep you dry on those wet days. And don't be afraid to use fenders to keep your bike clean and mud and water off of yourself as well.

If the temperature drops below freezing, you'll want to use studded tires so that you can still ride on icy roads and trails. If it's extremely cold, but not icy out (or if there's no snow), it could still be nice enough to ride outdoors with the right gear, so don't discount riding because of temperature alone!

Once summer rolls around and temperatures are at their peak during the day, either train early in the morning or late at night when things have cooled down a bit or take advantage of air conditioning by jumping on an indoor trainer or spin bike in your basement or local gym instead! Whatever time of year it is, there's always an excuse to get out and enjoy riding your bike.

Adjust your training to your goals

Before you begin planning your week of training, take time to identify the differences between long-distance and short-distance races. The races are often separated into two types, those that span less than 30 miles and those that are longer, sometimes much longer. Long-distance races tend to be more about endurance and a steady pace, while short-distance events emphasize higher intensity and power.

If you are training for a shorter event, such as a criterium (or crit), which is typically around 1 mile long with multiple laps in a closed circuit course, focus on high intensity efforts during the race to break away from the pack or prevent them from breaking away from you. For example, at the end of each ride do some standing sprints or high cadence intervals (increase cadence by 10%) in your highest gear so that you can practice delivering maximum power output in short bursts.

If you are preparing for an endurance event like a road race or Gran Fondo, which can range anywhere from 100 kilometers (62 miles) to over 200 kilometers (125 miles), work on increasing your aerobic capacity by doing long rides at least once per week at 75% max heart rate or below so that your body gets better at using oxygen efficiently.

Plan ahead to bike more often

Whether you're heading to the shops or taking your family on a sightseeing trip, Google Maps has a nifty cycling directions tool which allows you to calculate the shortest route by bike. This is useful for planning your commute, too.

You can also use these tools to find the best cycle paths and greenways in your local area. They might be slightly longer than the fastest option but they'll be more scenic and may well be quieter roads if you'd rather avoid busy traffic-filled routes.

Once you've done this, keep an eye out for any detours or closures that may affect your journey when you set off.

Ride in a group

Riding in a group is one of the best ways to improve your cycling. Not only is it safer and more fun, but it also provides a great opportunity to learn from others and push yourself.

When riding with a group, riders take turns at the front of the group pushing wind resistance, allowing all riders to save energy and move faster than they would on their own. This is called drafting. If you don’t already know this term, then you’re not ready for group rides!

One significant advantage of riding with a group is that it allows you to experience various styles of riding and learn from other cyclists. For example, good bike handling skills are important in order to ride safely in close proximity to other cyclists (and moving traffic). This skill can be learned by regularly riding with more experienced cyclists who have excellent bike handling skills.

• It is safer.
• You get to learn from others.
• You can push each other.
• It is more fun.