Training for Your First Really Long Ride
Whether it’s a sportive,
charity ride, club run or just a ride with friends, it’s important to
prepare adequately for your first long ride. With good training, a really long
ride will be enjoyable. Without it, you’re setting
yourself up for a painful struggle. So, how do you train? Read on…
1)
Gradually increase your
mileage.
Do one long ride each week, increasing the distance by a small amount each week - the important part here being a SMALL amount. Increasing mileage too quickly can result in injury. I’d aim to build by between 5-10 miles each week. Your longest training ride should be a couple of weeks before your goal ride and about 2/3 to 3/4 of the total distance - so if you’re riding 100 miles, your longest training ride should be between 66-75 miles.
Do one long ride each week, increasing the distance by a small amount each week - the important part here being a SMALL amount. Increasing mileage too quickly can result in injury. I’d aim to build by between 5-10 miles each week. Your longest training ride should be a couple of weeks before your goal ride and about 2/3 to 3/4 of the total distance - so if you’re riding 100 miles, your longest training ride should be between 66-75 miles.
2)
Include 1-2 interval
sessions a week.
Although you are training for distance and not speed, interval training can still help by improving your lactate threshold. Your lactate threshold is the point at which your body can no longer metabolise all the lactate being produced, which then begins to accumulate in the bloodstream, forcing your muscles to slow down or stop. By raising your threshold, you can ride faster and for longer before reaching that awful ‘STOP’ stage.
To test your lactate threshold, you’ll need a heart rate monitor/computer. On your own, warm up for 10-15 mins, then do a 30 minute time trial effort (ride as hard as you can for 30 mins - give it your all, you should have nothing left at the end). Start your computer 10 mins into your time trial. Your average heart rate over the remaining 20 mins will be a good estimate of your heart rate at lactate threshold. Cool down for 15mins.
Now you have an idea of where your lactate threshold is, you can start to train effectively. A good workout for this is a steady state interval session. Warm up for 15mins, then ride for 10mins at 3-5 beats per minute below your lactate threshold heart rate (about 97%). Recover for 10 mins. Do 3-4 of these intervals in one session, then cool down for 15-20mins. As you get stronger, you can gradually increase the length of your intervals (15/20/25/30mins).
Although you are training for distance and not speed, interval training can still help by improving your lactate threshold. Your lactate threshold is the point at which your body can no longer metabolise all the lactate being produced, which then begins to accumulate in the bloodstream, forcing your muscles to slow down or stop. By raising your threshold, you can ride faster and for longer before reaching that awful ‘STOP’ stage.
To test your lactate threshold, you’ll need a heart rate monitor/computer. On your own, warm up for 10-15 mins, then do a 30 minute time trial effort (ride as hard as you can for 30 mins - give it your all, you should have nothing left at the end). Start your computer 10 mins into your time trial. Your average heart rate over the remaining 20 mins will be a good estimate of your heart rate at lactate threshold. Cool down for 15mins.
Now you have an idea of where your lactate threshold is, you can start to train effectively. A good workout for this is a steady state interval session. Warm up for 15mins, then ride for 10mins at 3-5 beats per minute below your lactate threshold heart rate (about 97%). Recover for 10 mins. Do 3-4 of these intervals in one session, then cool down for 15-20mins. As you get stronger, you can gradually increase the length of your intervals (15/20/25/30mins).
3)
Recovery!
Probably the most important part of training and the bit I’m guilty of forgetting myself. Your body adapts to training during recovery, not during the training sessions themselves. Make sure to have at least one, ideally two rest days every week. Include an ‘easy’ week each month, with lower mileage to let your body recover. Also, make sure that you’re keeping your body well fuelled and hydrated after training.
Probably the most important part of training and the bit I’m guilty of forgetting myself. Your body adapts to training during recovery, not during the training sessions themselves. Make sure to have at least one, ideally two rest days every week. Include an ‘easy’ week each month, with lower mileage to let your body recover. Also, make sure that you’re keeping your body well fuelled and hydrated after training.
4)
Taper before the ride.
The final two weeks before your ride should be taper weeks, when you cut your mileage and allow your body to recover from training. This is more beneficial than doing any further training and will allow your body to be in top condition for your ride.
The final two weeks before your ride should be taper weeks, when you cut your mileage and allow your body to recover from training. This is more beneficial than doing any further training and will allow your body to be in top condition for your ride.
Other top tips
Aside from good training, there are a few other
things you can do to prepare for a long ride:
-
Go for a bike fit.
A properly fitted bike makes a huge difference to your comfort while riding. Something as small as the wrong size handlebars can cause all sorts of problems with higher mileage (trust me, I know). Most bike shops will offer a fitting service.
A properly fitted bike makes a huge difference to your comfort while riding. Something as small as the wrong size handlebars can cause all sorts of problems with higher mileage (trust me, I know). Most bike shops will offer a fitting service.
-
Invest in good clothing.
Similar to a bike fit, a good pair of padded shorts will save you all sorts of pain. Chamois cream is also a good idea, for reducing chafing and soreness on longer rides.
Similar to a bike fit, a good pair of padded shorts will save you all sorts of pain. Chamois cream is also a good idea, for reducing chafing and soreness on longer rides.
-
Learn some basic maintenance
skills.
This is important for both your training and the ride itself. Unfortunately, longer rides means more chance of having a mechanical, so knowing how to fix a flat tyre or broken chain can come in very handy.
This is important for both your training and the ride itself. Unfortunately, longer rides means more chance of having a mechanical, so knowing how to fix a flat tyre or broken chain can come in very handy.
-
Rehearse your nutrition.
If you’re planning to use energy products (carb drinks, gels, bars etc), it’s a good idea to try them out on your longer rides before the big day. Some people find that certain brands of product can cause upset stomachs, so it’s worth trying out a few different brands to find one that works for you. If you’re not used to eating/drinking on the move, get some practice of that in too.
If you’re planning to use energy products (carb drinks, gels, bars etc), it’s a good idea to try them out on your longer rides before the big day. Some people find that certain brands of product can cause upset stomachs, so it’s worth trying out a few different brands to find one that works for you. If you’re not used to eating/drinking on the move, get some practice of that in too.
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