That moment when your legs suddenly feel hollow, your pace drops, and riders you passed earlier now glide past you—it's the dreaded "bonk" that haunts every long-distance cyclist. But fading speed isn't inevitable. With smart strategy, you can maintain your pace from start to finish. Here’s how to conserve energy and finish strong.
1. Pace by Heart, Not Ego
The biggest mistake is starting too fast. Use your heart rate monitor to keep efforts between 60-70% of your max HR—a pace where you can still hold a conversation. Every 30 minutes, take a 5-minute "active recovery": sip electrolytes, stretch your back, and shake out your hands. These micro-breaks prevent cumulative fatigue.
2. Eat Before You're Hungry
Your body can't store enough glycogen for 100km. Eat a carb-rich meal (oatmeal, bananas, toast) 60 minutes before riding. Then, set a timer: every 40 minutes, consume 100-150 calories. Energy gels are efficient, but real food like dates or nuts provides sustained release. Avoid sugary bars—they cause energy crashes.
3. Spin Fast, Save Energy
Pushing a big gear at low RPM strains muscles. Instead, shift to a gear that lets you spin at 80-90 RPM (revolutions per minute). This "high cadence" technique uses your cardiovascular system more and muscles less, delaying fatigue. On flats, use the large chainring with a small cassette cog—it feels light but carries speed efficiently.
4. Change Your Position to Refresh
Staying in the same posture causes stiffness. On long straights, switch to the drops: elbows bent, back flat. This aerodynamic tuck reduces wind resistance by up to 20% and redistributes pressure off your hands and saddle. Return to the hoods periodically to stretch your back. Your body will thank you later.
Long rides aren't about power—they're about preservation. Ride smart, and you'll finish feeling like you could go another 50km.
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