Summary:
Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. According to the Sports Fitness Advisor, cyclists training for long-distance rides should push themselves to the limits to prepare.
Category: Training
Push Yourself To The Limits
Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. According to the Sports Fitness Advisor, cyclists training for long-distance rides should push themselves to the limits to prepare. You should reach your VO2 max, or maximum oxygen consumption capabilities, during training to evaluate your ability to successfully complete a long bike ride. There are a number of steps you can take to make your efforts worthwhile.
Step 1
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. While you need to take long training rides, frequent interval training should be interspersed in your schedule.
The Routine
Ride hard for three minutes and then rest for three minutes. Continue with this pattern for 30 to 60 minutes.
The Video
Nino Schurter guides you through his High Intensity Interval Training Routines (HIIT). Frequency, threshold, VO2 Max, you name it, the World Champ gives you tips for getting FITTER, FASTER, and STRONGER.
Step 2
Train until you reach your lactate threshold at least twice per week. The lactate threshold indicates your anaerobic capacity. Typically cyclists reach their lactate threshold at close to 85 to 95 percent of their maximum heart rate.
The Routine
Use a power meter to track your performance. Hit the threshold and maintain the strokes for 10 minutes and then rest for two minutes. At least once a week ride at your maximum anaerobic capability for a solid 20 to 30 minutes.
The Video
In the video we will walk you through how to prepare and do your own lactate threshold test on the bike. Threshold protocol that you can do on your own anywhere. Get your results that will help you establish workout zones that will give you specific training numbers to increase your performance.
Step 3
Perform resistance strength building exercises every other day to build muscle endurance. Concentrate on your leg muscles by doing squats and lunges while holding onto free weights.
The Routine
Do 50 repetitions of each. Use leg machines at the gym set to weights comparable to the amount of resistance you use while pedaling to best replicate your long-distance ride.
The Video
In the gym to work on improving his pedal power. A combination of leg and core specific work will help increase your stability and efficiency.
Step 4
Stretch after every training session to increase your flexibility and avoid stiffness. Stretch your glutes, hamstrings and legs by sitting on the floor and bending your legs to pull each muscle group.
The Routine
Hold each stretch for 20 to 30 seconds to get the maximum benefit. Stand and pull each leg behind you and hold. Lean against a wall with your legs behind you and stretch the backs of your legs.
The Video
Stretching after a ride is really important for recovery and preventing injury. Check out these top 10 stretches from Scotty Laughland.
Step 5
Continue training in the winter months if you live in a colder climate by cross country skiing and riding indoor on a stationary bike.
The Video
Circuits are a really effective way of replicating specific movements you make on your bike. In this work out Paul shows Neil how he can target groups of muscles for descending. Try this workout to make you faster on the downhill!
Bonus Tips
Sign up for a race in the future so that you can have a training goal to which you can aim for. Give yourself enough time to reach the entire distance during training before you tackle a race or competition. Train for at least 12 weeks if you are new to long distance cycling.
Warning
According to Ultra Cycling trainers, you should listen closely to your body when you are in training for a long ride to avoid injury and to determine which areas need the most work. For example if you can only maintain your lactate threshold for 15 minutes, then make a note to prepare your ride accordingly. If you get a cramp, stop and rest to ease the discomfort. Pushing beyond your body's capacities can result in serious injuries that may preclude you from taking on the long rides.
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Contributing since February 17th, 2022.