I have a trike set up on a Kinetic trainer with silicone resistance. I gradually have worked my riding sessions up to 30 minute rides at a cadence between 80 and 90 in 5th gear (Sturmey Archer Internal 8). The first 20 minutes go by without great difficulty, but the last 10 minutes are quite challenging with the last 5 being grueling.
Here are my questions:
- Is it better to ride one daily session of 30 minutes, or two sessions of 15-20 minutes each?
- Is more strength likely to result from pedaling as fast as I can, as long as I can, and as often as I can (on the trainer) each day, or is improved endurance more likely?
- What would you suggest for a training routine and why, for somone looking to improve endurance, strength, fitness, and speed when riding the trails?