endurance bike training

If you have a good races programe in the season the best idea to increase your endurance is to ride a lot a few weeks before the races start. It dependes also on your goals, age, sex, weather conditions and your present level of fitness. If your races are for example 100kms long I would suggest to start doing endurance programe 2 months before the races start riding 3 or 4 times a week and in the first two weeks not exceeding 50 kms a day. Next two weeks you can ride maximum 75kms a day and one monthe before your first race starts you can begin 100kms workouts. Remember that if you want to improve your cycling fitness you have to have a plan and each training should have a goal. So I would start with two endurance bike trainings a week, riding staedily for about 50 kms without many abrupt accelerations. Other two days I would devote to improving your strength and speed. One week before the race don't get tired too much and don't do any long trainings or exhausting workouts. Remember to relax and have a rest before workouts. It's also very important if you want to be the next Lance Armstrong.