You can go into the higher zones, but if your true goal is endurance, doing so might not be perfectly tailored. Then on the weekend, pick a day and go out for longer, three to five hours. This will both help to boost your overall endurance, and increase your ability to cope with common challenges such as the mountains often nestled into the profile of overseas sportives. Once you can do that, maybe ride four hours and test yourself with one thirty minute block at tempo, then one 45 minute block at tempo.
How to Cycle Long Distances
This four to five hour ride contains a host of intervals at varying intensities, before completing the last hour at tempo. Want to give it a go? Fasted rides have often been used with the goal of weight loss — because a rider completing an easy zone two ride without topping up their glycogen stores will oxidise burn more fat. Fasted rides do set off a process called mitochondrial biogenesis — effectively the creation of new mitochondria in the cells — which in turn boost exercise capacity and thus endurance.
1. Pace yourself
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Hints for Distance Cycling Success. By Ian Buchanan Fit Werx If you have not ridden much distance or ridden with a big group, riding your first long organized ride can feel overwhelming. Work with a professional fitter and get your position dialed in and enjoy the benefits for as long as you ride. A well made short can make a world of difference.
10 great distance rides
Look for a high quality chamois and Lycra combined with a high percentage of flat seams for best results. Also, bulky seams in sensitive areas are usually not a good thing; cycling shorts are designed to be worn without underwear.
You need to keep the right amount of water and sugar in your system during a long ride or you will run out of energy. As people ride more frequently and greater distances, they will often do better on a firmer and more supportive and anatomical saddle.
There are even pressure sensing systems now available to help make the saddle selection process more reliable. With a little practice, you will find that you can actually get out of a clipless pedal system faster than toe clips and they are actually safer in the event of an accident than a toe clip. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login.
How to build your cycling endurance - Cycling Weekly
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