Gameplan: How to effectively increase bike mileage

MANILA, Philipines – There’s a lot more science now that goes into sport. If your game plan is to get better and go longer in cycling – be it road, mountain, or triathlon – we’ve got tips from Coach Andy Leuterio on how to effectively increase distance on a bike.

1. Ride 3 to 4 times a week. Make sure one of those rides is a long ride.

2. Increase 10-15% of your long ride miles or minutes until you reach 120% of your target distance.

3. Add quality miles so you can also develop more power. Coach Andy recommends that in the long ride warm up for 20 minutes then do 30 minutes of riding in a high gear and low cadence then 8 minutes of intervals at 90% of your maximum heart rate. Do this set five times.

4. Rest. Enlightened endurance athletes follow a simple formula: training stress + rest = physiological adapatation. – Rappler.com