If you think that one day you'll wake up without any prior preparation and ace a long-distance cycling adventure, you are probably wrong. Whether planning to go on a scenic trip to another city or have a cycling race up on the horizon, proper training is mandatory. You must follow a structured training plan to build endurance and stamina so you can handle the challenges ahead with confidence.
Don’t know where to start? This article is your complete guide to training for long-distance cycling, covering everything from building strength to gear tips.
Tips to Train for Long-Distance Cycling
Here are some tips that you can follow to train for long-distance cycling trips or races:
Have Clear Goals
Firstly, start by having clear goals. What do you want to achieve through your training?
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Do you want to build your endurance or looking to boost your speed?
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Perhaps you just want to enjoy your cycling trips without any exhaustion and unrest.
Your objectives will make it easy for you to create and follow a training program that aligns with your preferences and keeps you motivated.
Be Mindful of Training Volume
It's important to get your training volume (the number of sessions and duration of cycling per week) right from the start. This helps you avoid overtraining, which leads to burnout and injuries, and under training that might leave you unprepared.
Just to give you an idea, 6 to 10 hours of training per week is enough to get ready for any cycling event. However, you can up or down it based on your fitness, goals, and the event you are training for. You should also pay attention to the number of training days to build up your stamina for long-distance cycling.
For instance, if you used to hit the road on a bike 3 days a week, you may have to increase it to 4 to 5 days to build endurance. Most importantly, try a mix of slower and faster as well as longer and shorter rides to adapt yourself to different intensity levels.
Increase Your Mileage Gradually
Once you build enough endurance, you should increase your mileage gradually. A general rule of thumb is to follow the 10% rule, which means you should enhance your mileage by 10% from the previous week.
For instance, if last week you covered 50 miles, then the next week, you should aim for at least 55 miles. This incremental increase allows your body to adjust to the higher demands of long-distance cycling.
However, if you feel fatigue or discomfort, don't put your body under immense stress. Reduce the mileage a little to give your body the much-needed rest.
Prioritize Rest Days
Rest days are as important as rigorous training for long-distance cycling. Know that if you are training intensely, your body needs time to recover and repair the muscles.
Skipping rest days can lead to fatigue and even injuries, which can hinder your progress. So what we suggest is that you have one or two rest days a week.
On rest days, you can either indulge in activities like swimming or walking to stabilize your muscles while releasing tension. However, if you just want to relax, then lying down on the sofa or getting a massage can be great.
Change Routes
Cycling on the same routes repeatedly can become monotonous, and you may find it difficult to pass challenging terrains.
Therefore, you should mix things up by exploring new paths, climbing hills, or trying out zig-zag roads.
This not only makes the practice more challenging but also keeps things interesting, preparing you for a variety of conditions that you may face during long-distance cycling.
Do Off-Bike Training
Indeed, cycling is the main focus; you also have to incorporate off-bike training to increase your performance. Activities like stretching, core, and strength exercises are ideal for improving endurance and flexibility.
For instance, you can do squats to build your leg strength, while planks are best to strengthen your core. You may also hit the gym to use equipment like AB rollers and leg presses to have a good posture during cycling.
While training and rest days are important, you shouldn't compromise on your diet. Here are some things you must do as part of your cycling training:
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Stay hydrated; carry a water bottle and take two to three sips every 10 to 15 minutes to avoid dehydration and be energetic.
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Intensive cycling requires you to consume 1,000 calories per hour, depending on your cycling intensity and duration. So carry on-the-go energy sources like energy bars and gels that keep you well-fuelled.
FAQs
How to Stay Motivated During Long-Distance Cycling Training?
To stay motivated during long-distance cycling training, you should set clear goals and track your progress over time. You can also invite a partner to join your training sessions or collaborate with a cycling group, as they can give you the motivation you need to keep on going.
What Gear Do You Need for Long-Distance Cycling?
For long-distance cycling, you need a variety of gear, like helmets to reduce impact on the head during a fall, and gloves for a good grip on the handle while you explore challenging terrains. You should also wear anti-fog lenses and have proper lights for visibility in low light or dark conditions.
How Often Should Rest Days Be During Bike Training?
You should take a rest day once or twice a week to give your muscles time to heal and repair so you can get to training even stronger than before. On rest days, you must get plenty of sleep, do some yoga for mental focus, and eat nutritious meals to maintain energy levels.
Conclusion
Long-distance cycling training becomes easy if you start with base training and gradually increase the mileage. However, if you are looking for some reliable cycling gear for your next race or trip, RockBros Bike is the ideal place. We have a collection of bike equipment and gear ranging from helmets, bike racks, and bells to bike computers and seats.
Contact us today and get your hands on the most exceptional bikini essentials that are sure to make your every trip safe and more enjoyable!
