If you want to become an endurable cyclist, you may pay attention to the details. People are obsessed with equipment, exercise, and nutrition but few of them make many efforts into the mental exercise. You need to strengthen both physically and mentally sides for the endurance cycling. Many cases show that many riders are tougher mentally but cannot win the physical challenging. For the purpose of helping you become a better cyclist, here are 7 tips to help boost your endurance but change your comfort zone on the bike to ride long distances with ease
CONSIDER YOUR FUEL
You really need a good endurance by making your good internal reservation. You should know that these are glycogen in the muscles and liver, glucose in the blood stream, triglycerides stored in the muscles, and body fat is the most important and biggest store of fuel. And the fat is one of these fuel tanks, most responsible for keeping you riding, while the lactic acid overload or a lack of oxygen makes you get off the bike. When running out of muscle glycogen, low liver glycogen or low blood glucose levels, it will stop you in your trip. One or all three of these will cause the bad effects.
INCREASE YOUR CARBOHYDRATE INTAKE
To strengthen your endurance you need to make sure that before your long rides, one or two days you have to make sure that carbohydrate foods are eaten every three hours, and plenty of water is consumed with every meal. This carbo-loading helps you stock up with muscle glycogen but only works well when you ride very easy, while the carbo-loading discourages you in the short and sharp rides because you feel good does not maximize glycogen.
EAT AN EARLY PRE-RIDE BREAKFAST
Even starting with your glycogen stores stocked up cannot assure you the maximal endurance. For the morning ride, you should get an early breakfast of carbs, protein, and fat around two to three hours before you ride out. Note that if eat too close an hour before the ride, you'll reduce rather than increase the endurance. So, you can get up early or drink a carb-rich drink before you leave the house to start riding.
4. STAY TOPPED UP THROUGHOUT YOUR RIDE
When aiming for 200 to 400 calories in liquid or solid form but know that they still stay well on your stomach. If you are in your high levels confidently, you can have a fast ride, targeting at around 55 grams of carbs per hour during the ride, but you need to fuel regularly every 25 minutes, otherwise, you will crash soon if missing one or two fuel. Studies have shown that when taking a 65km ride one should use up 20g glucose after every 15 miles to improve cycling performance better compared to water alone. Riders who intake the high-glycemic glucose and low glycemic honey can arrive home 3 minutes earlier. If you find you usually fall behind at the end of rides and ride with water alone, this study is suitable for you.
5. TRAIN YOUR BODY FOR ENDURANCE
You should start in the weeks or months, beforehand with riding regularly to make your body fitter and better at consuming its fat stores. The strong riders consume the higher amounts of fats, more efficient at satisfying carbohydrate reserve. You may remember these simple letters: A B C- meaning the Aerobic riding four to five hours a week, Breakfast-less rides for more than two hours to let your body fat-burning right, and Consistency. Teaching your body to go longer is a gift but can be attained. If you do have a tendency to have too much training load, and then cause less motivation, even get an illness or always feel you're the only one never seems to make progress, cheer up. Almost everyone can lengthen their endurance and reach 100 kilometers, 100 miles or more. Consistent riding can improve your endurance and the use fats better. Once you start to increase your longest riding distance, your challenge should start by setting a bigger goal every third week. By making yourself physical and mental situation into new time zones where you will experience the new horizons by the fuel, speed and fatigue tests. You’re your riding partners with a similar or higher physical endurance and stay close together so you can cheer up each other. If you want to set on a charity century, 100 miles in one day, during the training you should highlight the essentials of fitness: cardiovascular endurance, muscular strength and flexibility. You need to challenge these three progressively to make sure that you’re ready, but when your start you should depend on your current conditioning, your riding experience and your available time. Be sure to ask your doctor before starting any new riding training.
THE ULTIMATE ENDURANCE INTERVAL
When you do one or especially multiple sets of high-intensity intervals, your heart rate keeps rising during your recovery periods, which is helpful to your aerobic energy systems especially as the session strengthens. Cyclists try to optimize their interval training for endurance whose should perform intervals ranging from 35 seconds to 5 minutes when at a very high intensity. That helps to build your aerobic system as also being hard enough to supply some fast-twitch sprint fibers, making those power-producing fibers more resistant to fatigue over time. Doing four to six of these leg-burning exercise, leaving one to two minutes to recovery in between, can have impressive effects. As you gain fitness, increase the number of reps and the intensity. When aiming to perform these training twice a week, leave at least one day to your recovery in between and then do the rest of the week’s riding at a moderate aerobic pace. Remember that if you’re planning to have a 100-mile ride, you still need to record some long days in the saddle so you can feel comfortable on the bike, practice pacing, and dial in your nutrition and hydration—all things that shorter interval workouts can’t do. Finally, remember that interval training, though beneficial, is also a stressful process. It’s important that you not only include rest days in your weekly training plan, but also that you eat a balanced diet, get adequate sleep, and be mindful of your general recovery. If you don't, you can end up fit but unhealthy with high levels of stress hormones and inflammation that can do real damage over time, balance is important.
You can visualize your success with viewing it as a reward for the suffering. You should develop the idea that every second of suffer or difficulty is making you become unbeatable. The way you perceive pain and effort will influence the way your body responds to. Embrace the pain and suffer even though you wouldn't be doing this kind of events like a road century or a solo long-distance mountain bike race if it was not difficult. Whenever you are riding in bad weather or against other bad conditions, don't focus on the suffering you feel but to realize that your competition is going on and you are growing. Every ride you try in bad conditions enhances your ability to mentally cope with them.
When riding on a long hill or mountain, you will see these seemingly endless climbs which can test the strongest level of your legs. Bearing a strong, positive attitude can play a vital role. Just try to breathe, relax, slow down and stay in the moment if you need to. However, no matter how positive you are, you should focus on the physical side because being physically prepared is the key to not for the purpose of just finishing the ride, but for the great feeling as well. So when you want to focus your strength work on muscles of the lower body, it’s easy for cycling to reach that result predominately. However, your upper body muscles support your body and have a strong core can help prevent painful and tired back. Your strong arms and shoulders can help you ride strong on the long and flat routes while strong core muscles bring strength for the steep climbs. When knowing you're capable of riding as long as your route, you may require riding partners or imagination which will grow a very powerful feeling. On the contrary, feeling that you are going to die for the plan to go through about one-hour, two-hour or three-hour will limit your training and fitness achievement, and eventually, affect your enjoyment.
A study with cyclists showed that a decreased perception of pain results in higher performance. If you don't, you can stop suitably but it is definitely unhealthy to do high levels of stress hormones and inflammation that can lead to the real damage over time. You must balance the degree. We may say that human can get used to almost any hardship. Bearing this concept can help to improve your cycling performance. Do something when training to make it mentally challenging so that when comes to a race, it seems easier mentally.