I understand that limits of endurance are:

• limited amount of lactate one can reabsorb
• limited amount of carbs one can "refill"

Assuming I cycle slow enough that I will never create more lactate than I reabsorb and burn less carbs than I refill.

If one looks at athletes in ultra endurance races, like race across America, the main limit seems to be sleep.

When I read training plans, they often seem to be optimized to increase vo2max, Lactate Resorption or fat burning.

Question:

Which training unit / signal cascade optimally improves how long I can ride before getting to fatigue?

What I tried / assume?

I would assume that I can improve the endurance by taking long rides. But I don't really understand what I actually improve (muscle fatigue but how?). Also, which length and frequency of training units would be most effective? (E.g. Taking one ride of 100% of my maximal capacity or five rides with e.g. 80% of my maximal capacity).

I understand that limits of endurance are:

• limited amount of lactate one can reabsorb
• limited amount of carbs one can "refill"

Assuming I cycle slow enough that I will never create more lactate than I reabsorb and burn less carbs than I refill, those would not be limiting factors.

If one looks at athletes in ultra endurance races, like race across America, the main limit seems to be sleep.

When I read training plans, they often seem to be optimized to increase vo2max, Lactate Resorption or fat burning.

Question:

Which training unit / signal cascade optimally improves how long I can ride before getting to fatigue?

What I tried / assume?

I would assume that I can improve the endurance by taking long rides. But I don't really understand what I actually improve (muscle fatigue but how?). Also, which length and frequency of training units would be most effective? (E.g. Taking one ride of 100% of my maximal capacity or five rides with e.g. 80% of my maximal capacity).

I understand that Limits of endurance are:

• limited amount of lactate one can resorp
• limited amount of carbs one can "refill"

Assuming i cycle so slow that i will never create more lactate than i can resorp and i cycle so slow that i burn less carbs than i can refill.

If one Looks at athletes as Ultra endurance races, like race across america, the main Limit seems to be sleep. When i read Training plans, they often seem to be optimised to increase vo2max, Lactate Resorption or fat burning.

Question:

Which Training unit / signal cascade does optimally improve how Long i can ride before getting to fatique to continue?

What i tried / assume?

I would assume that i can improve the endurance by taking Long rides. But i dont really understand what i acutally improve (muscle fatigue but how?). And which length and frequence of Training Units would be most effective? (E.g. Taking one ride of 100% of my maximal capacity or five rides with e.g. 80% of my maximal capacity).

I understand that limits of endurance are:

• limited amount of lactate one can reabsorb
• limited amount of carbs one can "refill"

Assuming I cycle slow enough that I will never create more lactate than I reabsorb and burn less carbs than I refill.

If one looks at athletes in ultra endurance races, like race across America, the main limit seems to be sleep.

When I read training plans, they often seem to be optimized to increase vo2max, Lactate Resorption or fat burning.

Question:

Which training unit / signal cascade optimally improves how long I can ride before getting to fatigue?

What I tried / assume?

I would assume that I can improve the endurance by taking long rides. But I don't really understand what I actually improve (muscle fatigue but how?). Also, which length and frequency of training units would be most effective? (E.g. Taking one ride of 100% of my maximal capacity or five rides with e.g. 80% of my maximal capacity).