How To Train For Long-Distance Cycling

Are you ready to take your cycling to the next level?

The thrill of testing yourself on a long-distance ride is incomparable.

To be able to complete an ambitious challenge, you’ll need to properly train for long-distance cycling.

It’s not just about getting fit; it’s about being prepared mentally, physically, and gear-wise so that you can make it all the way!

But how do you go about properly preparing for such a challenge?

In this article, we’ll outline how to train for long-distance cycling / marathon so that you can meet your goals and prepare for success.

So grab your gear and let’s get started!

Goal Setting

Setting goals is essential to success in long-distance cycling. Goals provide you with a roadmap and milestones along the journey, which gives structure and focus to your training plan.

I like to set small, achievable goals that will help me reach my ultimate goal.

For example, when I first started out with long-distance cycling, my initial target was 100 miles and then I would add 10-20 miles each week until I hit my goal.

It’s important to break down the bigger goal into smaller milestones that you can easily achieve.

This helps keep me motivated and on track to reaching my final goal!

Setting goals also helps me measure my progress as well as adjust my training when needed.

Overall, having goals in place has been a great way for me to stay focused and organized during my long-distance cycling training sessions.

Getting Started: Keep In Shape Year-Round

I’ve found that the best way to prepare for long-distance cycling and stay fit year-round is by making fitness a lifestyle.

That means incorporating regular physical activity into your daily routine and not just focusing on cycling.

The training for any endurance ride, such as anything over 100 miles, is by properly building your base fitness.

This should include 12 to 16 weeks of riding long distances at a low intensity and with steady effort.

This training will help strengthen your aerobic systems and enable you to increase the number of consecutive hours that can be sustained on the bike.

Now that you have set your goals for long-distance cycling, it’s time to get started.

The first steps are often the most intimidating, but with practice and consistency, those feelings of uncertainty will soon be replaced by confidence.

I like to be in top shape before a competition or race, so I aim for a three to four-month prep.

This includes upping my cycling mileage to a peak of about 200-300 km a week.

I realize this isn’t for everyone, but for me, my training regimen always includes biking, running, and swimming.

The Training Week

The weekly schedule of a long-distance cyclist is often quite intense.

It’s important to have a plan that outlines when and how much you are going to ride, as well as what other activities you need to accomplish during the week in order to stay fit and healthy.

My training week typically consists of three to four days of cycling and one to two days of cross-training, depending on the time I have available.

On my cycling days, I’ll start with a warm-up ride for about 15 minutes to get my heart rate up and my muscles ready for the workout ahead.

I’ll then do some interval training or threshold work, depending on what goals I’m focusing on that week.

After this, I’ll go into endurance rides where I can really push myself and test how far and fast I can go.

I also make sure to do recovery rides throughout the week so my body can rest and regenerate after hard workouts.

This is usually a steady ride at an easy pace that helps me loosen up any tight muscles, clear my head, and just enjoy being out in nature.

I also incorporate strength training into my routine several times a week to build muscle strength that will help me power through tough terrain while riding long distances.

Finally, during winter months or when weather conditions aren’t ideal for outdoor riding, I like to use a turbo trainer so I can still get in quality miles indoors.

Overall, having a consistent weekly training routine helps keep me motivated and focused on reaching my distance cycling goals!

Nutrition also needs to be considered when planning your weekly schedule. Eating right will fuel your rides and help build muscle endurance over time.

Make sure that your diet includes adequate amounts of carbohydrates for energy and protein for recovery after each workout session.

You’ll also want to make sure you’re drinking plenty of water throughout the day in order to remain hydrated while out on the bike.

Three Main Training For Long-Distance Cycling

Now that you have thought about your weekly training plan, it is time to discuss the three key categories of cycling exercises in order to prepare for long-distance rides.

These categories include threshold sessions, interval training, and aerobic rides (1 extra bonus at the end).

1. Threshold Sessions

Threshold training on a bike is a great way to increase the intensity you can sustain for an hour-long time trial.

As 220 Triathlon points out, this wattage output often translates to better performance in races.

When doing threshold sessions, aim for 25-45 minutes of threshold intensity. Start small at 5-10 minutes with fairly short (3-5 minute) recovery periods.

Then, gradually increase in 10, 15, or 20-minute blocks until you get to your desired 45 minutes.

Threshold sessions are an important part of my training routine.

Twice or thrice a week I get up at 06:00 and do threshold sessions (skip my breakfast, by the way).

By not eating breakfast first, I am priming my body to be in fat-burning mode.

During these sessions, I focus on finding the sweet spot between pushing myself hard enough to feel the burn but not so hard that I overdo it.

These sessions help me develop my aerobic endurance and build up my lactic acid threshold which is essential for long-distance cycling.

As I ride, I monitor my heart rate and try to keep it at about 70-85% of its maximum heart rate for the duration of the session.

This helps me become comfortable with riding at my threshold level for extended periods of time which will come in handy when cycling long distances.

2. Interval Training

Interval training is a great way to build up your endurance for long-distance cycling.

It involves short bursts of high-intensity effort followed by recovery periods, allowing you to push past your normal physical limits and improve your overall performance.

Interval training can involve different types of exercises such as high-intensity intervals, speed work, time-trial intervals, or anaerobic intervals.

All these options have their own advantages and disadvantages depending on what type of goals you’re trying to reach with your cycling.

This training has become an essential part of my long-distance cycling routine. During the winter months, I use a turbo trainer to do intense intervals on my bike.

These workouts are incredibly effective in building power and muscular endurance as well as honing my mental strength.

I typically start off with a 10-minute warm-up before jumping into the intervals.

These can range from anything like 30-second sprints to 1 hour+ ride, depending on the intensity of the workout.

During these intervals, I focus on pushing myself hard but not too hard so that I don’t burn out.

If you prefer indoor training, you can still engage with the cycling community through Strava and Zwift.

3. Aerobic Rides

Aerobic rides are an important part of my long-distance cycling routine.

These are the rides where I mainly focus on steady pacing and endurance.

Again, I usually aim to ride at around 75-80% of my max heart rate, which is a good balance between pushing myself and being able to maintain the pace for a longer duration.

I find that aerobic rides are beneficial for building up my base fitness and helping me stay in an aerobic zone for a longer period of time.

This helps with the overall efficiency of my cycling, as well as giving me more fuel to draw from when I need it during a race or long ride.

I usually like to do these rides either alone or with friends so that we can help motivate each other and push ourselves further than normal.

It’s also great for tackling hills or mountains, as it allows you to pace yourself so that you can get up without running out of energy too soon.

4. BONUS: Include Yoga As Part Of Any Training Plan

Yoga has been a great addition to my long-distance cycling training plan.

I had heard that cyclists should incorporate yoga into their fitness routines, but I was skeptical at first.

However, as soon as I began to regularly practice yoga, I noticed a tremendous difference in my performance on the bike.

Yoga helps me to improve my flexibility and strength, both of which are essential when it comes to long-distance cycling.

My muscles have become more flexible and relaxed during rides, resulting in less pain and fatigue during long rides.

The focus on breathing techniques has improved my overall breathing rate during exercise, which allows me to get more oxygen into my muscles for increased endurance and power output.

Regular yoga practice can take a few weeks before the full benefits are realized, so I recommend incorporating yoga into your routine 3-4 times a week.

Start Early, But Don’t Overtrain

I’ve been cycling for many years, and I can confidently say that it’s never too soon to start training for long-distance cycling events.

Starting early is key if you want to give yourself enough time to properly prepare and ensure the best results possible.

However, while starting early is important, it’s also essential to not overtrain – something I learned the hard way in my own journey.

I was so keen to get in shape that I went all out on every ride, pushing myself as hard as I could without taking into account how much rest and recovery my body needed.

This resulted in me becoming exhausted and sore more quickly than usual, making each ride increasingly harder.

It wasn’t until I changed my approach that I started seeing real improvements in my performance and endurance levels.

Now, I try to mix up my efforts between intense intervals and active recovery rides, resting sufficiently between each session.

This has allowed me to slowly build my strength and endurance without overtraining or getting injured in the process.

Training should focus on steady progression over a period of at least three to six months in order to see results.

Fitness, age and conditions all play a role in how hard and how often one should train for these physically demanding tours — anything more could lead to overtraining.

Get Your Gear Right: Prepare, Not Repair

Getting a proper bike fit is essential to riding long distances comfortably.

This means that you must fine-tune your bike fit and make sure it’s best suited for your body type, riding style and needs.

To help with this task, many local bike shops host a professional technician who can help analyze your riding position and make adjustments accordingly.

The technician may lower the saddle height or switch out the saddle altogether, move the brake levers closer to fit small hands, or adjust it so you sit upright relieving neck strain and pressure from your hands.

While a bike fit may cost anywhere between one hundred to two hundred dollars, it is worth investing in as it can save you from fatigue and pain due to an ill-fitting seat and handlebars.

As such, it’s essential that you get a bike fit if you haven’t had one in a while or are new to cycling altogether.

Master The Mental Game And Unleash Your Inner Champion

When I first started long-distance cycling, one of the biggest challenges I faced was mastering the mental game.

The physical challenge of cycling for hours on end is no small feat, but it’s nothing compared to the mental battle that comes with it.

Mental toughness is a key factor in long-distance cycling. It’s not just physical preparation that will get you through the ride, but mental preparedness as well.

The key to success in long-distance cycling is learning how to focus your energy and stay positive even when you’re feeling exhausted or discouraged.

To develop mental strength, you should practice positive self-talk and visualization techniques throughout your training sessions.

Visualizing yourself completing your goal can help boost motivation and confidence during those moments of doubt and exhaustion.

Plan The Ideal Cycling Fuel For Before And During Your Long Ride

Now that you have mastered the mental game of long-distance cycling, it is time to focus on finding the right fuel.

Fueling up properly before and during a long ride is essential for any cyclist looking to maximize their performance.

As a long-distance cyclist, I’ve learned that refueling isn’t just about eating the right foods – it’s also about knowing when and how much to eat throughout the ride.

Here are some tips to help you find the perfect cycling fuel:

• Eat big breakfast loaded with carbohydrates and proteins before leaving – These types of carbs provide sustained energy over long periods of time. Some good options include oatmeal with banana slices and whole wheat bread with peanut butter. Eat 2 to 3 hours before you start.
• Pack snacks along the way – Bring plenty of snacks like granola bars, dried fruit, and nuts with you while riding so you can snack whenever needed. During my rides, I focus on consuming snacks high in carbs every 30-60 minutes. This helps keep my energy levels up so that I can keep going strong until the end of my ride.
• Rehydrate often – Make sure to bring lots of water and electrolyte drinks with you while biking to ensure proper hydration. Staying hydrated keeps muscles energized so they don’t get fatigued easily during extended periods of exercise.

Rest Is The Secret Weapon For Long-Distance Cycling

Resting is an essential part of any long-distance cycling training plan.

While riding your bike can be a great way to stay fit and build endurance, it’s also important to give your body time to recover.

When I’m training for a long ride, I make sure to include rest days in my schedule.

On these days, I focus on stretching, foam rolling, and other recovery activities to make sure my muscles are ready for the next hard workout.

I also take advantage of rest days by getting enough sleep each night.

By prioritizing adequate rest and recovery, I’m able to push myself harder during the days that I do ride.

Taking care of my body through proper rest gives me more energy and helps me avoid burnout as I train for longer distances.

Power Up With Strength And Mobility Routine On Your Active Recovery Days

On my non-cycling days, I make sure to get in some strength and mobility training.

I know that it’s easy to forget about strength training when focusing on long-distance cycling, but it’s really important for performance and injury prevention.

My typical routine includes exercises such as bodyweight squats, lunges, core work, push-ups, and pull-ups.

After the strength portion of my workout is complete, I spend a few minutes stretching and foam rolling to improve my range of motion and flexibility.

I always feel great after doing this routine; not only does it give me more power when I’m riding, but it also helps reduce muscle soreness so that I can get back out there for the next ride.

I’ve found that by taking care of my body through proper rest and recovery along with consistent strength and mobility training, I can keep pushing myself further while still maintaining good form.

Treat Your Body Right After The Ride

After a long-distance ride, post-ride recovery is essential. I make sure to take the time to properly cool down with stretches and foam rolling after my rides to help reduce muscle soreness.

I also like to refuel by having a snack or meal with carbs and protein within 30 minutes of finishing my ride.

This helps me replenish my energy stores so that I can recover faster and get back out there for the next ride.

I also make sure to drink plenty of water throughout the day after my rides, as it helps flush out the toxins in my body that can build up during intense cycling sessions.

Additionally, getting enough rest is key; even if I just take a nap or do some light stretching on days off from cycling, it helps me stay focused and energized for upcoming rides.

Proper post-ride recovery helps me stay at peak performance while avoiding injuries, so I never neglect this important step in my training routine.

Before The Event

Two weeks before the event is an incredibly important time to take care of your body. Doing it right will help you feel energized and ready on that big day.

The best way to maximize your performance while keeping yourself in top condition is by reducing the intensity and duration of your training.

Taper off slowly, cycling fewer miles than you would normally until one or two days before the event.

This will not only leave your muscles feeling refreshed but also leave you more mentally prepared for the race.

In addition to tapering off in the weeks leading up to the event, make sure to stay active in order to avoid stiffness.

I would also suggest getting yourself realigned by an osteopath a couple of weeks prior to the race–this can greatly reduce tension in your back and improve mobility.

Taking care of both your physical and mental well-being now will pay dividends by giving you an edge when it really counts: on the day of the big race.