How to improve cycling endurance? I've hit a plateau in my training and need some adv

[momoviribus]

Hello everyone, I have a regular cycling routine and consider myself an enthusiast, but since contracting COVID-19, I’ve noticed a significant decline in my endurance. Routes that I used to complete with ease now leave me feeling fatigued halfway through, with my legs unable to generate the necessary power, severely impacting my performance.

To address this issue, I’ve tried incorporating some physical training to aid recovery:
Running: Primarily to improve cardiovascular endurance
Weighted vest: Wearing it while walking or jogging to improve load-bearing capacity
Gym strength training: Doing some heavyweight exercises to strengthen core and leg muscle groups

However, the results so far have been less than ideal, especially in terms of sustained endurance and explosive power during cycling, which haven’t improved much.
I’m wondering if I should be more targeted in my approach, such as adding interval cycling training or doing more core stability exercises?

[DKen]

I have found riding intervals during the week with skipping a day or two off then back riding a day or two helps go 4 times further on the weekend. Chewing a lot per bite to predigest food for nutrition, no alcohol anymore promotes hydration. Off day aerobic exercise or karate / taekwondo for flexibility and breathing. A cyclo cadence and distance computer gives a range to stay in for endurance / pace.

[GirishH]

Hello @momoviribus, sorry to hear about the endurance issues post-Covid. One thing I always remind myself — and I’m sharing it with you now — is to be kind to my body. Fortunately, as far as I know, I didn’t contract Covid, but I still struggle more than I did on my last ride.

I always tell myself I’m a day older, a year older, or maybe my body just hasn’t had enough rest, or my food is different or the day is a furnace-day. I try to give this body a break — a mental break too.

Physically, I do all the training you mentioned. I run, cross-train by working on the farm/yard, and hike with a heavy backpack.

When I worked a full-time job, I used to hit the gym every day for yoga, weights, or Zumba classes. I carried a heavy backpack when I ran or cycled to work.

I agree with @DKen — skipping a day/two in between really helps.

At the end of the day, give yourself some love and care. We put our bodies through a lot.

[Jesper]

All good advice.

How long were you idle? It does not take much of a break to lose that endurance and some strength.

I do interval training on nearly every ride; to mix things up and increase the heartrate from cruising speed.

I also carry extra weight as spare water to increase resistance while maintaining the same speed. Ride against the wind, climb hills, etc.; but do things in comfortable stages.

Ride in a lower gear, increase cadence; maintain normal speed.

Cross training of any nature is great whether walking or more intense exercise. If you have the opportunity to stay active while working; do it (climb stairs, do laps, etc.). Allow muscle recovery and repair or ypu are fighting yourself; and eat and sleep appropriately.

Have you been checked by your physician? Could be something not related to COVID; and you can actually be symptom free, but have "Long COVID" from exposure and not necessarily from getting sick.