These 3 Tips Will Make You Better At Endurance Cycling

September 20, 2022 by Eric Lister

The Basics

To get better at cycling, you’re going to have to spend a lot of time on your bike. Training for endurance cycling is, in some sense, a simple endeavour. We just have to create the infrastructure that can perform for long periods of time at a given intensity. This is what many people refer to as: Building your aerobic base.

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Building up a large aerobic base is the foundation that will support you through long, gritty rides on the roads and trails. By cycling at a low, sustainable RPM for extended sessions (on a consistent basis) your body will begin to make adaptations because of the demands you’re placing on it.

Being able to produce and utilize the adequate energy, while also effectively removing the byproducts of that energy production (lactic acid), would mean you’d be able to ride longer, harder and faster over greater distances for extended periods of time, just like professional cyclists.

A more comprehensive and robust capillary network will begin to form, and this will serve to supply more oxygen and nutrients to the working muscles. Further, it will increase the production of mitochondria, which can be thought of as the power plants of your muscle cells. These mechanisms combined create an efficient energy production and waste removal system.

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What Allows Us To Train For Endurance Cycling?

This is actually the first question we should be asking. Endurance training can be brutal and exhausting, yet we are often so concerned with the various training methods and desired outcomes that we forget to ask ourselves, “Am I ready to train today?”

The truth is that most people have not properly prepared for the training they put themselves through, evidenced by the high percentage of pain and subsequent injuries (non-traumatic) reported in the average cyclist. This could be due to a number of factors, all of which significantly contribute to an individual’s general health and well-being.

It will ultimately be a willingness to consider the various parts of our lives, health and bodies in combination with one other that determines how long we stay on the saddle, and how well we perform during that time. Despite the tried and true training protocols for endurance cycling, if we can’t ride due to injury or fatigue, none of them will matter.

How To Become A Better Endurance Cyclist

Here are three tips that will ensure you get the most out of your long distance training. By following this advice, you will also be mitigating your injury risk and working towards a sustainable, long term cycling practice that you can continue to do for the rest of your life. Staying on the bike and riding pain free should always be the number one goal.

Monitor Your Resting Heart Rate (RHR)

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This can be done in a number of ways with all sorts of fancy tools and gadgets, but there’s also a simpler method that costs no money and actually does more in the way of connecting you with your own body. That is by manually checking your pulse as soon as you wake up, and tracking your beats per minute in a simple journal or by creating a new column in your training log.

Studies have shown that an elevated RHR of just five extra beats per minute is strongly associated with overtraining. You’ll notice the same effect when you get sick, are having a troublesome time at work, have been making poor food choices – and the list goes on and on. All of these things are associated with a person being under increased levels of stress.

Whatever the reason, it can be taken as a sign that today might not be a great day to try and push yourself. Today might be a day for rest and relaxation. Rome wasn’t built in a day, and you’re not going to become an elite endurance cyclist in one either. Taking the time to focus on recovery could be the best option when this simple metric starts to stand out.

Follow The 80/20 Rule

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The 80/20 rule, also known as the Pareto Distribution, basically states that 80% of outcomes are due to 20% of causes. It is quite a miraculous phenomenon that is rampantly prevalent in human activity and nature too. Surely our meager cycling endurance training can’t escape something so fundamental. Perhaps it means we don’t have to work quite as hard as we think, either.

Adapting the 80/20 rule to endurance cycling would involve deciding what amount of time to spend between low intensity and high intensity training. As mentioned in our introduction, it is important to spend the majority of it (80%, perhaps?) building a large aerobic base. That leaves 20% for us to dedicate to higher intensity training like hill, sprint and interval workouts.

Having a training plan makes a ratio like this easy to track, but even a loose adherence to this guideline will start to provide significant returns on your training investments over time. A great way to start is if you ride five days a week, commit one of those days to a workout that really pushes you, saving the others for longer, more manageable rides.

Start A Strength & Mobility Program

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Cycling positions can be tough on the body, and if the plan is to stay in those positions for longer stretches of time over greater distances, that means the chances of injury are going to increase as well. Incorporating a properly programmed and professionally designed strength and mobility program can help counteract this.

Supple joints that can move through varying ranges of motion and strength training in particular have been shown to increase endurance cycling performance. By increasing the cross sectional area of the muscles used while cycling, they’re able to produce more force over longer periods of time, and their fibers become more resistant to pulls, strains and tears.

Dynamic Cyclist is our recommended choice for an all-inclusive program that is accessible 24/7 through an easy-to-use online training platform. It has follow along strength training, warm up and mobility routines to help you optimize your cycling performance, reduce pain and stay injury free before, during and after your time on the bike.

Deciding what to do and at what time can be challenging with all of the conflicting information available online. Dynamic Cyclist gives our readers a personal trainer, physiotherapist and professional cycling coach all combined into one low-cost option that they can try here for FREE.

No matter what your end goal is with endurance training, be sure to look after yourself, make sure you’re prepared, and do the necessary work that is going to keep you riding for years to come!

Finally… Enjoying Adventures on the Bike Again Without Pain!

June 23, 2022 by Guest Post

Hi there and glad you found time to address the vexed topic of stretching. In the following three to five minutes of reading, I’ll tell you how the Dynamic Cyclist program helped me enjoy cycling again even after two herniated discs. Minor spoiler: With the right routine and exercises it’s easy to do and also more beneficial in the long run than aftercare.

A Bit About Me

I’m Felix, a multisports enthusiast with a passion for cycling, a love for challenges, and adventure on the mind at all times. I have done performance oriented sports since childhood, however for me it is about so much more than pushing speed or distance. The most important aspects for me are enjoying nature and discovering new regions. Sports are about being a part of a like-minded community, sharing an experience, and the joy of working out in a group. Sports, especially cycling, form a connection!

Herniated Disc Number Two

So when I was forced to take a break and was limited to a five kilometer radius around my house I felt pretty bleak. My endorphin levels nose dived like the stock market in 2008. During a period like this you need a strong partner by your side — so a thank you goes out to my girlfriend, who put up with me during my second herniated disc and always encouraged me.

So what happened? My morning routine during the Covid pandemic, winter months consisted of 10-15 minutes of freestyle stretching followed by a short HIIT session before work to get a little spritz for cycling. At the time I had a lot going on at work and sat at my desk day in and day out (not always ergonomically correct of course), but I believed that with my 10-15 minute stretch program I would be fine. Apparently, that was not the case! As I found out later: stretching is not just stretching. If that sounds confusing, bear with me here.

It was a cool, gray morning in February 2021. On this particular morning I skipped the stretching program and went straight into HIIT and — bam — I went down. After being falsely diagnosed with a blockage I decided to stop training for a while only to be diagnosed with a slipped disc a few weeks down the road. Unfortunately, at the age of 28, this was already my second slipped disc. This was the absolute last warning shot for me. Something had to change urgently!

Dynamic Cyclist – It’s a Match!

After being frustrated with myself for not learning from the first herniated disk, I got my act together and looked into what I could change in the future in a sustainable way so I could avoid another slipped disc. I had to approach the whole thing from a holistic perspective.

What did this involve for me? Acutely and also in the long term a good physio, of course. However, I also had to change my own behaviour. In addition to a balanced diet this included active regeneration and stretching. My herniated disc is partially genetically inherited (one more reason to take preventive action). As luck would have it I found the Dynamic Cyclist program. It was a match!

Give Yourself a Break From the Daily Madness

The first time I tried the program I was hooked by the concept and presentation. Dynamic Cyclist only includes the most important aspects of mobility and stretching without any unnecessary fluff. It has a logical structure and a stretch program that is designed to guide you through the process of gaining mobility and flexibility over time. I can confirm that it does not get boring. I can easily find where I left off in the program from my home screen and the exercises have become my daily routine. Now my 15 minutes of stretching each day is more efficiently invested than before my herniated disc. So it is not the time that matters most, but the selection of the right exercises and the logical sequence they are performed in. I enjoy the videos so much that some days I even complete two videos, especially after cycling when my hip flexors are tight. This is another great aspect: you can easily find the relevant cycling “pain points” within the app and therefore work areas that compromise your mobility.

Vary Your Training and Discover New Ways

I have yet to find a comparable program that is as strong in content as Dynamic Cyclist, both in depth and breadth. In addition to the Stretching & Mobility portion, there are numerous other training focuses you can use in the app such as Strength Training, Roll & Release, or Challenges. Before I found Dynamic Cyclist I found stretching boring, but necessary for me to continue doing my sport in a performance-oriented way. With Dynamic Cyclist I feel I am at the leading edge again. Everything is more fun with good instruction! In person instruction is nice, but you are much more likely to take 15 minutes and stretch efficiently through an online video program than drag yourself to your local yoga studio every single day. I’m glad I found Dynamic Cyclist. It has a permanent place in my daily routine and should be considered by everyone who loves to ride.

Written by Felix Rähmer – Endurance Cyclist

Cycling 100 Miles or a Century

May 23, 2014 by Lee Agur

Cycling 100 Miles – Century

So you want to tackle cycling 100 miles (also known as a century)! Riding a significant distance takes more than physical endurance; it takes mental stamina. But with the right training and a good strategy, there’s no reason you shouldn’t be able to complete a 100 mile ride, and then some!

Training For a 100 Mile Ride

It all depends on how fast you want to go…

Important things to keep in mind when looking for a training plan: Your skill level, time you have to dedicate to cycling and how long of a time period you have before you want to cycle the 100 miles.

If you want to do well it will take several weeks/months to prepare for a ride this serious in magnitude. Training should consist of more than just long rides. It should also include intervals that are faster than race pace and other types of speed work. Speed work is what builds your lactate threshold, allowing you to bike for longer distances easier.

A typical plan will have a couple interval/speed training days during the week with an endurance ride on the weekend. The Complete Book of Long Distance Cycling has training plans tailored to beginners, intermediates and seasoned pro’s.

How Long Does It Take To Ride 100 Miles

Riding time varies largely on terrain and experience level, a 100 mile bike ride can take anywhere from 4 hours to 10 hours. That’s a long time to be on a bike!

Before 100 Mile Ride

Drive the 100 mile route so you know what is coming ahead or better yet (if you have the opportunity) practice on it. Do it in sections, noting every detail, what gear you have to be in and when, where to carry your speed, where to push it and where to hold back.

Make sure to eat a carb rich meal of approximately 400 calories at least 3 hours before your ride, (sometimes that involves waking up at ridiculous o’clock to eat before an early start time) and are sufficiently hydrated.

During the 100 Mile Ride

Fueling up before the ride is essential, but sustaining your energy level is just as important. A proper hydration and nutrition plan should be practiced during your training rides to figure out what you need and when you need it. Before you begin the century ride you should know how much to eat and drink every hour. A rough guideline to start from is… one bottle of sports drink, and one or two gel’s or gu’s washed down with water for every hour of riding to avoid bonking. Look to consume approximately 350 calories per hour of riding.

I cannot stress the importance enough about starting off slower than you think you should. When you push yourself too fast in the beginning (which many of us inevitably do) all the blood you have will be going to your legs leaving very little for digestion. The question then is not if, but when will you bonk. The food and drink will build up in your stomach and slosh around undigested, the glycogen that your muscles require to keep working will not be delivered. So… race your pace not someone else’s… don’t blow up!

During a century your body will be in one position for quite some time, so things are likely to get a bit uncomfortable. To stave off tension and keep things loose, you need to move around. Ease your grip on the handlebars change your hands’ positions every so often to prevent numbness. Stand up on your pedals once in a while. Avoid locking your joints and make it a point to stretch now and again.

After Riding the Century

You did it! You accomplished your goals and completed something most people only dream of. But you’re not done yet. Recovery can be just as important as training in helping you to avoid injury and muscle soreness.

Immediately after the ride, take some time to cool down. Don’t just hop off your bike and call it a day. Ride at a gentle, easy pace for 10 to 15 minutes to allow your muscles time to wind down.

Your glycogen stores will be depleted once you finish, so it’s important to eat something right away. Opt for something rich in carbohydrates to replenish your glycogen, and protein to repair your muscles. The ideal ratio for recovery is 4:1, or 4 grams of carbohydrates to 1 gram of protein. Don’t skimp out on rehydrating. A good sports drink can replace lost water and electrolytes.

As soon as the next day, you can go for a recovery ride. A recovery ride should be nowhere near strenuous or challenging. Its sole purpose is to help you recover. If you’d rather not hop right back on the saddle, go for a massage. Massage has been proven to help with recovery after an intense period of exercise. What’s more, you’ve earned it!

Training Plan

If you are looking for a century training plan, begin with the “The Complete Book of Long Distance Cycling“. The century training plan will give you century training tips, long distance cycling nutrition information, mental approach to riding a century and advice on training.

Enjoy the ride.

These 3 Tips Will Make You Better At Endurance Cycling

The Basics

What Allows Us To Train For Endurance Cycling?