'Help Me Boost My Bike Strength & Endurance'

Kevin Gerrard has strong legs but lacks the endurance to keep his pedalling power up for a 70.3 bike leg. Nik Cook has the answers…

- Nik Cook

Kevin: Over the last couple of years I’ve improved my bike strength so I can complete 8 x 3mins at over 330W. But I struggle to hold a high power for longer rides at pace, for example 70.3 distance. What’s the best way to raise the power I can hold for 2-3hr rides?

Nik: Often, the best way to train for something is to actually do it. So, the simple answer to your question is to do well-paced rides of 3+ hours, instead of 3min intervals. Ensure that your functional threshold power (FTP) is accurately tested [see Training Bike, p82] and, for 70.3-distance training, aim to hold 80-85% of it. Try to ride at a consistent effort, keeping your average and normalised power figures as close as possible. These rides should be a weekly staple of your training.