Endurance and speed are kind of opposite. If you are doing 17.5 miles, you don't need 3 to 4 hours in the saddle at one time.
You should design a plan. Progressive and do some intervals for speed. You speed will also increase with better form. Try to get out 3 to 4 times per week. Use a Heart Rate monitor, forget about speed and distance for now. Know how hard your body is working. Are you riding at 60-70-80-90% and for how long?
One longer ride per week at an easy pace is good. I would want to know what HR you are maintaining.
I agree with Livestrong2010. I use the same technique I am using for building speed and endurance while running. I do a shorter (15km but hilly) course at a faster pace, and go as long as I can once a week.
Persevere. Even if you fall on your face, you have moved forward.
PROGRESS, NOT PERFECTION.
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The guys I ride with keep telling to build up my endurance it's all about the time I spend in the saddle. I try to ride three times a week. Two days it's about 20 miles with a few hills but flat so that I can work on the speed. On Saturday I try to push as long and as hard as I can. Yesterday we were hour for 3:50 and put 55 miles on the bike. The longer you ride the better the endurance will get. My average speed is between 13.1 and 15 up from 11.1.
Good luck Ride Strong and Pedal Safe
Living life one mile and adventure at a time! Life is way to short be be living it on the sidelines. Set a goal and go for it!
I aim to bike 2-3x a week. I want to build endurance, speed and master my triathlon route. I ride around 10mph (yes, slow).
My triathlon course is a hilly 17.5 mile course. I try to do the course once a week and barely avg 10mph on that course, more like 9.5 or 9.75mph. I go faster on the downhills of course and slightly faster on the flatter portions but lose it all on the hills.
I also ride local trails that are not difficult and has no hills like the ones on my tri course. The trails cover over 40 miles.
Sunday I did almost 20 miles hoping that riding longer distances will help my endurance.
How do I go about build speed and endurance? Do I need to ride my actual tri course more often? Will going longer distance on the trails help me?
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