It is easy for you to ride for 40 kilometers. You can also handle 90 kilometers' distance. But an 180-kilometer distance for you may be a big challenge and you don't try it.
Cycling for a long distance needs special riding skills. Through the following long-distance cycling training guides, you can also achieve seemingly unreachable 180-kilometer distance by training.
1、Don't just practice hard. Practice cleverly.
Training 80 to 100 kilometers of medium and long-distance riding is certainly beneficial for our physical agility. But do not think such training is sufficient. Of course, not everyone has time to ride for such a long time.
So we think the most proper distance for riding is about 75 percent of the whole distance. That is to say, you have to be used to riding for 140 kilometers.
Endurance is one of the key points in the long-distance riding. So in practice, you should aim to ride for several hours without stopping. You can reduce your average speed so that the first challenge of long-distance riding is easier for you. This is OK. The purpose of it is to train your ability to sit on your seat as long as possible, like 7 or 8 hours. It is also the time you need for 180 kilometers.
You also need to adjust the training content according to the type of the tournament. If the race you take part in including a lot of ups and downs, then you had better add some the climbing training.
But a blind practice can lead to the result of excessive training and your body will become more and more week. So it's very important for you to take a rest. In the first few weeks of the race, for example, you should do less training than usual and avoid physical exertion activity. Have a day off in everyday training.
In addition, in the days before your race, you also need to have a good rest. You need at least two-day adequate sleep and avoid alcoholic beverages, which can easily lead to dehydration.
2、Only when you are comfortable can you ride far.
Before a long-distance ride, it is important to confirm the comfort of your riding posture because the non-fitting bicycle equipment is likely to cause injuries.First, start adjusting the riding posture. Check if it's right for the height of the seat pad, the position, and the length of the handlebar. Pay attention to the differences of each centimeter, or even millimeter because even subtle errors amplifying to 180-kilometer riding can lead to pain or even sports injuries. In addition to the adjustment of bicycle equipment, the training of core muscle also contributes to the comfort and endurance of long-distance riding.
Avoid the replacement of important equipment before the race, such as new handles. Make sure to change earlier if you have to. So you get enough time to adjust. If it is the day before the game, avoid replacing any equipment even small parts, such as a cool strap. After all, these tiny differences can lead to a painful price if there is something wrong with the new equipment in the process of cycling.
Similarly, the same principle goes with your personal belongings, especially the shoes and scenery. They should be your familiar things. Besides, pay close attention to the weather forecast of the day of the game and decide whether you should put on sunscreen according to the temperature.
3、Take the speed which is suitable for you
For many athletes who take part in the game for the first time, they often ride too fast in the first half part. This results in their weakness for the next part. Basically, this is because, at the beginning of cycling, adrenaline increases and they instinctively go on the rampage.
In fact, there are many ways to monitor and adjust the distribution of your speed. The simplest way is to use watches to calculate the average speed by different landmarks in the race.
And it has a benefit when you clock off in the process of cycling. It seems like you cut the whole distance into several small segments which can reduce your psychological pressure. Then a large goal dissolves into some "small goals". Of course, it will be better to use advanced technology and equipment, such as speed code table, heart rate monitor, and power meter. These monitoring sports equipment will help you to grasp your speed more precisely.
4、Speed for your own heart
Knowing your own exercise intensity and speed helps you predict the time for the completion (or rearrange a more suitable tactic). This also reduces the uncertainty and your psychological burden. In addition, a good mentality is also very important. In the long-distance ride, it is inevitable that you feel uncomfortable. You may also encounter big winds and heavy rains and even mechanical problems. When confronting with these problems, it is necessary to calm down and relax as much as possible. After all, the ability to deal with problems in the long-distance ride is also a test for cyclists.
5、Keep your bicycle in good repair
Cycling is the perfect combination of human and machinery. So if you have a good physical condition but the bicycle equipment has some mechanical problems in the competition due to improper maintenance, then your preparation in the past is wasted.
In particular, pay attention to the wear and tear of parts, such as tires, brake block, chain and so on, and we suggest that you use a torque wrenches to confirm the locking force of each screw. Also, before an important match, have a thorough washing and maintenance for your bicycle. Seeing your shiny bicycle can make you feel good. You can take advantage of the process of washing your bike to check if the equipment works.
Besides, don't forget to grease the chain! It is recommended that you follow the above steps to test your bike before an important event. Then go out to have a test to ensure that every part is in the best condition.
6、Fill up your energy tank.
Don't misunderstand us and add petrol to yourself! We mean that you should have full energy to finish your race. You can put the energy gel, bars, drinks and other important supplies on the bicycle to provide energy in the process of cycling.