Practical Tips for Long Endurance Rides.
For many cyclists, the allure of long bike rides is undeniable. Beyond the physical challenge, these adventures offer a number of benefits that extend far beyond mere mileage.
From boosting endurance and race confidence to honing fuelling strategies and fatigue resistance, long bike rides have the potential to transform not only your cycling performance but also your mental fortitude. In this blog, we will explore why long endurance rides are important, and provide practical tips to make the most out of these adventurous journeys.
Firstly lets look at some of the benefits of long endurance rides.
Endurance Building:
Long, low intensity rides are a fundamental aspect of endurance training. As you push your body to sustain low intensity efforts over a long period of time, you improve your cardiovascular fitness and muscular endurance (we will cover these benefits in more detail in a later blog). This increased capacity increases your overall fitness levels, and will translate directly in an uplift in power across all time-frames from as little as 1 minute to 3 hours!
Confidence for Longer Races:
Challenging yourself to complete long endurance rides prepares you for any races and events you may have coming up. Completing rides that test your limits instills a sense of accomplishment and self-belief. Knowing that you have successfully ridden long distances gives you the mental edge needed to tackle races and events that may have seemed intimidating before. Off the bike, the confidence gained from conquering long rides carries over into other aspects of life, boosting your overall self-assurance.
Fuelling Strategy:
Long rides are excellent opportunities to refine your fuelling strategy. During extended rides, your body demands a steady supply of energy to maintain performance. Experimenting with different nutrition plans, such as consuming energy gels, bars, electrolyte drinks, or chews, helps you discover what works best for you. Understanding your body's needs and fine-tuning your fuelling strategy will be crucial during actual races or multi-day cycling adventures.
Fatigue Resistance:
Enduring long rides pushes you to confront fatigue and mental exhaustion head-on. This experience cultivates mental resilience, teaching you to manage discomfort and persist through challenging situations. As you become more adept at handling fatigue during long rides, you'll be better equipped to overcome fatigue during races or demanding rides, allowing you to perform at your best even under adverse conditions. You might find that it’s not even your legs which give up, it could be pain in your hands, feet or shoulders. This will provide you will valuable information on what needs attention, and possibly strengthening.
Practical Tips for Long Bike Rides:
1. Plan Your Route in Advance: Before embarking on a long ride, carefully plan your route. Consider factors such as distance, elevation gain, road conditions, and available rest stops. Use online tools or cycling apps to map out your route and have a backup plan in case of unforeseen circumstances.
2. Pace Yourself: Avoid starting too fast and burning out early in the ride. Maintain a sustainable pace that allows you to ride comfortably for the entire duration. Be mindful of your heart rate and power output, ensuring they remain within a reasonable range.
3. Plan Your Nutrition: Calculate your nutritional needs based on the ride's distance and intensity. Pack accordingly, and don’t forget some money in case you need to make an emergency stop!
4. Test Yourself Mentally: Long bike rides can be mentally taxing. Develop mental strategies to stay focused and motivated during the ride. Break the journey into smaller milestones, listen to inspiring music or podcasts, and remind yourself of the sense of accomplishment that awaits you at the end.
Long rides are more than just a test of physical endurance; they are transformative experiences that shape you into a stronger, more confident cyclist.
