I am a biker who tries to average 15 MPH I go from rides varieing from 10-40 miles. I want to do more. What are good exercises to make me in better biking shape. Dosn't have to be just ride a lot. Are there any programs out there?
Try the "Shape of Your Life" program by Outside magazine. This program has you working on endurance, speed, stamina, strength, and balance. All of these will improve your cycling.
Also, interval workouts on the bike will make you faster and stronger. There are a lot of good sources describing these types of workouts. These are relatively short workouts that yield huge returns.
Interval training helps with endurance. You should only do one a week early in the year. And as your miles increase then you do two to three a week. They don't take very long. But they are very effective.
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