How to Improve Endurance and Distance on a Trike

In one of our recent newsletters, a reader contacted us asking if we had any tips for beginner riders on how to improve endurance and distance while riding. We put together an article filled with some of our favorite tips and tricks on how to ride farther and last longer on your rides.

Gradual Progression

Increase your trike riding distance gradually over time. Starting with shorter rides and gradually extending your distance over time can help you be able to get farther on your rides. Aim for incremental increases of about 10-20% per week to avoid overexertion and reduce the risk of injury.

Starting with shorter rides allows you to build a good foundation for endurance and distance over time. Manageable distances allow you to steadily improve your fitness without pushing yourself too far at the start.

Endurance Training

Incorporate endurance-focused rides into your trike routine. Focus on longer, steady-paced rides at a moderate pace to build cardiovascular endurance and muscular stamina. Aim to ride at a pace that allows you to maintain a conversation comfortably (known as the "talk test").

Over time you'll notice that you'll be able to enjoy extended riding sessions without over doing it. Endurance training opens up opportunities for enjoyable long-distance rides, whether it's exploring scenic routes, participating in organized events, or embarking on multi-day tours. Building endurance enables you to fully experience the joy and freedom of longer trike rides without limits.

Interval Training

Incorporate interval training sessions into your trike workouts can help you bring your endurance to the next level. Alternate between periods of high-intensity riding and recovery periods of lower intensity or rest. This type of riding can help improve your body's ability to tolerate higher levels of exercise and recover more quickly.

Strength Training

Strengthen your leg muscles, core, and upper body to improve the power you have during your ride. Include exercises such as squats, lunges, leg presses, core exercises, and other leg exercises into your training. This can help you to improve muscular endurance and reduce fatigue during long rides.

Strength training can also help you to prevent injuries in the future. Strengthening your muscles allows you to avoid injuries that could be caused by over use muscle strain and knee pain. Stronger muscles will provide better support and stability for your joints and make injuries far less likely.

Nutrition and Hydration

Fueling your body with the right stuff can help you to get the most out of your ride. By maintaining a balanced diet and staying hydrated you'll be able to maintain energy levels. Being dehydrated can harm your performance and make it so you get tired sooner. While riding it's a good idea to drink water regularly so you can stay out riding.

Rest and Recovery

Rest is a major part of recovering after an intense ride. Rest and relaxation can help to prevent pushing yourself too far. Make sure to incorporate rest days into your training and prioritize sleep and relaxation.

Allow adequate time for rest and recovery between rides to prevent overtraining and promote muscle repair. Incorporate rest days into your training schedule and prioritize sleep, relaxation, and active recovery activities such as stretching or yoga to aid recovery and reduce the risk of injury.

Mindset and Motivation

Mindset can play a major player when building endurance. Stay positive and motivated by setting realistic goals, tracking your progress, and celebrating your achievements along the way. Visualize success, stay focused on your objectives, and embrace the challenges and rewards of building endurance on your trike.

Following these tips will help you be able to build up your endurance and be able to go farther distances. Over time you'll be able to gradually increase your stamina so you can go greater distances without as much struggle.

These tips will also allow you to optimize your performance, reduce your risk of injury, and add to your enjoyment of your ride.