Long-distance rides of 200 km and more are a test of a cyclist's endurance. They are generally considered a milestone in developing cycling skills and offer both beginners and professionals a great sense of accomplishment. But reaching this goal requires more than just enthusiasm. Long-distance cycling is as demanding as it is exhilarating. Certainly, you need more food and fuel to refuel, more equipment and spare parts to cope with uncertain or unexpected conditions. But you're not quite ready yet. Unlike your normal training, long-distance cycling is an extreme endurance test that requires some different techniques. The key to success on your first attempt is learning to manage your pace correctly. Here are some tips to help you do just that.
Expectation
Since you've never cycled this route before, you should have a rough idea of how long it will take, primarily to be better prepared mentally. Long-distance cycling tours typically consist of various types of roads where the average speed of a typical cyclist is around 20 km/h. Taking breaks and other factors into account, the tour takes more than 10 hours. Some cycling clubs specializing in endurance races set an expected finishing time of 13 hours and 30 minutes for their club riders.
tempo
To maintain your pace for a long time, don't go all out from the start. Begin slowly and keep the pace constant for about 15 minutes before gradually increasing it. It's understandable that you might feel the urge to sprint off, fueled by excitement and energy. We've all been there. However, starting too fast puts strain on your fast-twitch muscle fibers, which deplete your limited glycogen stores and don't recover quickly. These fibers will then be unavailable when needed later in the race. This is also why long-distance runners sprint at the end. Sprinting at the beginning puts you in a very passive position, as oxidative phosphorylation takes a long time to compensate for the energy loss while simultaneously maintaining a constant energy expenditure.
Choose your pace according to your fitness level, which, as we discussed in another blog post, can be determined by your FTP (Functional Threshold Power). For long rides, you shouldn't spend more than 2 hours at 76-87% of your maximum heart rate and about 6 hours at 56-75%. The remaining time should be spent at less than 55% of your maximum power output. If you don't have a power meter, you can also monitor your performance with a heart rate monitor. It's recommended to keep your heart rate between 65% and 80% of your maximum heart rate (220 minus your age). In this range, you're in the aerobic zone and can cover a longer distance without overexerting yourself.
Your pace also depends on the terrain, especially inclines. There are a few things you can do to tackle climbs. Before the ascent, pedal with slightly less force so you can generate more power on the climb. During the ascent, however, your heart rate should not exceed 90% of your maximum heart rate. After the climb, recover on a flatter road or the subsequent descent so your heart rate returns to normal and you can maintain your usual power output. However, if the climb is too long, for example, 60 minutes, you shouldn't overexert yourself. Make sure you maintain your aerobic capacity; otherwise, you'll find it difficult to recover afterward.
Rest and regeneration
When cycling long distances, it's crucial to learn how to recover and regenerate properly. During a ride, your body produces a lot of sweat to maintain a constant core temperature. If you become dehydrated, your blood thickens, making everything more difficult. That's why staying hydrated is so important. Drink a bottle of water (approximately 600 ml) every hour, taking a few sips every couple of minutes. A low-sugar electrolyte drink is recommended to replenish lost minerals.
The body's energy source during long-distance cycling is oxidative phosphorylation, a process that uses oxygen, carbohydrates, and fats to generate energy. Oxygen can be obtained from the air, while carbohydrates must be consumed from food. Before you start, fuel up with carbohydrate-rich bread or biscuits. Avoid consuming too much protein or fat, as these take longer to digest and put a strain on the body. Energy gels are an efficient source of carbohydrates on the go. Take a few bites every 20 minutes and keep your intake consistent throughout the day. Only eat or drink when you are thirsty or hungry.
It's important to know that while oxygen can be absorbed directly from the air, your exertion can sometimes require more oxygen than you can take in. Or you might be unaware that you have an incorrect, shallow breathing pattern that restricts oxygen intake, increases heart rate and blood pressure, and reduces blood flow. This can lead to discomfort, pain, and nausea. In the worst-case scenario, the situation worsens over time, and you can get caught in a vicious cycle of hypoxia if you don't recover in time. To prevent this, it's recommended to carry a portable oxygen cylinder or aportable oxygen concentrator to provide supplemental oxygen. You can breathe highly concentrated oxygen both during and after your ride to recover quickly.
Besides eating, taking a break is also a good way to recover. If you feel like you can't continue, simply slow down to recharge or take a short break. Don't stop for too long, though, until your body and muscles have cooled down, unless you want sore muscles. A suitable pace during breaks can help maintain a good riding pace.