Tips on how to train for long distance cycle

[Ian H]

75% of breaking in a saddle is actually toughening up your backside. Soreness is usual to start. Careful hygiene will prevent infection, and the rest is just riding.

 

[betty swollocks]

Have a look at your cycling technique too.
Is your saddle at the correct height?
Are you spinning those pedals too fast or too slow?
Practice getting off the saddle every so often and 'honking' - this eases muscles and gives them a stretch even when you're cycling.

 

[Scoosh]

Lots of good advice from the Sages of CC .

I'd add to the drinking/eating comments by suggesting that, on your 'training rides', you practice drinking every 20 minutes. It might sound easy but time passes quickly and you need to keep hydrated. A couple of sips every 20 mins will make all the difference. I keep to this regime by keeping an eye on my cycle computer/ watch and being very aware of the time.

Have a bite to eat every 30/ 45/ 60 mins too - depending on what you nibble. Once again - practice it on your training rides.

 

[rowdin]

Instead of going for distance , try duration and heart rate. I've done two 50 mile rides in the last seven days not because i tryed going fifty miles, i tryed going on a three too four hour ride keeping my heart rate, at a rate between 70-80 % of my max.

After cycling for three hours fifteen minutes, i hit fifty miles. By keeping your heart rate below 80% you burn more fat then blood sugar enabling you to ride for longer distances without bonking, or needing to eat to much.

 

[Fubar]

Have you got padded shorts? I used to get sore even with padded shorts, from sweat around the legs of my knickers - the trick is to wear the padded shorts with nothing underneath. Honest...!

+1 for the padded undercrackers with nothing underneath, makes all the difference...

 

[MaryKate+Pashley]

I don't agree with this 'breaking in' business! Well, it might be true for Old Skool Brooks leather saddles, but everything else should be comfortable to start with.

It is an oldskool Brooks saddle on my bike .... I think I'm going to change it!

So so far, padded shorts, lots of water and snacking little and often.

Thanks for all the tips!

 

[ColinJ]

It is an oldskool Brooks saddle on my bike .... I think I'm going to change it!

Ah ... People I know who have them, swear by them, but I'd rather use something lighter that felt comfy to start with!

 

[asterix]

It is an oldskool Brooks saddle on my bike .... I think I'm going to change it!

So so far, padded shorts, lots of water and snacking little and often.

Thanks for all the tips!

Don't bin it; sell it. I sold one and got more than it cost new! (It was nearly new but too narrow for me.)

 

[Spinney]

Instead of going for distance , try duration and heart rate. I've done two 50 mile rides in the last seven days not because i tryed going fifty miles, i tryed going on a three too four hour ride keeping my heart rate, at a rate between 70-80 % of my max.

After cycling for three hours fifteen minutes, i hit fifty miles. By keeping your heart rate below 80% you burn more fat then blood sugar enabling you to ride for longer distances without bonking, or needing to eat to much.

That will help with cardio fitness etc, but a beginner also needs to 'break in' their bum, and you can only really do that with distance...

 

[ColinJ]

a beginner also needs to 'break in' their bum, and you can only really do that with distance...

I don't believe that! If it were true, then bottoms would develop callouses, like feet that do a lot of walking. Which they don't - at least, mine never has!

I think that what happens is that people get fitter and therefore their stronger legs take more of their weight off the saddle. I noticed that when I became unfit, I started getting saddle sores again on what had previously been a comfy saddle. A combination of increased weight on the saddle and decreased lift off it, I reckon.

If the 'wearing bums in' theory were true, then once worn in, the bum would stay 'worn in'!

 

[Spinney]

OK - maybe my bum doesn't actually change (I'm not offering inspections here ) - but when I've had a bit of a lay-off, the nether regions start aching etc sooner than they do when I've been regularly getting some miles in.

And my feet need 'breaking in' to heavy winter boots each winter - as in 'getting used to them'. So in my case at least, once worn in doesn't necessarily mean permanently worn in.

Maybe it is stronger legs, but I still think that you need to do some long distances if training for a long distance ride, to get your strong legs used to being strong for an extra few hours!

 

[tyred]

I would go with Colin's theory.

I often find if my legs are tired towards the end on long hilly rides, my arse gets sore because I'm sitting down hard on the saddle rather than using my legs to partially support me like I would normally do if not tired.

 

[Ian H]

If the 'wearing bums in' theory were true, then once worn in, the bum would stay 'worn in'!

On the other hand, if I don't walk barefoot for a while my feet become tender again.
But being predominantly a long-distance rider I do notice that a lack of miles makes a difference.