FAQ: Long-distance training – the 10 most important answers for endurance cyclists

Endurance is built through patience and consistency. If you want to successfully cover long distances, you don’t need any secret formulas. What matters most is regular training, a well-developed foundation of endurance, a suitable nutrition strategy and sufficient recovery. If you increase your training volume gradually and listen to your body’s signals, you will not only be able to ride further, but also enjoy those long days in the saddle more. After all, particularly over very long distances, it is rarely the rider with the most training kilometres who wins – but usually the one who has trained most consistently.

​1. How long will it take before I’m fit enough to run a long distance?

That depends on your current fitness level and your goal. If you cycle regularly, you can prepare specifically for rides of 100 to 150 kilometres within eight to twelve weeks.
Consistency and a gradual increase in intensity are more important than high training volumes. The body needs time to adapt its endurance, muscles and metabolism to longer periods of exertion.

2. How often should I train each week?

For most amateur cyclists, three to four training sessions a week are sufficient. Consistency is more important than individual, particularly strenuous training days.
A typical week’s training might look like this:

• 1 long ride to build up basic endurance
• 1 high-intensity session with intervals
• 1 light recovery session
• Optionally, another endurance session

3. What is basic endurance and why is it so important?

Basic endurance forms the foundation for all long rides. It refers to the ability to maintain a moderate level of exertion over many hours.
Through targeted endurance training, the body improves its oxygen uptake, fat burning, energy efficiency and tolerance to exertion. Anyone wishing to cycle long distances should carry out the majority of their training at a gentle to moderate intensity.

4. How long should the longest training ride be before an event?

As a rule of thumb, the longest training session should cover around 70 to 80 per cent of the planned race or tour distance. For example, if you’re planning a 200-kilometre ride, you don’t necessarily have to train for 200 kilometres beforehand. One or more rides of between 140 and 160 kilometres are usually sufficient to prepare your body for the exertion.

5. What role does nutrition play in training?

A very important one. Over long distances, energy intake often determines success or failure. Many endurance cyclists make the mistake of only eating once they actually feel hungry. By then, it is often too late. Important basic rules:

• Drink regularly
• Eat early on
• Top up your carbohydrate stores before long rides
• Do not test new products in competition for the first time

6. How much should I drink during long journeys?

Fluid requirements vary depending on temperature, intensity and individual sweating patterns. As a guide, allow for 500 to 750 millilitres per hour in moderate conditions, and considerably more in very hot weather. Drinking small amounts regularly is usually better tolerated than drinking large amounts infrequently.

7. Do interval sessions make sense at all for long-distance running?

Yes. Although long endurance rides form the basis of your training, interval training can significantly improve your performance. Short, intense bursts of effort help to improve, amongst other things, your maximum oxygen uptake, your tolerance for exertion and your ability to maintain a fast pace on climbs. Even just one interval session a week can lead to noticeable progress.

8. Should I do any strength training as well?

Yes. Strength training is underestimated by many endurance athletes. Core stability, the glutes, leg muscles, and the back and shoulder muscles are particularly important. A stable body tires more slowly over long distances and can maintain an efficient riding position for many hours.

9. How can I tell if I’m overtraining or not resting enough?

Training does not take effect during exercise, but during the recovery phases. That is why rest days should be an integral part of any training plan. Typical warning signs that recovery is insufficient are:

• persistent heaviness in the legs
• unusually high fatigue
• Drop in performance
• poor sleep
• elevated resting heart rate
• Loss of motivation

10. How do I prepare for a day on a long ride?

The days leading up to an important event should be as stress-free as possible.
It is advisable to get plenty of sleep, reduce your training workload, stay well hydrated, eat a carbohydrate-rich diet and check your kit well in advance. On the day of the event itself, the key is to start conservatively. Many riders lose time and energy because they set too fast a pace over the first few kilometres.

Conclusion

I love long rides! Long-distance cycling has long since become a trend, and the ultracycling scene never ceases to amaze cyclists. But in my opinion, it doesn’t have to be extreme. Your mental attitude is often more important than the numbers on your bike computer. It determines whether the ride is a joy or a torment. With these ten tips, endurance cyclists will be well prepared. - Jan Timmermann, BIKE editor

What do you think: what do you reckon are the most important tips for endurance training on a bike? Let us know in the comments!

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