Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Aiming Long

Old 08-18-18, 11:12 PM
Thread Starter
Join Date: Jul 2018
Posts: 3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Aiming Long

I am looking to do some longer rides in the future (probably next year ish around 100km +) and wondering if there are any tip for training to do so. I will post some things that I record from my rides at the bottom of this. I am fairly new to road biking. I am 6ft around 210 lbs, I carry 2 water bottles and a camelback backpack usually without the bladder. I bring and eat 1 yogurt bar on my ride and drink 2x 591ml bottles of gatorade. Here are some stats from my rides. The rides that are around 31km have a stretch of a lot hill for about 10km of it, a lot of the rest is somewhat flat.
Date---------Km---------Time---------Average spd-----Max Spd
07/19/18 - 17.4km - 00:47:39 - 22.0 km/h avg - 54.0 km/h max
07/23/18 - 15.2km - 00:40:15 - 22.7 km/h avg - 44.2 km/h max
07/25/18 - 30.8km - 01:23:36 - 22.1 km/h avg - 57.2 km/h max
07/29/18 - 11.7km - 00:29:23 - 24.0 km/h avg - 40.5 km/h max
07/30/18 - 31.2km - 01:21:32 - 23.0 km/h avg - 51.2 km/h max
07/31/18 - 31.2km - 01:23:01 - 22.5 km/h avg - 54.0 km/h max
​​​​​​​08/02/18 - 31.2km - 01:19:28 - 23.6 km/h avg - 57.2 km/h max
​​​​​​​08/04/18 - 44.2km - 01:49:27 - 24.2 km/h avg - 55.0 km/h max
​​​​​​​08/05/18 - 15.4km - 00:38:45 - 24.0 km/h avg - 40.5 km/h max
​​​​​​​08/11/18 - 30.8km - 01:13:26 - 25.2 km/h avg - 57.2 km/h max
​​​​​​​08/13/18 - 31.1km - 01:16:29 - 24.4 km/h avg - 57.2 km/h max
​​​​​​​08/14/18 - 31.2km - 01:16:57 - 24.4 km/h avg - 57.2 km/h max
​​​​​​​08/16/18 - 31.1km - 01:14:45 - 24.7 km/h avg - 57.2 km/h max
Raminal is offline  
Old 08-19-18, 12:02 AM
In Real Life
Machka's Avatar
Join Date: Jan 2003
Location: Down under down under
Posts: 52,151

Bikes: Lots

Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 590 Times in 324 Posts
There's a whole forum for long distance cycling ...

Machka is offline  
Old 08-19-18, 07:34 AM
Senior Member
Join Date: Apr 2006
Location: Tucson, AZ
Posts: 720

Bikes: Road, mountain and track bikes and tandems.

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 282 Post(s)
Likes: 0
Liked 18 Times in 15 Posts
I would recommend that you try to get advice from somewhere else, where the responders actually know something and are actually helpful. This forum is full of totally clueless trolls.
Brian25 is offline  
Old 08-19-18, 09:40 AM
Senior Member
Join Date: Nov 2015
Location: Music City, USA
Posts: 4,444

Bikes: bikes

Mentioned: 52 Post(s)
Tagged: 0 Thread(s)
Quoted: 2622 Post(s)
Liked 1,429 Times in 711 Posts
Just ride longer. My first ride was about 5 miles. Second was 10 miles. Kept increasing from there. Within a few months I did my first 100 miler. All it took was some extra food and water.

But you absolutely do not need the food and stuff you're carrying and consuming for 1.5 hour rides. That's massive overkill. For a 1.5 hour ride I'd take one bottle of water if it's cool, two if it's hot. No food unless getting to 2+ hours.
rubiksoval is offline  
Old 08-19-18, 11:12 AM
Senior Member
wolfchild's Avatar
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 8,520

Bikes: I have 3 singlespeed/fixed gear bikes

Mentioned: 27 Post(s)
Tagged: 0 Thread(s)
Quoted: 4002 Post(s)
Liked 2,310 Times in 1,200 Posts
Keep increasing the length of your rides. Start adding 5 miles then 10 miles then 15 miles then 20 miles until you become more comfortable riding longer distances. Once you're comfortable doing 60 mile rides you shouldn't have a problem doing a 100 miler...Nutrition and hydration is a personal thing, so eat and drink whatever works for you.
wolfchild is offline  
Old 08-20-18, 08:02 AM
Senior Member
Join Date: Aug 2015
Posts: 1,790
Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 1025 Post(s)
Liked 322 Times in 203 Posts
As rubiksoval and woflchild said: just gradually increase the length of your rides. If you do a long one each week, just make it 5-10 km more each time. One thing to add: you may want to consider joining a cycling club in your area and riding with them. Having people around can make the longer rides far more fun. Plus, there's likely several knowledgeable cyclists in the group that you can learn from.
OBoile is offline  
Old 08-20-18, 08:38 AM
Non omnino gravis
DrIsotope's Avatar
Join Date: Feb 2015
Location: SoCal, USA!
Posts: 8,553

Bikes: Nekobasu, Pandicorn, Lakitu

Mentioned: 119 Post(s)
Tagged: 0 Thread(s)
Quoted: 4905 Post(s)
Liked 1,730 Times in 957 Posts
Ride more, longer. If you're very new to cycling, then the food/liquid intake makes sense-- but once you get more conditioned, it's likely too much. For 100km, I generally won't eat anything, and when I do, it's 200-300kcal about mid-ride. Two 20oz bottles of Gatorade for 30-40km is quite a lot, unless you live someplace tropical.

I see that 31.2km ride happen a lot-- I assume it's the same route? One day, just ride the loop twice. Once that's comfortable, ride it three times. I personally feel the 30-50km loop is the best way to bridge to longer distances, because if on that day you're not feeling it, just don't ride that 2nd/3rd loop. If you're feeling strong, do another loop. I have 10+ loops from 25-50km that I've done dozens, if not hundreds of times-- some never get further than 5km from my house.
DrIsotope is offline  
Old 08-23-18, 01:04 AM
Senior Member
Join Date: Jun 2013
Location: SW Fl.
Posts: 5,557

Bikes: Day6 Semi Recumbent "FIREBALL", 1981 Custom Touring Paramount, 1983 Road Paramount, 2013 Giant Propel Advanced SL3, 2018 Specialized Red Roubaix Expert mech., 2002 Magna 7sp hybrid, 1976 Bassett Racing 45sp Cruiser

Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 1043 Post(s)
Liked 745 Times in 481 Posts
Plenty of insightful words of wisdom given.

my thought -------- Happy Butt = Happy Ride

.......One can do lots of things to build muscles and stamina and have great nutrition and hydration for long rides, butt if the butt isn't happy, might as well flush the whole idea of a long ride down the toilet. Gong out at 5mph for hours on end will not achieve record setting distances butt it sure will harden one in the end.
OldTryGuy is offline  
Old 08-23-18, 10:31 AM
just another gosling
Carbonfiberboy's Avatar
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,211

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 114 Post(s)
Tagged: 0 Thread(s)
Quoted: 3736 Post(s)
Liked 1,750 Times in 1,271 Posts
Gradually and consistently increase miles/week. Every 4th week, reduce miles by 30%-50%, then go back to the mileage you did the week before. Ride hills: "see hill, ride up it" is the motto.

I might point out that 100k is well below the threshold for "long distance cycling". That really starts at ~200k. You could probably ride 100k right now. Just go and do it, see what happens. That's how you learn. Another motto is: "endurance starts when you start enduring." Not before.
Results matter
Carbonfiberboy is offline  
Related Topics
Thread Starter
Last Post
Road Cycling
11-27-17 08:07 AM
Road Cycling
01-31-16 06:01 PM
Road Cycling
08-19-14 08:05 AM
Clydesdales/Athenas (200+ lb / 91+ kg)
08-16-13 03:40 PM
Road Cycling
04-22-13 02:28 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell or Share My Personal Information -

Copyright © 2023 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.