According to the GCN, it’s new years resolution suggestions for 2017 was the prospect of riding a double century. So, 200 miles. Can you make it? So, if riding centuries are your thing. This could be right up your street. It definitely could but, at the same time, you are saying that Matt. Nowadays, we did have to actually admit that none of us here at GCN have ever ridden a double century. So, to find out how to train for one, we have consulted a few ultra endurance experts such as Bruce Berkeley, an experienced one. And then we also went back to our own training knowledge too. Next, I would like to share top 7 popular and practical techniques for training ultra endurance with all of you.
Do the distance in training?
If you are really intent on doing an ultra endurance event, there is no real shortcut to simply putting the miles in. You can't just afford to ride 50 miles if you target is a double century. So, how far do you to go? The answer is about 199 miles. Yeah, just one mile in. Of course, your preparation is vital. In the simple words of Bruce, if you fail to prepare, you prepare to fail. The nine words look simple outside but they are significant inside. Can you get the inner meaning? Getting the longer rides in is going to condition your body not just from a physical fitness point of view, but also getting your body used to sitting on a bike for that sort of duration and at the same time, training your mind. You don't need to have done the distance of your event in training, but you should have done at least half the distance on a few occasions. In other words, try to do at least half the distance several times before the event. Also, doing a couple of long back to back days will teach your body and mind to keep riding when already fatigued.
train ultra endurance
Gradually build up to your goal.
Similar to other goals though, is the gradual buildup. Increase the length of your longest ride each week and do so gradually because going in too long too early could do more harm than good. Once you know what your end goal is, workout plan about how you can get there between now and then.
Rest on the cooperation becomes even more important when you are doing the big hours. Going to this extreme and exercise duration is really going to deplete your body of its reserve. So it is vital that you give enough rest to recover. Otherwise, you risk digging a very big hole.
training ultra endurance
Nutrition becomes doubly important, both on and off the bike. The correct nutrition off the bike will help you to replace everything you used while cycling. And what you on your rides becomes vital. As an experienced rider, you can probably now muddle through a century even if you don't get your nutrition spot-on. Double that distance and you are going to go through some dark period unless your nutrition is planned and executed perfectly. Find out what works for you. It might be that the lower intensity you will have to ride out for these longer distance, a different type of food or drink works better for you. It's a case of experimenting and then putting it into practice in your training before the day of the event.
Making sure your body is in perfect working order is the first step, but the same should really apply to your bike as well. Spending 10 hours in the saddle is hard enough. The last thing you want is a mechanical or to feel uncomfortable. So, make sure it's serviced in good working order and fits you very very well. And you should pay particular attention to its contact points with your body. So, think saddle, bars, shoes, insoles, cleat position, that sort of thing. Also, anything that can improve your comfort. So think things like bigger tires or better clothing is going to make a massive difference.
train ultra endurance
Don't start out too hard. There is not too much time to recover during an ultra-endurance event. So, it's absolutely vital that you get you pacing strategy but on. In fact, it's a good idea to use either a heart rate monitor and/or power meter to make sure you stay within the right zones. Endurance events are hard enough. And if you get your pacing strategy wrong, you can make some latter stages particularly and tough brutal.
It's mental as much as physical.
Once we get into ultra endurance distance, it becomes a mental game as much as a critical one. Many people are physically capable of riding for 10 hours but it's their heads that answer that. So training your mind becomes just as important you can't let a small inconvenience such as a headwind affect your concentration, motivation, and determination. You need to teach your mind to cope with the diversity to stay positive at all times. As endurance riding expert Bruce Barkley says, your mind is your biggest asset. You will go through ups and downs but keep focused on the goal you have and find ways to break it down. Everyone will find their own way to do this. Bruce suggests trying not to think of the big distance number, as this can seem almost too large at times and a long way off. Avoid thinking about the final figure, try to break it down into small chunks. So, think of the time that you are riding for, rather than the miles or the kilometers. That is a much smaller number and therefore much easier on your mind. Ultra distance events are probably 75% mind, focus and determination, and 25% physical.
train ultra endurance
In conclusion, your body can do whatever you want it to. It is your mind that you need to convince. So, never, ever, ever give in. If you have doubt about do's and don't's for preparing this down in the comments, all you need to do is click our website, which let you do an endurance ride is a comfort. So, to get more comfortable on your bike, just go to our website.