Long-Distance Endurance Cycling: 12 Ways to Get Yourself to Peak Fitness

December 13, 2021

Long-distance endurance cycling can be thrilling if challenging activity. Whether you have a race coming up or want to challenge yourself to meet new targets, it is essential to prepare appropriately and focus on your overall health to achieve your objectives.

You will need to focus on all areas of your health to be successful and safe when doing an endurance ride. You will also need a high-quality bike and the right equipment to help you succeed. Here are some of our top tips to help you reach peak fitness for long-distance endurance cycling.

Set Your Goal

The first step should always be to set your goal. This could be a particular race or distance. Working towards a goal can make the entire training process much easier. It is best to work up in distances, particularly if you are a beginner. Start with something challenging but achievable to avoid demotivating yourself.

Invest In Your Bike

Your bike is the most crucial piece of equipment you need for long-distance endurance cycling. A poorly made bike will not offer you the stability and longevity you need for endurance cycling. It is best to look into many different styles of bike, depending on the terrain you will be riding on.

If you don’t already own your bike, it may be worth spending some time saving to ensure you can afford a bike that will offer the best performance. Research bikes online, look at reviews, and identify which bikes other long-distance cyclists use.

Do One Long Distance Ride Per Week

You should ensure you do at least one long-distance ride per week. This is often best (and easiest) achieved on the weekends. Set aside at least four to five hours to do your long-distance ride. Be prepared for it to be challenging at first and avoid overstraining yourself. Over time, build up how long you can go in one ride.

Remember to Rest

Rest days are crucial to aid recovery and performance. Ensure you take at least one rest day per week. You should also rest during the ride to regain your strength and energy, stay hydrated and refuel.

MIX Fast and Slow Rides

Fast rides can help you build up your cardio muscles and ensure you have the stamina to ride for long stretches. Slower riders are important to help you get used to being in the saddle for long periods. You should have a healthy mix of the two throughout your week during training.

Experiment With Fueling

Fueling is crucial when doing a long-distance ride. You should try different types of fueling to find what works best for your body. Without refueling, you will be unable to maintain a full day of cycling. Eating a breakfast high in protein and carbs is crucial to start yourself off right. Consider a bagel and eggs for a good combination of both.

You should experiment to find out what your body will tolerate during long rides. Take plenty of food with you on the ride and eat small amounts at regular intervals. Avoid eating anything new on the day of a race.

Take a Post Workout Supplement

Taking the right post-workout supplement can be invaluable to help you recover and ensure you are fighting fit for your next ride. A healthy meal is essential, but supplements can be a great way to improve the absorption of the various essential nutrients your body needs.

For help choosing the best post-workout supplement, take a look at the advice from supplement experts Ingredient Optimized.

Do Proper Bike Maintenance

The health of your bike is crucial to your own health and safety. You should practice regular bike maintenance, ensuring the bike is working properly before and after each ride. You need to do a regular bike service.

Check your breaks and ensure they are not too worn. Make sure nothing on the bike is loose such as quick-release wheels, thru-axle, and your headset.

Ensure your gears all work and your drive train is clean and lubricated. You can also check tire pressures based on the ride you are doing.

Check your tires over for any damage, such as cracking, and ensure the bike frame is free of cracks. Ensure that your wheels spin freely.

Find a Buddy

Buddying up can be a great way to keep yourself motivated and keep yourself safe on long rides. You could ask a friend that has an interest in biking or consider reaching out to local cyclist enthusiasts’ clubs.

Stretch Safely on the Ride

Long-distance rides can cause aches and pains as you stay in one position for hours on end. When you break for food, it is a good idea to do some gentle stretches to alleviate any pains you feel.

While riding, you can do some careful and safe stretches. Ensure that it is safe to do so by waiting until you reach a straight, clear patch of the road or path.

Some stretches you could do include shrugging your shoulders for a few seconds and carefully reaching one hand at a time between your shoulder blades.

Be Prepared for Mishaps

With any long-distance ride, there are issues that may arise. Knowing how to resolve common bike issues is crucial. You should take a bike tool kit with you on any ride, including a tire patching kit. It is also vital to take a first aid kit in the event that you have a fall. Falling is a common occurrence when cycling, so knowledge of basic first aid is critical.

You should also ensure you have your phone with you and that someone knows where you will be cycling and when you plan to return. Taking a spare battery pack is crucial to ensure you have power on your phone to call for help if you need it.

Get Good Sleep

Rest is crucial for your recovery, so you should get into good sleep habits. Ensure that you get between six and nine hours of sleep per night and take steps to improve your sleep quality.

It is a good idea to replace your mattress and pillows if they are not providing the best support. You should also ensure your bedroom is clutter-free and optimized to boost your sleep.

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