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As has been answered carrying excess weight means having to crank that excess up the hills. While it may be a benefit on the descents that will be negated by how one ascends. Lose body weight if you need to. A weight that is more important is rotational weight- wheels, tires, shoes and pedals. Now to endurance, find a hill in a low traffic area and do repeats. Concentrate on pacing that you are not completely blown at the turn around place. Unless you are riding a recumbent it is best to lower cadence (rpm) to 60 – 70. It is good to move your hands to the top of the bar, but get your elbows out to keep your chest open.