Prevailing long-distance endurance cycling can be a big challenge. but doesn’t that apply to all milestones in endurance sports? However, athletes, even beginners, should not be afraid of them. Even if you’re not very athletic, there’s absolutely no reason why you can’t go on a long ride if you train properly with a trainer.
If you have finally decided to go on long rides, all the best, dear athlete. Now let’s look at the tips we’ve compiled below to help you feel confident and strong during your workout.
1. Be realistic.
The major thing to do is to be realistic about your starting point and not go overboard in the beginning. Make sure your goals are specific to you, measurable, achievable, realistic, and timely. The build-up of resistance to pedaling does not happen instantaneously but is a slow and rewarding process that can be achieved with appropriate continued training. Make sure you set realistic goals to stay motivated. Once you’ve reached that goal, you can tick it off and set a new one! For example, you can plan to drive 50 miles in 8 weeks depending on your driving level and physical condition. It is therefore realistic and achievable for you individually and in an equally achievable time frame. It’s also specific to the overall goal of being able to travel long distances in comfort, and once you hit the 50-mile mark you can set a new 100-mile goal.
2. Riding technique.
Your technique is important to improving your endurance, so you need to ride the bike that offers the best workout for your body type. For example, make sure you ride the right size for your height as this will help keep your back healthy while riding. Make sure you have a comfortable saddle and regularly check the height of the saddle and handlebars.
3. Start with a well-fitting bike.
Before we go any further, there’s a word to say. At a premium price point, proper bike fit makes all the difference when it comes to putting miles on a bike. If you’ve tried endurance riding and experienced numb hands, hot feet, sore knees, back, saddle, or Achilles’s tendons, get on the right bike now. Of course, this doesn’t necessarily solve all your problems. However, before you apply the rest of the tips below, it is very important that you set yourself up for success with a bike that is a good fit for your unique physique.
4. Be consistent.
Not cycling regularly can harm your body, both physically and mentally. Too much time between sessions can lead to muscle injuries and can also lead to a lack of motivation. Participating in a regular program is one of the best ways to improve your endurance. It takes patience and determination to make noticeable progress on a bike. You probably won’t climb a new hill the first time, and those long days in the saddle are always going to hurt at first.
Regular riding improves stamina and fat utilization. Once you start building your longest run, the challenge is to set a bigger goal every few weeks.
5. Ride with more people.
One of the best ways to stay motivated is to ride in a group, not alone. Exercising with other people is a great way to keep you going because it won’t be as easy to cancel a workout for the day when other people are relying on you. It’s also a way to make cycling a lot more fun and less lonely; You can make friends by improving your stamina.
Choose companions of equal or greater resistance and stay close to encourage one another.
6. Bike Maintenance.
If you want to develop your cycling endurance, you need to keep your bike in top condition. Pay attention to the saddle and handlebar grips as worn areas can cause slipping and discomfort. Check the tire pressure and oil the chain. Learn how to carry out minor repairs on your bike, e.g.repair a flat tire. The better the bike, the better the workout, and the better the workout, the greater the increase in resistance! General bike maintenance is important, e.g. Cleaning the bike to ensure that no mud or dirt is caught on the wheels or cables. Also, check the chain for rust and you can always lubricate it to prevent rust. Also, check the condition of your tires, check their wear, and make sure they are not deflated.
P.S.: We have a comprehensive bike maintenance article that you can check out.
Conclusion:
With the right training and preparation, you will be able to travel distances you never dreamed of before. It’s incredibly satisfying when you hit those long miles. Go ahead and try it out today!