Build your ride: Endurance
About this page
Work towards that longer ride
Once you feel comfortable with the basics, you may feel ready for preparing for longer rides. Bicycle Victoria offers some sound and simple starters to increase your distance.
What to expect from this guide
- How to stay comfortable on longer rides
- How to eat and drink right
- How to look after your body
- A training schedule for endurance training
- A list of other, more specialised resources
Getting the basics in order
Before launching into endurance riding, we recommend you ensure you've got the basics covered. Read the Bicycle Victoria web page 'Basic and beginner training' first for information on:
- The right clothing
- The right gear
- The right skills
- The right food and water
- Initial check
- Warm ups
- Basic riding skills
- Building up slowly and frequently
- Training with others
- Training rides
Maintain fuel levels
- Use a 'Trickle feed' system - eating and drinking small amounts regularly. Drink every 10-15 minutes and eat every 20-30 minutes. A countdown alarm feature on your watch will assist with the timing.
- Don't consume large meals whilst cycling, as more blood will go to your stomach, weakening your legs and causing indigestion.
- Good fluids are water, along with Gatorade, milkshakes and vegetable juice.
- Bananas, apples, sultanas, dried apricots, fruitcake, sandwiches, vanilla slices and meat pies kept the legs turning!
- Too much plain water can increase your chance of developing hyponatremia or depleted salt levels in the blood. Electrolyte products like Gatorade (or cheaper to buy Staminade in powder form) will ensure salt levels do not deplete.
Staying comfortable
- Prevent saddle sores. If you have trouble with a rash or boils from sitting on the saddle too long, try washing the problem area with a products such as Betadine Surgical Antiseptic Scrub, T-tree, lavender or eucalyptus oil before and after cycling. Betadine is a bactericidal, fungicidal and virucidal cleanser, and is available from the chemist. If you are unsure about the use of any of these products, seek professional advice from a health food store, pharmacist or doctor.
- Change your knicks (bike pants) every 6 hours, especially in warmer weather. If you get sore try a variety of nappy rash creams or be patient and wait a couple of days for your hide to thicken! Try using a gel seat cover.
- Male and female cyclists should use gender appropriate bike knicks. For women there are special 'ladies knicks' and special women's saddles, designed to suit the female anatomy.
Look after your body
- Nothing can save your knees if they become painful. Knees are usually sore during the first couple of hours back on the bike in the morning.
- Cold weather makes them worse. Keep your legs rolling over, but don't push huge gears. Wear long knicks or leg warmers. Check your seat height and body position. Try altering your seat or handlebars slightly.
Look after your mind
- Fatigue and loneliness. It's important to evaluate yourself throughout the day, hour by hour, as conditions change constantly.
- Keep alert by concentrating on your goal - the distance you intend to achieve each day. Keep positive images and words rolling along with your wheels. Concentrate on strong, powerful words.
Endurance training rides
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A local cycling group might help you with your training program.
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Once you are feeling comfortable on your bike and have built up the weekly total, include some hills on your training ride. Find a long steady climb and constantly ride it, changing gears to match the hill.
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On hills, use your gears and change down. This will build up strength that you will need when you start riding past the 70km mark.
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There is no need to stand up on the pedals. Riding hills sitting in the seat is more energy efficient. You can stand up for short sessions (say 50 metres) to stretch the legs and give your bottom a rest.
12-week 'Consistency Programme'
|
Week |
Longest Weekly Ride |
Other Weekly Rides |
Total Distance |
|
1 |
35km |
25km, 20km |
80km |
|
2 |
40km |
30km, 25km |
95km |
|
3 |
45km |
35km, 30km |
110km |
|
4 |
50km |
25km, 20km, 20km |
115km |
|
5 |
55km |
30km, 25km, 20km |
130km |
|
6 |
60km |
30km, 30km, 25km |
145km |
|
7 |
60km |
30km, 20km, 20km, 20km |
150km |
|
8 |
65km |
30km, 20km, 20km, 15km |
150km |
|
9 |
70km |
30km, 20km, 15km, 15km |
150km |
|
10 |
70km |
30km, 15km, 15km, 15km |
145km |
|
11 |
75km |
30km, 30km, 20km, 15km |
170km |
|
12 |
75km |
30km, 25km, 20km, 15km |
165km |
Avoiding mistakes
The E-caps website (see link right or below) includes a detailed PDF manual titled 'The Endurance Athlete's Fueling Handbook'. It includes excellent resources on endurance training, including 'The 10 Biggest Mistakes Endurance Athletes Make and how to avoid them'.
Where from here
There are many excellent online resources that offer great tips and information on endurance training and riding. Here's a couple to get you started:
|
Name |
Description |
Web link |
|
E-caps (Endurance Supplements) - Endurance guides |
Detailed resources, including 'The Endurance Athlete's Fueling Handbook'
|
|
|
Audax Australia |
Helpful articles on long-distance riding |
Web links: Learn from the experts
Kathy Watt
Personal training from Kathy Watt, Olympic Gold and Silver medallist; and Carey Hall, who also represented Australia for road and track cycling.
Cassie Lowe
Current Race Across America (3,000 miles) women's champion and 4th place overall finisher at RAAM 2001.
Race Across America
Find info on the event, and tips for solo and team riders.
Long Distance Cycling E-Mail Lists
Log onto various lists to test your ideas and learn from experts.
Ultra Marathon Cycling Association
US based. Supports long-distance cycling. Find training tips and links to major Anerican events.
Audax Riders: FAQs
Everything from tips for new riders to cycle computers.
Books
The Complete Book of Long-Distance Cycling
The Long Distance Cyclist's Handbook
The full list of guides in this series
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Buying the right bike
-
Basic/beginner training
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Build your ride: technique
-
Build your ride: endurance
-
Build your ride: speed
-
Hills (up and down)
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Clothing: serious
-
Clothing: commuting
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Nutrition
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Bike gear (tyres, gears, brakes, lights, etc.)
All of these guides will be available on www.bv.com.au.