As a cyclist, there’s nothing better than completing a long ride to bring a sense of accomplishment, regardless of being a beginner or a seasoned pro.
Now, if you’re relatively new to cycling or have yet to attempt longer rides, there’s no need to feel intimidated, as building a successful long-distance ride often comes down to strategically planning ahead, and not just fitness.
As a beginner cyclist, the idea is to ride at a consistent pace for around 3 hours, to reach that goal, it is ideal to commit around 6 to 8 hours of cycling per week.
If you’re looking into various types of cycling training such as endurance training; you will need to commit around 8-10 hours per week, road racing; it won’t be about the long-distance, but targeting specific race intensity in a strategic way and many other cycling training intensities.
We want to educate cyclists to re-distribute training time and intensity to build up a more enjoyable and effective weekly long ride.
1.Arrange Your Schedule
Firstly, we understand many cyclists are busy with work and personal schedules, it can be hard to increase volume once they reach a 1 hour day ride. However, there are a few methods that may work when applied to a certain period of the year based on your race or fitness goals as well as your schedule.
That includes looking for an opportunity to ride longer during the weekends or midweek, this may require you to sleep early and sacrifice some leisure time. Eventually, it will greatly benefit your training.
Image via : Bicycling
2.Redistribute Weekly Ride Volumes
Also, try redistributing your weekly ride volumes. For instance, you may ride four 1 hour days spread out over the week, instead of riding five days use that extra hour on a weekend to ride longer. It will benefit you for a long ride and more recovery time within a week.
3.Fuel Your Body Properly
Moreover, we want to educate cyclists on the importance of fueling your body properly with energy packed food and snacks during longer rides.
Whenever you run out of energy and miss a couple of rides or are unable to complete the rides, take a look at your pacing and fueling habit. Ideally, eat something every hour you ride. As for pacing, it refers to how fast you are going. If you’re finding rides hard to finish, take a notch down and start pacing rather than forcing it.
Image via : Venture Travelist
4.Mix Up Your Training
Lastly, mixing up your training is equally important to prevent plateaued fitness, chronically tired legs, and to keep the cycling drive going.
You can vary the intensity of your rides, some days focus on endurance, low intensity, recovery rides, or even take some session off the bike to work on different muscle groups to reduce the chance of injury.
When you start to feel bored with cycling or training in general, consider switching up your regular routes and explore different new routes or terrain, it is a great way to go a mile further with the mindset of going on an adventure.
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For further inquiry please contact us: Max 012-2969969, Christine 012-3590048 or YG 016-2020911.