A well-structured plan of training and physical strength are required to cycle long distances.
This guide is intended for both newbies who are preparing to go on their first long ride, as well as more experienced cyclists who want to improve their cycling abilities, endurance and fitness.
We’ll discuss the difference between endurance and stamina. We’ll also cover effective training strategies for cyclists of all levels.
We hope that by the end of this article, you’ll have all the information and tools necessary to tackle your next long distance cycling trip with confidence.
What is endurance racing?
Cycling endurance is about covering long distances. This usually means more than 80 km (or 50 miles). This kind of cycling is based on maintaining a steady speed for a long period. For cyclists to excel, they need to manage how hard they are working, their energy levels and remain mentally strong during their ride.
What distance is considered endurance cycling?
The definitions vary, but the majority of people agree that any ride longer than 50 km is endurance cycling. Some cyclists even go further and cover distances up to 160km (100 miles). The longer rides are a real test of a cyclists’ physical and mental limits as they have to deal with different terrains and weather.
Cycling: endurance vs. stamina
When it comes to cycling, it’s important to know the difference between stamina and endurance.
- Endurance is the ability to ride steadily and for long distances. It requires good cardiovascular health, but also muscle strength so that you can pedal even when you are tired.
- Stamina is the ability to handle short bursts intense effort. For example, a quick climb, and then quickly recovering so you can ride normally again.
For endurance cyclists, both endurance and stamina play a critical role. The former helps to maintain performance over a long ride while the latter helps us recover from difficult segments quickly. Together, these two factors create the foundation for effective and enjoyable endurance cycling.
Why do endurance training?
Endurance training is often called “long training rides” and it helps you manage distance and duration during your rides. The key is to focus on sustained effort for longer periods, rather than focusing solely on speed.
To burn fat efficiently, you need to increase your intensity. If there is enough oxygen, the body will do so. As intensity increases carbohydrate burn takes priority. This is fine, but remember that your body’s carbohydrate stores are limited and the rate you can replace them with nutrition.
It is important to improve your ability to burn fat, as your body has a much larger amount of fat than carbohydrates.
Understanding the aerobic threshold
To increase your endurance, slowly increase the duration your training sessions. However, you should keep your intensity below or at your aerobic threshold. This threshold is the point where your energy intake peaks at fat burning.
The carbohydrate intake increases and the overall fat consumption may decrease beyond this threshold. The aerobic threshold usually lies between 75 to 90 percent of the threshold heart rate (FTP) or functional threshold power. This percentage will increase as your endurance increases.
Progression: increasing duration of intensity
Start by evaluating the current duration you can manage. It means riding at a low intensity pace without getting tired or increasing your heart rate.
Start by determining if you are able to comfortably ride for three hours. You can gradually increase your riding time, depending on your goals. Check in regularly with yourself to make sure you’re still able to achieve it.
In addition, adding tempo blocks to your training around your aerobic threshold can maximize fat loss while increasing speed. Prior to increasing the duration of your rides, add tempo blocks.
The right length for long rides
It is important to include at least a long endurance ride every week. Your specific goals will determine the optimal duration. A weekly ride of 4 hours will suffice for events lasting between 4-5 hours.
It’s important to not exceed the duration of your event too often. The recovery after long rides may interfere with subsequent training sessions. It’s okay to train for the same length as your event, but not more. This will allow you to test your gear and refine your nutrition strategy.
If you are training for a long ride, it is advisable to do a longer ride every month (up to 6 hours), and then maintain endurance rides of 4 – 4.5 hours on the other weeks. This balanced approach will help you prepare for your goal ride.