5 Tips for Building Endurance | Getting Ready for Epic Rides
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- Опубликовано: 16 июн 2024
- Whether you're a seasoned cyclist or just starting out, these five essential tips will help you boost your cycling endurance and prepare you for more epic rides!
If you want to cycle further and faster, join Hank as he gives you training strategies, fuelling advice and overall tips to help you unlock your endurance potential!
Welcome! 0:00
Importance of training consistency 0:28
Low intensity long rides 1:58
Higher intensity intervals 3:19
Utilise polarised training 4:17
Nutrition and hydration 5:08
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Any endurance training tips we forgot to mention? 🚵♂️
Let us know in the comments! 💬
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📹 Mastering Body & Mind | Long Distance Cycling Tips From Mark Beaumont 👉 • Mastering Body & Mind ...
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What has your experience been like with endurance cycling? 🚵♂ Let us know your endurance goals and any training tips we forgot to mention down below! 👇
I did a 32 hour super low intensity indoor ride on Rouvy during the last bank holiday weekend. Had a lot of moments off the bike (literally every 15 min or so for the final 12 to 14 hours as my backside was killing me) however I didn't sleep. For entertainment I got through the first 3 seasons of Baywatch - lol
but yeah - really really slow. dont think i went past low zone 2.
Im trying to build my stamina and strenght to ride longer, But with Fibromyalgia & arthritis i think i have a limit😊 Strenght and yoga at the gym helps. My longest ride on my Ridley Noah is 1.2 miles and 190w avg. Im happy with that 🙂
For some it may weight loss.
For me cycling was difficult at 98kg. Getting somewhat easier at 88-92kg. Now at 75kg it’s completely different. That’s what I’ve noticed with myself.
My endurance rides I just get out and ride but other rides I’m doing intervals etc on zwift
I use Endura kit for all endurance rides
Tip - listen to your body, I was getting neck and knee pain on rides over 1 hour long, I had a proper bike fit and now I'm happy to say I completed a 40k sportive in just under 2 hours pain free, was so much fun, wasn't something I thought I'd be able to do 6 months ago after spending almost 10 years of my life not moving sat in an office, until I discovered the joys of cycling!
Just did this yesterday. My legs were good but due to the wrong saddle I was cutting rides short due to soreness. I switch saddles and I swear it's like not even using energy. 0 pain now.
That's awesome! A bike fit can go a long way 🙌 What was the issue in the end?
thanks @@gcn! I wasn't getting a full leg extension which was straining my knees and I was over reaching to my handle bars, got a shorter neck stem thingy and now it feels so much more natural! Now onto the 80k! Though i think i might try out a relief channel saddle because im getting more numbness in my new seating position but im unsure if im just not used to it yet :D
@@gcn got measured for saddle and it's night and day difference now.
The tip #0 - move to Spain
are you paying? 😂
No, don't do that. Trust me, the grass is not always greener on the other side.
@@rogersimmons8788care to elaborate?
@@RylHango It's a very long story, but trust me, I've been there, seen it, done it, got the tee shirt and eaten the pie!
@@rogersimmons8788 I am there already,can confirm grass is greener.
Just what I needed, I am 12 Years Old, I am preparing for a races in the Summer
good luck!
The way I fit in a bicycle training ride into my work day is to ride my bike to and from work. Most of the time my commuter bike is heavier than the bike I ride on the weekends. This helps me improve my cardio and leg strength in a shorter time period.
I know that not everyone is okay with riding in terrible weather, but I’ve found that investing in high quality deep winter and wet weather gear so that you can go out every day is the best way to be consistent. Ride every day unless the weather is bad enough to actually kill you. It’s so satisfying to be the only person on the road on a crap day.
I ride in cold and wet weather down to around -5°C (it doesn’t get colder than that in the daytime where I live), and will only turn around when the wind goes over 40 kph (sustained), blizzard conditions, heavy sleet, or heavy thunderstorms. I have snow tires to keep upright, and wear layers (sometimes as many as four of them). I even wear ski goggles instead of cycling glasses (to avoid frostbitten eyeballs), have winter cycling boots, and use pogies and chemical handwarmers to keep my hands warm. Finally, I carry a serious amount of emergency kit, including a Mylar blanket, chemical body warmer patches, a packable puffy jacket, a satellite messenger, and a full first aid kit with a wrist/ankle splint and a tourniquet (no, that’s not overkill.)
Sure all the extra stuff is heavy, but, um, training?
You're not training for a sporting event, you're training to ride through apocalypse 😂
There is no such thing as bad weather, just bad clothing! It's so cool to hear you get our whatever the weather 🙌 - What one bit of winter gear should everyone own?
@@TheRealMaxDrax hahahaha this is why I started hiking instead because in the apocalypse that bike will get stolen long before you can put that training into practice. 🤣
@@gcn warm gloves. Can't pull brakes with frozen fingers.
@@gcn As far as brands go, I use the American brand 45NRTH for wool hats, leather/wool gloves, and winter tights (and drop bar pogies - you can find out what those are on their site) . 45NRTH designs gear for heavy snow, and most people who use their gear are *way* more hard core than me (a lot of Canadians and people in Minnesota, Wisconsin, and Michigan). A lot of them ride in -20 to -25°C, which I have done, but like I said, it doesn’t usually get that cold where I ride (almost never below -5°C).
I use Sidi for winter boots, with ski socks, Spatz shoe covers (they are a Yorkshire UK based company), a Gore ShakeDry jacket and Q36.5 rain pants for the wet and wind, and Q36.5 deep winter gear for everything else (they make gear for the Alps, and it is fantastic). A lot of this gear is ridiculously expensive (except for Spatz, who have pretty reasonable prices in comparison) and there are times when I’m wearing more money on my person than my bike is worth but, and I can’t stress this enough: it’s glorious to be outside on a lousy day (and be comfortable because I’m dressed properly). The investment allows me to stay fit all winter without the drudgery of indoor cycling, which I never learned to like, so I think it’s worth every penny. I can also recommend Assos winter kit, but I stopped wearing it because my local bike shop started carrying Q36.5, which I feel might be higher quality.
[and, no, I’m not a shill for any of these brands. I wish I was, but alas, I’m just a guy who refuses to remain indoors.]
Eddy is correct. To put it another way, "all roads lead to Rome". Do whatever allows you to ride more.
Bullfrogs. Majority of roads go no where near Rome
He also said "Don't ride upgrades, ride up grades." But alas, a 36 tooth chainring is an 'Upgrade', and so is a sprocket bigger than 24 teeth.
@@jameslee-pevenhull5087 downgrade, mate
@@ds6914😂
Thanks so much for this super helpful content Hank & gcn!! I had been doing some regular (alternate days) HIIT but I have omitted the longer low intensity rides! Oops! I want to do some multi day bikepacking/touring in Ontario this summer, so this will help me condition properly for it. Love this helpful content! More please!
Consistency. Doing short trips often I'm feeling the long rides way less on my legs. Though I have the usual winter fatigue for the first month since I'm in no place to afford a indoor trainer.
These are the tips that we need ❤ Thank you, GCN 🙏
Its worth considering training the mental side of endurance, particularly if you are looking at endurance across multiple days. Being familiar with your decision making while fatigued is incredibly important and you can become familiar by building up your length of rides. Its quite simply been a life saver for me. Another benefit is that you will encounter the natural highs and lows of endurance cycling. Take opportunities to know what those highs and lows feel like. If you are going to be adventuring with others then how the dynamic works with all of the highs and lows is really important too. I have found it to be incredibly beneficial to train that aspect of my endurance alongside all of the physical aspects. Something else I would consider training for to improve your endurance is kit. That could be trying out bike fit variations and clothing for comfort across long or multi day rides or bits of equipment like bars, bags, etc. Whats comfortable for a couple hours isn't necessarily comfortable in hour 6 or beyond. Summary... use your physical training to learn as much as possible about the experience before you're in the adventure of your dreams
This is such a great point! The mental side to ultra endurance is super important 👌We sat down with Mark Beaumont to talk about this 👉ruclips.net/video/AY4RN_82TpY/видео.html - How did you train your mind to cope with these long rides?
I agree. For me once my body is exhausted during long rides I have to 100% rely on mental endurance to keep going. I wish cyclists talked about this more. Once your body is done it’s the mind that keeps you going.
Thank you for the tips. I'm just looking to improve my base and build up my endurance and this is great information to get me on the right track. Thank you again. Something that I experienced recently, dehydration, not easy to recover from at my age.
Really good succinct summary of what you need to do- thanks 👍🏻
Glad it was helpful!
Just what I needed! Am preparing for a race this may!
Awesome! How long is the race? 💨
Bananas, dates, dried figs, coconut water. A ham and cheese sandwich. All much healthier, effective and wallet friendly than gunk out of a tube of gunk. They provide fat, protein, as well as carbohydrates all of which are essential for endurance riding. Also essential are the key electrolytes such as calcium, potassium, sodium and magnesium that these foods provide. My current average is 90 Km a day at 30 kph. I have been riding virtually around the world since 26 April 2023 (355 days) and clocked up almost 20,000 Km so far. So they are much healthier than swallowing ultra processed junk that has no nutritional value other than simply empty calories.
You just named my on-bike nutrition list...
More wallet friendly for sure. Not more effective. Debatable whether more healthy…
The foods that I outlined provide fat, protein, as well as carbohydrates all of which are essential for endurance riding. Also essential are the key electrolytes such as calcium, potassium, sodium and magnesium that these foods provide. My current average is 90 Km a day at 30 kph. I have been riding virtually around the world since 26 April 2023 (355 days) and clocked up almost 20,000 Km so far. So they are much healthier than swallowing ultra processed junk that has no nutritional value other than simply empty calories.
That sounds yummy 😋
60km is my minimum outside...kept it going with Zwift again this winter with some 100km rides(monthly Strava gran fondo) and the Festive 500 done indoors... Goal this year is the 161km/100 miles but want that to be outdoors on a nice glorious sunny day...(Here in Scotland that means I've a few days to chose from before winter is back!)
Any video with Hank gets an automatic thumbs up 👍
As the proud owner of a San Remo 76 I always enjoy when Merckx is brought up.
Nice one Hank
My best tip is to get to bed. Because of my work I have survived the last three weeks on 4 hours sleep a night and my athletic performance has halved.
Seafarer?
@@ds6914 Shepherd, it's lambing time now.
Time in the saddle is also important for comfort. Suddenly doing a much longer event when your back, rear and hands are not used to it can be very uncomfortable. Oh and of course bike for, decent saddle ect.
My training is commuting with my selfmodified tracklocross bike. Everytime I need to cycle uphill or get headwind the highintensity training starts :D
Although I did install a power meter this year and can also track the numbers.
have you noticed any gains since fitting the power meter?
@@gcn I am consistently noting gains, because I increased my commute from 7 km to 21 last year. But specifically to the powermeter I noted a few things:
A) it is less frustrating to ride slow against head wind, because I can see that I am still doing the work
B) The powermeter motivates me to put more power in the downhill parts because riding downhill makes your body think, that you are working, while you are actually recovering
C) I use Si's breathing hints regarding controlling my zone switching, so after climbing I ride in zone 2 to use my energy more efficiently.
So overall even though I cannot switch gears and I am not following a specific training plan I feel like the powermeter is a huge upgrade.
Next month I am going for my first endurance event of 300 km and so far I feel like I can do it.
the MOST important thing you can do is learn how your body responds to training - EVERYONE is unique and their body will NOT respond the same - while generic suggestions can be a helpful guide on where to start and what to look for - ideally you will be monitoring yourself - a coach cannot be INSIDE your head - YOU need to do this - HOW? - track your rides - monitor your data and looks for trends - be subjective and objective - sometimes you might have great data but feel like shyte - other times you feel great but your data says you are shyte - after 2-3 years you will get better at doing this and become your own greatest coach - most athletes rely too heavily on coaches telling them how they feel - sure it is not easy to push yourself or motivate yourself at times but that is where the character building comes in - the rewards will come later - I have been riding peak career seasons back-back-back-back beyond anything I could have imagined when I first started to ride ... LEARN YOUR BODY
Great video with some excellent advice. Just a little too late for me, I’m off to the States at the end of May for the Trans Am Bike Race. Just 6700km of unsupported road riding! Wish me luck, never done anything like this before so it’s needed. 😬
Pack LOTS of butt cream. And use it every day!!
@@ridercanada1 😅
Great advice for the body, but as we know, to get the body to move , you need the right head. I always choose the right head before going on a long ride. Believing you can do it is so important. This has changed my positive outlook generally, so much so, that I only have one head now. No need to change before long or challenging rides.
I believe this is a feature @GCN should dive into.
you are right, mental strength and willpower is something very important!
going to do a 24hr race end of june on a fixed bike, will try this out next to my regular and quicker rides 👌
That sounds crazy
@@JoaoPauloSoares61 yeah its going to be an experience :)
Wow that is going to be awesome! How far are you hoping to go?
@@gcn I am aiming for at least 450km, if I reach the 500km mark I'm going to be ecstatic. But that is really going to be tough 😅
@@poltem1 I did Girona - Montserrat monastery climb and back to Girona (300km/3000m eg) last Sunday in under 14 hours (12 moving). I”d advise not to go hard unless totally necessary, and keep in mind that fatigue creeps in and it’s easy to lose focus on the road ahead. Good luck, and do not forget, if it’s not on Strava, it’s never happened
Eddy Merckx was a great rider...but the 'ride your bike, ride your bike, ride your bike' quote, was Fausto Coppi, not Merckx
😬
It's all the same right 😉 We think the quote he is looking for is - Ride as much or as little, or as long or as short as you feel. But ride.
I believe Merckx said
Don’t buy upgrades, ride up grades.
Talk about a Falsto Cop-out there Dean
4:49 You should have state that this method is based on very long sessions and large amounts of training possibilities. For most people it won't match their availability and lead to fail.
Will test it at the RIFT in Iceland 😅
Thanks JLW and crew...I just ride ...but not today. Long story
I love those chews also but wonder how you got them opened so easily lol
This is what I`m best at.... endurance cycling. Long rides and long time in the saddle :) Guess that`s why I love ultra cycling :D
This reminds me of when Guy Smith was in training for the cycling speed challenge.....
Another important tip:
Get your gear right. From comfortable clothing to a well serviced bike, so you'll enjoy these long rights without getting stuck mid ride on the furthest point from home.
I am following the garmin training plan for my first century(100 miles or 160k) 30k more than my longest ride
Nice work! Best of luck!
The Garmin training plan does not really make me happy right now
@gcn Hank. That doesn't look like the UK. You're riding on the "right" side of the road. 😁 Where was this filmed?
how many longer distance, low intensity rides should we be doing per week? I only have the one scheduled.
Fuelling, fuelling and fuelling.
😂😂Completed that my waist size is now 38"
Do you guys think you could make somthing about track cycling training ? 🤔 some basics about how to put together the bike training and the conditioning with gym training, thre really is not too much material about that.
For example im a powerlifter who has recently gotten into cycling. And i have decent leg strength i can put about 2000w on ergo. But i find it extremely hard to combine bike work and gym work becouse the bike work also stresses the legs so so much. Ive always been training the aerobic side with the powerlifting but i've never had the same problems trying to fit running (or jogging more likely) with strenght training. So something about that would be much apreciated. I cant be the only one with that problem😂 its so hard to try to combine the required strength/power/anaerobic conditioing for track 🤯🤯🤯
based on what you wrote here, youre either under-recovered for the bike or youre overdoing in the gym. strength sports dont translate well into endurance sports. less weights, more cardio, and you'll get there.
How many hours should I be putting in per week to train for a 200 mile ride?
I do not have the luxury of the country roads shown in the video. I live in the city where a 2 hour ride is going from one pothole street to another. I love it, that's riding. 😀🚲🚲
just sing country roads, you are in West Virginiiiiiaaaaaa suddenly 🤣
80/20
Its good to do zone 2 but what if there is no daily time available to 2hrs zone 2?
Go touring. The 20% will be hills. No need to slog it. A motel 100 km away is 6 hours, including a 1 hour lunch.
"Do you want to improve your endurance?...
Me. Actually eating a big cheesy pizza, watching this vid....
I do FTP intervals. 120% of FTP. Start with 6 min and work up to 20 min. The effort match recovery time. Takes about 6 weeks. .
How much does that help you on those long rides?
@@gcn I have more energy for hard efforts required for any hills or sprints at the end of a long ride.
you mean 20 min of total time at 120% across all intervals? or one 20 min interval at 120%?
My tip: become a messenger or foodenger. I didn't even notice when i started making 100km+. However, i was also younger 😂
I can't believe how tall your saddle to handlebar drop is.
My question for the show and others. How does training differ for someone who wants endurance and someone who wants endurance and speed? For example, is the training different for someone who wants to do long distance solo rides versus someone who wants to be competitive at a Gran Fondo?
if you want to ride long slow distances, train with long slow distances.
if you want to increase your endurance & speed, build your endurance first so youre riding N miles per week consistently then start speed training with intervals (3x20min is a good place to start). add a long ride once a week to keep your endurance up while you work on speed.
you got to crawl before you can fly. best of luck.
I want to get faster at crit racing. Any tips?
Hi! Thanks for the comment! Crits are made up of lots and lots of mini-sprints. This video will set you in the right direction > ruclips.net/video/TO1h5fbOLAA/видео.htmlsi=mP6ANNtzhkAsS8fC Cheers!
Have Hank stopped to Train/Cycling? No activity on his Strava 🤔
Loose weight and you will find you are more capable than ever🎉
Farther 😉✌🏼
i do want to do longer rides, but that's the hardest thing to have: enough time for longer rides.
My endurance was transformed after E-Bike purchase 😅✌️
It was Fausto Coppi who said "Ride your bike, ride your bike, ride your bike". Not Merckx.
Is Hank thinking of changing sports? I mean, with that dubious moustache he‘s got going on and what looks like a starter mullet in this vid it looks as if he’s off to Rugby Union 😳😉🤣🤣
Gravel.
The problem is, how do we increase intensity if the road it self is not safe enough (a risk of being hit other vehicles) even if we're using full gears of safety kit for cycling or at least minimize that risk, because you know we obey the rule(s), but then they're putting the blame on us
Hank really need to get that caterpillar off of his upper lip!😮
Get into a Audax group.
I'll be building my endurance by cycling to the fridge and back for snacks... does that count? 😂
Why, yes, I do. How did you know?
*Farther
Farther implies physical distance.
Further implies figurative distance.
further means forever ;)
Further is not really an issue, if you ride slow enough you can ride all day. Faster, well that's a different story.
Rest!!!
Farther, not further. To remember the difference, you would say “I cycled far.” Not “I cycled fur.”
"Crystal cranking" refers to recovery rides, not endurance rides.
What about specific training for multi-day events? #askgcn #askgcnything
We've got just the thing > ruclips.net/video/Wp4CH3T135A/видео.htmlsi=P7jwXLgK08dUFmXF 👍
@@gcn awesome - thanks! Missed that one first time around.
You left out rest. You can do all of that, but if you don't rest and recover you'll spiral downwards.
Ooooohhhh I've been riding almost for a week now doing sa high intensity uphill training and down hill trails and also my favorite trials skills handling. But I've been noticing that I'm getting tired often maybe I need a rest day.
Ya all true to endurance. But no strength and power. 😢
I pray that fuel prices skyrocket.
GCN uploader is down, just like everything else, like Wiggles and Chain Reaction Cycles. They won't even ship out of the UK anymore.
Not sure why i clicked this as i usually dont have more time than two hours
60 to 70% of ftp is way too hard for those who anaerobic. Aim for maximum of 60% then, not grind at the top of your z2 ‘zone’
Tip # 6 get a bike fit
👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍
10 minute vo2 efforts sound horrible
It's not possible physiologically. Maximum is around 6' for highest level trained athletes. Or it's not in one go.
@@Esperluet120% is not maximal.
It’s move farther not further.
Let me sum this up real quick::::::: do it by pushing your limits on a regular basis.
So each time you have a new limit shader it run over it push it to new hights.
Don't believe me check the other thirty thousand video's on this very subject. At least a hundred on this very channel. Yeah they like beating that dead horse here at gcn lol
Yeah i know your going to keepemcoming
1st
🥇
Super I'm doing some endurance training all the way from Kenya 🇰🇪 Africa. I'll definitely try that.
This was too basic there should be more details how much nutrition how about the amount of sodium and electrolytes needed for proper hydration based off of how much cycling was done
Under 10 minute gang 👇
oh yeah!
Hi gcn, can you give me $20pls i js want to buy cleats set
It's "Cycle Farther", not "Cycle Further".
So many things... Generally, I love your content, but please don't go about telling people how to train in such an unvarnished and misleading way. It's great that you sometimes have input from scientists, and I get that you can't always include that, but then please don't present these "tips" as if they are the truth. You're making it sound like you HAVE to ride more than 2 hours per ride to get fitter and that you improve your "maximum power" by doing 4-12 minute efforts, which is far from true. A lot of people are watching these videos and are thereby misled by videos like this, thinking that you are experts in training. I would still love for you to make videos like this one, but please say aloud that these are what you believe and are "Tips," not "The way" to get fit because a lot of your points aren't valid from a scientific point of view.
You didn't mention the most important tip for building endurance; recovery. Especially sleep and not just any kind of sleep but quality sleep. Meaning REM and deep.