Bicycle is the most effective sport to build endurance. Although not very good to develop a strong body it's the very best for endurance. The average bicycle rider cannot ride more than 5 km per day. They don't know how to do it efficiently and they don't know how to maintain peak performance without getting tired. This guide will teach you how to ride 100 km easily. First of all you need a lot of hard training. I mean you must ride until you faint, no joke. Most people don't like the pain and the discomfort that comes attached to a hard ride. They slow down or even stop to feel good again. Bad idea. You must ride the bike until you can't see clearly because your vision is blurred thanks to the lack of oxygen in the brain. When this happens you can know for sure you are progressing perfectly. Don't worry because you will never die of a heart attack while riding with a great effort.
Heart attacks occur when you have cholesterol in your veins blocking vein that feed the heart's muscles. This only happens when you are +70. In the book How To Stop Worry And Start Living, Dale Carnegie tells us about a story of a man who was sick and tired of living and wanted to kill himself. The doctor agreed with him and said: Since you are going to end your life I have one suggestion for you, run until you drop dead. The patient tried a dozen of times but always failed because he was completely tired before dropping dead and every time he attempted again and failed he felt better and better. Physical exercise is awesome for you. This story makes the fear of heart attack go away immediately. You can't die because of too much exercise. If the heart can't keep up with the intense activity, the muscles will run out of oxygen and you will have to stop. Thanks to that you will have blurred vision and some dizziness. Don't worry, it's normal.
Never rest until you reach your destination. Stop and start again is very bad for your body. Instead slow down just a little bit until you can keep up with that all the ride. You must drink every 15 minutes even if you are not thirsty and you must eat every 30 minutes. Don't skip this or you risk burning out soon and you will need two or three days to restore the energy.
Always stretch your entire body before a ride. Muscles that need to be stretched are not stretched during the ride. This is even more important for abs. You need your abs more than you need any other part of your body. You don't think this is true but it is. Always train your abs at least 30 minutes per day and train them HARD. Train them until you can't breath with pain in the abs. You won't die don't worry. Lance Armstrong trains his abs one hour a day every day. If the world's best champion trains his abs like that why shouldn't you?
Finally keep in mind that if you don't train 100% with effort, speed, pain, and will power you will go nowhere. You can ride your entire life that you won't feel a piece of progress. Great progress comes with great pain.
