Training should take place on and off the bike. If you focus on endurance, strength, and speed, you'll be able to ride longer with less effort and more enjoyment.

Though training on a bike is an important way to train specifically for cycling, weight training provides many benefits for recreational and competitive riders. Benefits include: increased strength to help you climb hills, increased endurance for longer distances or pedaling into wind, and improved core stability, which helps the rider apply more power to the pedals.

Cardiovascular endurance is a major factor at any distance. You can improve endurance by performing any aerobic activity — for example cycling, running, or swimming.

Perform the activity for an extended period at a moderate intensity, about 30 minutes or more at about 70 percent of maximum heart rate.

A normal, healthy person's maximum rate is roughly estimated by subtracting his or her age from 220; the resulting number is beats per minute.

Muscular endurance is improved through weight training. It is essential to have adequate muscular endurance and strength in the lower body. Squats, lunges, step-ups, and leg presses strengthen the quadriceps, hamstrings, and glutes — the muscles primarily involved in cycling.

When weight training for endurance, use a light to moderate weight and perform three to five sets of 15 to 20 repetitions each.

Strength also can be improved on a stationary bike by working out at different intervals and intensities. Intervals on the bike should consist of six minutes to 60-plus minutes, depending on your fitness level.

Choose an interval that's 20 minutes long at an intensity that feels somewhat strenuous (your pulse should be at 75 percent to 80 percent of your maximum rate) once or twice per week for a month. Increase the time by five minutes per week if the interval is too easy.

After a month, switch to three to five sets of shorter intervals, six to 12 minutes long (80 percent to 85 percent of your maximum heart rate). Separate each interval with three minutes of easy pedaling.

If you want to be able to negotiate hills and pedal harder on any terrain, you need strength endurance. You can achieve this by doing low repetitions of heavy weights in the gym and by doing climbing workouts on a bike.

The weight-training workouts should be done with a resistance heavy enough to allow three to five sets of six to eight repetitions each, two days per week.

Climbing workouts can be varied and consist of rides on several hills or the same hill. Climb at a hard pace, then very hard — taking three to six minutes. Perform them once or twice a week.

Pedal leg speed — crucial for accelerating and sprinting — cannot be improved in the weight room. Do three to four intervals on flat terrain, in low gears, once or twice per week. Intervals should be performed seated, ensuring the body is not bouncing on the seat while you pedal fast.

Speed, strength, and endurance work together in this sport. Start with one to two months of endurance training followed by one month of strength training.

Endurance, strength, and speed can be trained on a bike simultaneously, but don't perform more than three strenuous workouts per week. Recovery is just as important as training.

Good Luck!