Browse > Home / Training / Training for a Long Bike Ride

Training for a Long Bike Ride

Bike training with long rides on the schedule will help you prepare your body for competition. In the first 3 weeks of a rider’s training routine there needs to be rest days on the schedule. Rest days are important when you are starting a new training routine. The rest days will allow your body to recover ad gain strength and endurance. As the rider progresses in a training routine the rest days are eliminated after the first few weeks. The rest days are then replaced with easy riding. As you replace rest days with easy riding you may begin to become lethargic with a lack of energy. If a rider becomes lethargic or finds they lack energy they will want to add days of rest, which are done on a bike. The rest days will replace easy days in the training schedule.

Training for long Distance Cycling

Long rides are scheduled every Saturday after the first week of training has been completed. These long rides are the most important part of the training schedule. Over an extended period they will help your body to be acclimated to stress.

When the body runs out of glycogen it will burn body fat for the energy stored within it. This will teach the body to burn fat for the stored energy. longroadWhen the body learns to burn its body fat for stored energy it will have gained an advantage for the point in a competition when it begins to get tired. Even if the body is refueled during a long ride or competition, it will burn body fat for the stored energy when it later runs out of fuel.

The long rides will also condition the muscles and muscle groups needed to successfully handle the bike with the correct form and adequate stability. As the riders primary muscles and muscle groups fatigue, secondary muscles and muscle groups will work harder to compensate for the primary muscles. At the end of a competition when you are weak and fatigued the power gained from the secondary muscles and muscle groups are what will give the ability to sprint to the finish. If you also tone the secondary muscles and muscle groups you will gain a much improved and more efficient form.

As Training Progresses….

As the training progresses a run will be added to the schedule on the day before any hill riding. This type of training may not be the best for everyone. Although it is a great way to introduce increased stress to the body and raise the threshold level of lactates. If great improvements are desired, the rider can force their body to work hard for an extra day and/or two consecutive days.

Written by Sam · Filed Under Training