How To Train For Long Distance Endurance Cycling Events
With their combined experience of how to ride and win these epic events we can think of no better trio than Kristof Allegaert Sarah Hammond and Josh Ibbett to ask for advice on the three pillars of race prep. Before outlining this training its important to mention a key component of successful distance cyclingnutrition.
One Of The Best Things You Can Do For Your Distance Training Is To Schedule A Long Ride One That Is Considerably Lo Cycling For Beginners Fun Workouts Cycling
These build your aerobic.
How to train for long distance endurance cycling events. Body mind and process. An optimal plan might be two good workouts where youre riding 60 to 90 minutes of tempo via a. Include interval training two to three times per week as you prepare for a long ride to increase your endurance and build your aerobic capacity.
Each week should contain one or two long rides at a steady pace. Training for Ultra Endurance Cycling isnt all plain sailing. Initially youll want to ride your tempo intervals and long endurance rides on different days.
Ride the steadiest pace you think you can sustain for the duration of a long ride. We explain how to ride your way into a double cen. A typical interval session might involve multiple quick bursts of speed for example 2 minutes at speed interspersed with recoveries 2 minutes riding slow Maintain this pattern over the course of an hour.
This is a very individual question that depends on how long of an event youre training for and your personal tolerances. Your speed for a double century will be slower than for 100 miles because of the cumulative fatigue. Developing the aerobic system helps you resist fatigue for the long haul.
Like I said earlier these long rides shouldnt be done right up until the. By including 2-3 interval training sessions per week perhaps on your commute will help build your endurance and aerobic capacity. In training as in the event make sure your clothing and bike is in top fettle and you can carry what you need to rescue the ride if you hit trouble.
To relieve your neck and shoulders shrug for 5 to 10 seconds. Training your body to use fuel effectively strengthening your cardio-vascular system and conditioning. It requires time effort and mental strength.
In fact endurance cycling coach John Hughes often says that the ability to ride long distances is governed by the amount of food and liquid your body can process. You should be able to talk while biking and your heartbeat should reach about 6070 of its maximum rate. An ability to comfortably cope with long distance is really only gained by time in the saddle.
Long rides develop base fitness and endurance. For example I always carry a pair. Working at a moderate rate for hours or days is only possible if you continually stoke the bodys furnace.
Base training involves steady moderate cycling to train endurance. Spend 80 of your time on the bike base training Zone 2 and 20 of your time interval training. On a clear stretch of road reach one hand up between your shoulders for a few seconds then.
Cyclists looking to optimize their interval training for endurance benefits should perform intervals ranging between 30 seconds to 5 minutes at a very hard intensity. Think of your available training time as split 8020. While you need to take long training rides frequent interval training should be interspersed in your schedule.
But beyond the science in a bikepacking event you must keep pedaling for days toward the finish. You should train up to a ride of two-thirds to three-fourths the duration of the planned event. If you can ride a comparably hilly century in seven hours then your first double century will probably take 16 hours or more.
How to Train for an Ultra-Distance Cycling Event We ask three Apidura Ambassadors how they prepare for ultra-distance bikepacking races.
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