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1

Yes to your entire second paragraph. A good reference would be Phil Maffetone's The Big Book of Endurance Training and Racing. His contention is that making the aerobic system more efficient is a healthier and more sustainable way to increase speed. I'm an ultra distance cyclist who has tried both Maffetone and Carmichael's Time-Crunched Cyclist, and I've ...


4

Long slow distance is great for building up a strong aerobic base (circulatory and respiratory systems), if you have the time. However, unless you choose good rides it can be boring and few people would consider doing it on an indoor trainer. For those who don't have that time, there's a century training plan in Chris Carmichael's Time-Crunched Cyclist and ...


0

Well increasing stamina and no weight reduction, requires you to take good diet, a bit more than usual to compensate for the weight loss caused by exercise. the rest is upto your own comfort. you should pedal continuously for 30 minutes plus without stopping, that would increase your stamina at a constant rate.


4

Training plans are all well and good, but the first goal is to be able to ride 9 hrs. There is no substitute for doing long rides to prepare to do a long ride. In my experience, for just developing pure endurance you get 80-90% of your training effect from a long ride. The rest of your training should be focused around reducing the recovery time to enable ...


0

Do 60Kmph or 45+Kmph average for 40 - 60 Km net perhaps 4 times a week on different days, then increment the distance 10Km every week, I did this in winter with an mtb. and I did practice one more thing continuos peddaling (I call it endurance peddaling). it helps a lot in endurance. 2 hills (30 degrees, 200 meters, tarmac) a month helped as well.


3

A perfect book for beginners in training is Joe Friel's "Cyclist's training bible". The main point he makes in his book is training periodization i.e. changing the volume and intensity of training depending on when you want your peak to occur. In your case this is simple as you have a single goal. In general the rule is: low intensity, high volume through ...


-1

Parabolic rollers are really easy once you get the hang of it but normal rollers are like riding on ice



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