6 Ways to get more out of your long rides this summer

Endurance sport is changing every year as more and more age-group athletes look to push the envelope of what their bodies are capable of. Endurance training and racing can turn into quite the adventure, too, allowing athletes get expand their regular training routes to find new roads, trails, paths and communities. Here are a few tips and tricks to on how to increase your long rides over the summer as you gear up for your next long-distance event.

Before jumping into some of the crazy distances that many cyclists do for fun on the weekend, you need to assess where you’re at. While it might seem like a lot more fun to just go out and ride further than you ever have before, that might put you on the sidelines while you recover from the big effort. A slow build up to longer distance rides will keep you fresh and prevent burnout.

1. Nutrition

Fueling is one of the most important pieces of the endurance puzzle, it can make or break a day out on the bike. A balanced meal before training is just as important as fueling during a workout. During rides longer than four hours it is best to be fueling every 15 to 30 minutes. While there are hundreds of different nutrition options out there, I often prefer home-made food. Mixing food from home with your favourite nutrition brand’s bars, chews or gels can keep your stomach happy during a long training day. From bananas to rice bars, or even figs and dates, it is nice to train with a variety of food so that come race day you can adapt to food you have available.

2. Variety

There often seems to be a misconception in the endurance world that the only way to increase endurance is to spend hours and hours on the bike. This is not the case. For athletes riding three to four times a week, two or three of those rides can, and should, be shorter and at a higher intensity. Interval sets and hill repeats will pay dividends on longer rides and race days. Supplement the remaining weekly rides with longer, steady-paced efforts.

3. Bike fit

Your position on the bike for longer rides can be a huge factor in how far you will be able to go. A slammed TT setup might look great in the transition zone, but if you have not adapted to your race position before race day, you might be in for some aches and pains. I was always cautious with my set up on a new bike. You always have the option to set a bike up more aggressively down the road, so ease into a new position gradually. A shorter stem, larger tires and a comfortable seat can all make endurance riding more enjoyable. Don’t be afraid to move around on the bike either. Standing up on the climbs can help keep the muscles happy on the longer days on the bike.

A Pan Am medalist’s tips for making the most out of training alone on the bike

4. Groups

One of the best parts about long bike rides can be the social component. There is nothing better than getting out with a local club or group of training buddies for a day in the saddle. Long rides can be planned around popular coffee or lunch spots, and there is nothing better than ending a ride at a pub or brewery for a beverage. Destination rides can also be a great option for a weekend getaway, if you have plans in place to get home.

5. Clean your bike

The old saying that clean is fast is true. Having a clean and tuned bike for a long ride makes the experience better. Although it is sometimes a pain to clean the bike after every ride, it is a good habit to get into. Not only will you be much happier stepping over a fresh bike, but bike cleaning and maintenance is essential to ensure that your bike is safe to ride. A bike caked with mud and dirt will not perform at its best, it also does not let you see any imperfections or damage that may have occurred on earlier rides.

6. Equipment

What you carry on long rides is also important. Dress appropriately for the weather to ensure the day is enjoyable from start to finish. Extra food, tools and tire repair kits help ensure that a phone call home for a pickup won’t be required if things go wrong.

Sean Mackinnon competed for the Canadian national cycling team. He won two bronze medals at the 2015 Pan Am Games.

This story originally appeared in the July issue of Triathlon Magazine.