How to Train for an Endurance Bike Ride

How to Train for an Endurance Bike Ride

Training for an endurance bike ride takes discipline, time and planning, made up of intermittent riding that gradually builds up distance and time to meet your goal. Increasing your riding time by 30 mins each time you ride will ensure that you reach your goal. Proper nutrition, cycling equipment, route planning and preparation are also key to successful training that will see you hit those 100 miles comfortably, sensibly and healthily.

1. What Is An ‘Endurance’ Cycle Ride?

2. From Zero To Hero With Endurance Riding

3. Equipment & Kit: What You Need

4. Importance Of Cycling Gear

5. Nutrition Planning

6. Training Plans For Endurance Cycles

7. Overcoming Cycling Challenges

1. What Is An ‘Endurance’ Cycle Ride?

An endurance cycle ride is commonly described as any distance over 50 miles. However, in most cases, this equates to a 100 miles.

That said, if you’re a novice on the bike, then any distance or time that tests your ability could be classed as an endurance ride, so don’t be disheartened if your 20 or 30 miles feel less-than impressive; this is your own personal definition of endurance distance, and by following the tips here, you will gradually build up.

2. From Zero To Hero With Endurance Riding

Following on from ‘what is an endurance ride’, there are many myths that surround what training should be undertaken or what equipment is required. Of course, any long-distance ride requires decent gear in order to reduce injury, increase comfort, and provide element protection. The following tips have helped the All4MND riding team with training to reach their endurance goal and progress from zero to hero.

If you regularly cycle

If you’re a regular cyclist, then you may already have the usual cycling gear needed for hitting the roads, but with new advancements in cycling gear, there are always updates you can make to increase your performance. We’ll take you through the must-haves and tips and tricks to take your riding to that next level.

If you’re a weekend rider

If you’re more of a casual rider, this guide is the perfect resource for you. Unsure of what kit might be needed to level up your cycling efforts? Or which gadgets are the most useful? We have you covered. What’s more, we’ll give you handy tips on how to up your physical game to progress to those distances that you’re just dreaming of now.

As well as equipment advice, we’ll provide guidance on listening to your body, understanding when to ride (and when to rest), and how to fuel your body correctly. All this will ensure that you enjoy your training as much as your event.

3. Equipment & Kit: What You Need

Whether you have your ideal bike or are wanting to make an upgrade, your performance is down to finding the ideal riding partner. Research is paramount when looking for a machine that will take you from A to B over varied miles and weather conditions. Similar to any vehicle, your bike will need to be regularly maintained, serviced and checked over. Especially as you put it through its paces during training. But the bike isn’t the only crucial equipment. What you wear is just as important to protect you against the elements and maintain a comfortable body temperature while also protecting your hardworking skin and body parts.

Equipment & Bike

Your bike will become an extension of you during training season, so it’s vital that you feel comfortable during your rides, whilst knowing your trusty steed will be reliable against the toughest of conditions. Planning your route and understanding the terrain of your ride is essential, as this may also change the type of bike you choose for your endurance ride. Although road bikes can endure tougher terrain, MTB bikes are a little less suitable for long-distance road riding, so ensuring you know what is most suitable for your challenge will make training far easier. Once you’ve chosen the style of your bike, it’s important to check the weight, saddle comfort and brakes to ensure you can endure it for the duration of your ride. Any slight imperfections or annoyances when training, will grow 10-fold when out on the open road during your challenge. Now you’ve sorted your bike, what other cycling equipment is necessary?

Water bottle

This may seem like an obvious one but it’s easy to take for granted. A hardwearing water bottle that fits correctly on your bike isn’t hard to find, but it can be tempting to opt for a cheaper one. Water isn’t just used to quench your thirst - it can also be sprayed over your head to cool things down, and can be a welcome way to freshen up after long stretches. Basically, it’s vital to keep your vessel with you at all times, and to top it up en route if you’re able to.

GPS

For many, the day of the endurance ride will be the first attempt to complete the route from start to end, so it’s always worth carrying a GPS with you. Your phone is reliable, but as this is used for multiple purposes, having a dedicated GPS with you is advised.

Body temp/heart rate monitoring

Important when training - when building up your endurance, you must be aware of your vitals which include heart rate and body temp. Whether you're tackling this as a new sport, or are pushing the distance you’ve previously cycled, knowing your body's limit is important. It can be easy to push on to one more mile, but by accurately monitoring your core signs, you’ll know whether resting is the better option.

Waterproof bag covers

Sadly, you can’t guarantee decent riding weather regardless of the season, and it’s even more important on endurance rides to be prepared. A bag packed with a change of kit, food and other basics, with a waterproof cover, will give you confidence to keep going, even when threatened with a downpour.

Spare inner tubes/patches and pump

Regardless of how good your bike is, packing spares in case of an emergency is just smart thinking. They aren’t heavy to include and will ensure you're able to get back on the road should the unfortunate happen.

Indoor Training Equipment

It’s easy to assume that all training will occur on the road, but for many cyclists, this just isn’t feasible. For those who train at home, indoor bikes can be just as effective at getting an understanding of your endurance level, pushing yourself on new terrains and setting goals. That said, it's still important to train indoors with the equipment that you’ll take on the open road. Getting used to the weight of your riding essentials will help you to experience the real ride, all from the comfort of your home.

4. Importance Of Cycling Gear

As well as the bike and equipment, having the right cycling gear is imperative to maximise comfort and support, whilst keeping areas of the body safe and preventing injury on long rides.

Correctly fitted bib shorts

There is a reason bib shorts are the go-to clothing item for performance riders; they offer full coverage, streamlined comfort, prevent chafing and can be layered with base layers, jerseys and jackets. Bib shorts have massively evolved over the years and both the men's and women’s range at GOREWEAR, have taken it to the next level including:

• Reduced seams by 50% to fend off chafing

• Improved seat construction to prevent irritation

• Improved leg closure and raised the hem

• Improved silicone grippers to reduce shorts riding up

• Softened waistband

Designed to fit like a second skin, this is the closest you’ll get to feeling full movement on the bike because this has been designed with the riders at the core.

Waterproof / GORETEX Shakedry jackets

Keeping dry and warm will make a ride so much easier, but unfortunately, the weather isn’t guaranteed and if you’re planning a centurion you may find that this changes between the miles you cover. Waterproof jackets can be cumbersome to carry and bulk out your backpacks, but GOREWEAR’s GORETEX Shakedry jacket solves this. The lightweight, breathable but 100% waterproof jacket is the ideal riding essential.

Cycling jersey

Cycling jerseys are on the essential list as they are perfect for all-weather riding. Whether you prefer long or short-sleeved, they offer protection from the sun, are perfect for keeping core temperatures stable and also fit perfectly over bib shorts.

Base Layers

Riding 100 miles will see a shift in temperatures. Whether you set off early in the morning, or start later to go into the evening, base layers are essential for wicking away sweat during warmer rides, whilst maintaining your core temperature during the cooler times of day.

MTB Gloves

Protecting your hands is vital on any ride as they are one of the most exposed body parts. Generally reserved for colder weather, gloves are crucial for all-weather endurance riding, as they absorb perspiration travelling down the body, including wrists and hands, and are designed to maintain grip along bumpy surfaces.

Performance Socks

As with all essential kit, your feet need ultimate comfort for the duration of your ride which is why endurance riding socks are worth the investment. Designed to reduce pressure points, wick away sweat and prevent chafing with every pedal, they should be on every cyclist's list.

Cycling Shoes

Soccer players have specific boots, performance runners measure up for their trainers, so cyclists should invest in their footwear. Cycling shoes are specifically designed to include features such as fitting to pedals to prevent slipping, maintain control on all terrain and keep momentum to maximise performance and speed.

They are designed for cycling in all weather to keep feet dry through puddles or mud, and prevent rubbing on pressure points. Unlike sneakers, cycling shoes should be a snug fit without pinching, so your first ride out may feel unusual if you’re used to wearing softer shoes.

5. Nutrition Planning

If this is your first endurance cycle ride, then you need to understand how to fuel your body appropriately, both during training and on the big day. Whether you’re riding as a team or going it solo, knowing your meal plans, water consumption and snacks will keep both your mind and body focused on the challenge ahead. British Cycling has shared its plan for maintaining nutrition for long rides, as well as before and after the main event.

Supplements to Keep Your Stamina

Ben Coomber from Awesome Supplements knows the importance of ensuring your body is not only fuelled correctly but the necessary supplements help to keep you going. Supplements provide a vital role in long endurance events due to the huge energy and micronutrient demand you are placing on the body. It's why you’ll hear phrases like ‘bonking’ or ‘hitting the wall’, something you want to avoid. It will also help keep cramps at bay and ensure that performance is high, and not just ‘ok’. As such a tri-carb blend which gives you simple sugars as you ride, added to your water, will provide a steady stream of energy on the bike in-between meals, take this with electrolytes which are essential and you’ll keep performance output high, cramps at bay, and hydration optimal. This is pretty critical as your energy output and sweat rate are sky-high in day-long endurance events. Then for recovery, depending on your protein intake and challenges getting enough in during the day, protein shakes can be extremely helpful in hitting your needs of 1.8g per KG of body weight, alongside a very high quality multi-vitamin to ensure you obtain optimal levels of micronutrients while all play various roles in the recovery process as you sleep. This is why Awesome Hydrate + Endure for on the bike, and Awesome Protein + Defence for after, are a winning combo for this challenge.

Planning your meals pre & post-bike ride

Slow-release carbohydrates such as oats are ideal in preparation for bike rides. Low in sugar and salt, they will give you the energy needed to get up and go, whilst not spiking sugar levels which some foods will do. Increasing sugar levels too early on in your ride will cause a crash. However, it’s important to have a form of sugar, whether this is a drink or a bar, before you start to feel hungry or after an hour of cycling.

Fuelling during an endurance ride

As well as maintaining sugar levels during a ride, you may need to keep your salt levels up, which will have taken a hit through sweating. To prevent cramping or muscle tension, it’s worth having nuts or salty snacks to hand to keep the water in your body.

Foods to Avoid

When finishing your bike ride, it’ll be tempting to reward yourself for the hard work with a feast, however, it’s best to stick to fresh vegetables, grains and pulses and lean meat and fish which will aid recovery and muscle repair.

6. Training Plans For Endurance Cycles

Like any endurance sport, cycling requires intensive training and planning to ensure the end goal is met. Whether you’re planning to ride a centurion (100 miles) or a 400-mile feat, a steady and progressive training schedule is required.

Training for the terrain and conditions of your ride

It may be tempting to jump on the exercise bike and pedal your way through 50 miles on your lunch break or before bed, but nothing will prepare you more than hitting the roads. Although free-standing bikes have their place and are certainly a great asset in training, experiencing the terrains and elements first-hand will make sure the real event isn’t so much of a shock. Aim to get out in all weathers and explore different terrains and you’ll know the pros and cons of your equipment, the pain points of your kit and what you need to adapt before the big day.

Build up your distance over time

Whether you’re a novice or an expert, building up your distance towards the end goal is always a good idea. Getting out and trying to cycle 100 miles on your first go will always be ambitious, but by following a plan and allowing yourself to hit each target slowly and steadily, you’ll be in much better shape when you cross that 100-mile threshold.

Go the distance before the event

That said, knowing how you’ll feel once the target has been met, will prepare you for what’s to come. Go the distance you’re aiming for at least once before the event, so you can make any changes to your form, kit or nutrition ahead of time.

Know Your Pace

If you’re riding in a group, make sure you know your pace. Racing off is always part of the fun, but with endurance riding, keeping pace without over-exerting yourself is key.

Examples Endurance Training Plan

The below training plans are examples from Andy Smith who is riding 400 miles over 5 days for the All4MND charity. The team of 40 riders are taking on the challenge to raise money and awareness for the condition, motor neurone disease, and at varying levels of fitness the teams are taking on different types of training to complete the endurance ride.

Cycling Training - Hours

Gym Training - Hours

Increased Endurance Training

It’s important to maintain rest days as the training intensifies, but as you start to go through the training plan, ensure you’re increasing the endurance rides week to week. Ideally after 8 weeks, you want to be regularly riding for 5-6 hours in one day, which will prepare you well for hitting 100 miles.

7. Overcoming Cycling Challenges

Endurance sports are never smooth sailing - and that’s part of the appeal. However, there are some common challenges that are easy to overcome:

Training for an Endurance Ride with limited cycling time

We all have busy lives, so finding time to get out for an hour or more can be difficult. Little and often still provides the necessary training - and even using the bike to run errands, such as going to the post office or the daily commute, can all contribute to your training plan. There’s also the benefit of static bikes which can be set up in the home and there is even equipment which allows you to use your road bike indoors, such as bike rollers, mitigating the need for additional electronic equipment.

Overcoming injury

As you train, your muscles and body will naturally push through certain pain barriers, however, if this is your first time doing intensive cycling, then injuries may occur. It’s important to ensure you have all the necessary equipment and cycling gear to mitigate the risk of injury, such as finding the right shoes, bike, saddle and helmet. However, if you’re experiencing recurring injuries, then it’s important to seek medical support to ensure you don’t do further damage.

Riding in adverse weather conditions

The weather on the day of your endurance cycle ride can’t be predicted, so getting out and about in adverse weather may not seem like fun but it’s important to experience wind, rain, cold and even the heat to prepare you for what may come. If your endurance bike ride is also taking place at night, then ensuring you experience this type of riding, with all of the necessary safety kits such as lights, hi-vis kit and reflective gear, is vital.