Training
Training for endurance is straightforward, but not easy. Simply identify your target event on a calendar, back off six to eight weeks, and do weekly long rides building up to 75% of your target distance. If your target event is a century the last week of June, you reserve one day a week in May and June to do rides up to 75 miles.
Let’s assume that your goal is a century ride by June 26 – but it’s March. What now? We need to build a base so that by May we’re ready to ramp up the distance. There are no good shortcuts to putting in base miles. If you try to build up too fast, the risk of injury or burnout increases.
Base Training
Base training allows you to build up slowly. By the end of your base training, you should be able to ride comfortably 1/3 to 1/2 of the target distance. If you’re riding a century on June 26, your base preparation goal is to ride 50 miles by the end of April.
Increase the length of your ride 5-10% every week, at the same rate as your weekly total. You might try to build up a little faster, but then throw in an easy week every four to six weeks, to allow yourself to recover. Your long ride should be about half of your total weekly training volume.
The long ride should simulate the planned event as much as possible. For example, if you’re planning a tour, with rest stops every couple of hours and a break for lunch, then ride that way. Only riding time counts, so deduct the time spent at breaks, fixing flats, etc. If possible, simulate the terrain you expect for the event on the weekly training rides.
Pace yourself on the long rides so that you feel good at the end. You may want to do these with other riders to make them safer and more fun. If you can’t carry on a continuous conversation at any time during the long ride (including the climbs) then you are going too hard. The primary purpose of this ride is to have the slowest rider feel good at the finish. Each rider will get the desired benefits, even if they feel that they are “loafing” through most of it.
Identify and eliminate problems
Your long rides should also be used to identify problems that could cause pain or fatigue and prevent you from completing the event comfortably. For example, you may have pain or numbness in your hands, feet or seat. If so, do you need a saddle that fits you better, a more comfortable position for your handlebars, or shoes that keep your feet and knees happy? Knee, neck, back, or ankle problems could also show up for the first time on these long rides. When you identify a problem on a long ride, fix it before the next weekend.
Use the long rides to experiment with eating and drinking. There are many good articles on nutrition. Figure out what works for you. Do you ride better with pastries and Pop Tarts? Or with Hammergel and Spiz? When you find something that works for you, use it for the rest of your training rides and especially for your target event.
It helps to do these long rides in one loop or one out-and-back. Then, if you are at least halfway and start to tire, the fastest way home is to keep going.
Other training
The long ride is half of your weekly training – what do you do for the rest of the time? If you’re building your base, increasing your endurance and trying to get comfortable on the bike, then just ride. You need to ride at least four days a week to get fitter, so try hard to fit in the rides. Commuting is a great way to get regular rides. Other options are Spinning classes or riding a trainer. You’re better off riding briskly for 45 minutes three nights a week, than getting out for a couple of hours only one evening.
A couple of months before your big event, you should start doing a couple of short, hard rides a week. Again, specificity is key. If you’re doing a mountainous century, go out and hammer in the hills. Or hammer into the wind. If you’re peaking for a fast, flat ride, do a couple of fast, flat rides a week, focusing on staying aerodynamic and maintaining a constant effort. Of course, you also need some easy miles for recovery.
If you are just getting started with distance events, these suggestions may help you complete your first long rides in comfort and a smile on your face.