8 Training Tips from our Long Distance Cyclists
Mix Long and Short Days. Training 4-6 days a week is ideal, and it's more than just riding a lot of miles. Matson suggests one or two days a week for long rides, where you increase the distance and creep toward that 100-mile goal.
It is best to built up gradually, preferably no more than 15% more miles each week. Don't try to jump from 100 miles a week to 200 miles a week in one or two weeks. Your body needs time to adapt. You need to get your total miles up to at least 250 miles a week for a few weeks before riding the double century.
Improving performance
Cycling helps improve running performance by developing fitness, stamina and endurance without damaging your leg muscles. It's a great low impact cardiovascular workout too and by adding it to your weekly training regime it will help you to do more with less stress on your body.
Recommended Minimum Daily Allowance - 15 km
At a moderate rate of exertion, 30 minutes of cycling at a rate conducive to maintaining health equates to covering about 15 km at an average speed of about 30 km/h. 15 km per day equates to about 100 km per week or about 5500 km a year.
The ideal length for a bike ride is 20 miles.
Completing a 50 mile bike ride is both a challenge and a rite of passage in cycling. No matter what level you're at, beginner, or regular cyclist, it is very achievable, particularly with a little planning and the right kit.
It's certainly doable (I averaged 100 miles per day over a 15-day tour once), but don't expect to be able to do anything else but ride, eat, sleep, and recover during that time. You know, not everyone averages the same speed while touring.
To push yourself this far will take discipline, physical conditioning and mental stamina, but with the right training and planning, many riders will be able to reach this milestone (and potentially beyond). Even if you're only just starting to cycle, 100 miles is still an achievable goal.
Riding 200 miles in one day is "more than twice as hard" as riding 100 in a day. It will definitely require intelligent pacing as well as mental toughness. Every little thing that bothers you about your bike fit will be screaming at you somewhere before the finish.
If you plan to ride at 20 mph average then that's 10 hours of ride time which allows for about 3 hours of rest time. The check point schedule is posted for your review. Does everyone ride together?
TIP TWO: 200-MILE WEEKS ARE NOT GOING TO CUT IT
We are talking 12 to 15 hours to complete a double. A handful of 50-mile training rides each week is not going to prepare your emotions-or your rear end-for that level of endurance.
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