Endurance cycling often is known as long-distance cycling and it means harnessing your energy so you're able to cycle for long periods. Not to be confused with slow-riding participants, endurance riders maintain a steady pace to make the best time while staying comfortable on the bike. If you're planning a longer ride, ensure that you begin well in advance to train your body for the muscular strength and endurance that you'll require to finish the ride.
Build Muscle
When you undertake a long-distance cycle, you ask more from your muscles: more strength and more endurance. Without first strengthening your muscles, you might find that your endurance ride is uncomfortable, tiring and ultimately unsuccessful. By hitting the gym for weight training and muscular endurance exercise, you ready the muscles in your body to take on a longer ride. Focus specifically on your lower body, but don't forget to tone your abdomen and arms as well. By starting at least six weeks in advance, your muscles will be ready for a strong ride.
Fuel Up and Cool Down
Bringing along the right snacks and drinks for your ride means you'll have quick, easy access to fast nutrition to help fuel your effort. By keeping quick, high-carb snacks, such as dry cereal, rice cakes, pretzels and crackers, in your saddlebag, you'll be able to grab a handful when necessary for fast energy. Protein is best for recovery, so ensure that you have beef jerky, nuts and other high-protein offerings when you stop for the day. Finally, stay hydrated by drinking at least 7 to 10 oz. of liquid for every 10 to 20 minutes of riding. Sports drinks can help replenish both the water and salt that you lose through sweat, but you can replicate the effect by drinking water along with salty snacks.
Manage Pain
An endurance ride will have an element of discomfort, especially if your body isn't conditioned for longer rides. Start with a padded seat and adjust your bike for comfort before the ride. Then, use plenty of chamois cream to create a barrier between your skin and the seat of your bike shorts. This can help reduce painful chafing and blistering over the course of the ride. Plan for proper recovery after the ride, which can help keep tightened muscles loose and ensure that your body stays in shape for another ride.
Long, Steady Distance
Endurance rides don't automatically mean slow rides. It's a common misconception that reduced speed is necessary for a longer ride. While you might need to adjust your speed and avoid riding at full capacity, it can save more energy by riding at a comfortably steady pace rather than a slow pace over difficult obstacles. Practice your pacing and ride at a moderate speed that you can sustain for longer periods. If possible, undertake a few practice rides in which you can test your comfort and speed so that you know how a longer-distance ride will affect your speed, time and body.
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