How To Train For Ultra Endurance Cycling

Training for Ultra Endurance Cycling isn't all plain sailing. It requires time, effort and mental strength. We explain how to ride your way into a double century ride and beyond

With plenty of long distance events/challenges on the calendar such as the Transcontinental, Paris-Brest-Paris, 24hr time-trials and audax events, it's not as simple as just riding your bike. However, it doesn't need to be a daunting experience, it's all about fun and the achievement of doing it.
Ex-Professional Cyclists Matt Stephens and Tom Last explain "How To Train For Ultra Endurance Cycling" along with some words of advice from Bruce Berkeley who is specialist in Long Distance Cycling.

We go through
- preparing for the event
- building up to the distance with your training
- resting
- nutrition
- mental strength
- equipment checks
- pacing the ride
and finally, doing the distance.

Let us know your tips for Ultra-Endurance Cycling in the comments below 👇

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[ifp]

Never let new riders look at their Garmins - it will 'F' with their heads, i.e. "Are we there yet?". Example: I told two team mates we were doing 115 miles, then at mile #115 I told them "Ok, we have 20 miles to go. They achieved 135 miles total, because I made them all put their Garmins in their pockets. We NEVER look at speeds, just cadence. HYDRATION is most important. Rest stops are never past the amount of time it takes to pee, drink, and take gels. Middle point is snack time, no more than 15 minutes. After 100+ miles and 2500 calories later, we stretch, shower and eat at Texas roadhouse.

[paulstanley]

Does anybody else feel how free their mind is while doing these long rides ? Just an amazing thing to be a part of !!

[derekboocock]

My longest individual ride was 1, 204km around the Netherlands in 46 hours. But as you guys say, it's more about the mental aspect than the physical - I held the Zwift distance record of 1, 620km in 53 hours. Anyone who can spend that amount of time on a static trainer should have the mental toughness to ride Ultra events IRL. I'm down for the Transcontinental Race this year and I'm not taking part just to make up the numbers!!

[YouDSousa]

Made a promise when my girlfriend was sick, and last year, rode solo 1000k in three days, took a small camel bag with tools, jacket, lights, energy bars, money for lunch/dinner. First night sitting awake on a door step in front of Santiago Catedral the second sleeping 2:30 hours on the floor of a car parking, then Fátima Sanctuary and home again. People that you meet in the way look at you like overhuman, and their words give you strength... Motivation and objectives are everything but give your best also when training. The hardest was to get sleepy on the road, give your best, being conscious...

[oskarssativum]

As ultramarathoners say about long distances - it's 50% Physical and 90% Mental.

[ConSeanWay]

Its all nutrition and hydration. Often lack of fitness is actually lack of nutrition. Good luck everyone.

[TheAegisClaw]

One big tip, don't make any changes to your bike before you go. I changed my seat height and installed new pedals and got a repetitive strain injury to my knee so severe that it's still not 100% a year and a half later.

[philg]

I found when I cross trained with kayaking a few times a week, my core strength improved by a good 25%. I recommend it for endurance events.

[jamesmacdonald]

Racing solo Race Across America taught me a fair bit about Ultra Endurance riding. Its definitely a mental game but you DO need to be prepared. Most people haven't even come close to finding their physical limits regarding duration as lack of fuelling is often confused with exhaustion. In my experience, fuelling and pacing correctly means you can go for a very long time without stopping. Of course having a fantastic crew handing out the food and drink make all the difference but its also possible to go very far on your own :)

[staffane]

My longest race so far is 555km in Norway. This was 8 months after I bought my road bike. My longest training ride before that event was 275km and a few 8 hours long solo rides mixed with trainer sessions and 40-150km rides. I believe that if you ride long solo rides the long events gets easy because of pack riding and moral support along the way.

[yvettemathurin]

Thank you for thus video. I cycle 3 days to work, 14miles in morning, over 15miles going home. Plus I ride on Saturday club doing over 40 to 53miles. It is all in the mind to stay positive, through headwind, down pour of rain, cold chill wind. As riding up two steep hills on my way to work & home. Which i have to learn to love hills. This Sunday i'm doing London ride 60miles to Essex.
At age of 59, start taking cycling as hobby 4years ago. I enjoyen every moment.

[TheMonsterPool]

I did a 540 km (335 miles) race last summer. It was great. Hydration and getting enough calories in is key. The longest training rides before the race was about 200-240 km. Good enough for me, atleast.

[senesiano]

I've been binge watching your channel for a few weeks and this is what I was looking for the most. I'm in love with endurances and I have completed a 200KM brevet already, but I failed to complete a 300km brevet recently and this video just showed me what I lacked of in that particular run. You guys are just fantastic, I'm really glad I found and subscribe to your channel. Greetings from Chile!

[panzerveps]

I did two triple Centuries last summer, and I'm gonna do them again this summer.
My number one tip is to get up and stretch your legs every once in a while, or you might experience some serious knee pain.

[minjin]

My friends and I did 165 miles in the first day of the Seattle to Portland ride a few years back. What really kept me going was 1) having someone there to talk to and suffer with. We did a lot of picking each other up and pushing each other to keep going, and 2) we had a support wagon (our wives) that met us at certain pre-determined points, so we were able to get into an air-conditioned car and have a real meal every once in a while. I can't tell you how good a Safeway sub sandwich tastes after 100 miles.

[webputtybikecam]

Did a 330km ride last year and the video is full of good advice. Some points to add:
Choose your route (if you aren't on organised ride) - not just for terrain but different roads/ scenery helps break monotony.
Plan for even only short stops every 50-60km. Mentally breaks it in to series of short rides. Eat, stretch and get comfy (apply chamois cream etc)
Ride with friends. when you're in a bad place, they'll get you through it, and vice versa.
Know your route. Use a Garmin with route mapping - as there is nothing worse for morale than getting lost or riding miles in the wrong direction by mistake!
Do it for a reason, whether charity or similar - gets you through the dark moments by focusing on the "why".
Be prepared for different weather. Take suncream, waterproof jacket etc.
Think about all the Kudos you'll get on Strava.

[joelnichols]

I did a 205 mile ride a few years ago. I think the longest ride I'd done in prep was 80 miles but I've done many century plus rides in my life. When choosing the bike for the the double I opted for my trusty cross bike with 32mm road tires. Road bike would've been faster but the cross bike was the most comfortable bike I own. Plus I knew my route would take me over some rough roads and wanted a bike I knew would handle them. I finished the ride in 11.5 hours total and 10.5 hours ride time. Eating and drinking are key. I jumped on the scale when I got home and I actually gained a little. Probably over hydrated a bit but felt pretty good and the end of it all. Could've gone farther for sure but was glad it was over.

[zeroofthebeat]

i like how you guys always cover everything in fine detail, all the way down to the riders mentality. I think it shows you actually care about the sport. Love the channel guys.

[lucky]

A big thank you to GCN, this video is exactly what I needed to prepare for my first Randonneuring event the first Saturday in March, thank you Matt and Tom

[andywallace]

A small group of us did a 200 miler last summer. We rode from Worcester to Aberystwyth (and back) via a very hilly Elan valley. Our food regime consisted of Fish and chips on the beech once we got to Aberystwyth. Never have chips tasted so good.