Road bike training: The call of the distance
Tackling extreme long distances is primarily a matter of the mind. Lows are unavoidable, even with the best preparation - but they can be overcome with the right attitude and experience. Provided the basics are right: Fitness and fatigue resistance, the right pacing, the right nutritional strategy. If these skills are in place, the human body can perform true miracles. Body fat provides fuel for many days, and if the pace is not too high, legs can work for a very, very long time.
Length comes from length
Long-distance athletes gain confidence by tackling longer and longer distances. Anyone applying for brevets such as the legendary Paris-Brest-Paris has to prove that they have already mastered a number of longer distances. This is also how training works: on the one hand, continuity and adapted distances improve aerobic fitness. Occasional longer distances then push both physical and mental limits. If you have completed 200 kilometres, aim for 300 kilometres. If you have managed 300 kilometres, you will no longer be frightened by 400. With a sufficient energy supply, performances are possible that outsiders can only shake their heads at.
In order to train these distances with a normal time budget, we polarise the training volumes: on the one hand, shorter units are planned regularly so that the training is compatible with normal life. On the other hand, there are really long training sessions every now and then. It is important that the recovery times afterwards are also adhered to in order to digest very long journeys.
Practise eating
Long-distance training also includes learning how to eat properly and sufficiently during such long-distance training. Energy replenishment is particularly important in training and competitions. This can be a challenge over long distances. It is therefore important to find out how much of what you can tolerate.
In principle, all easily utilisable carbohydrates such as fruit, fruit spritzers, flour dishes, rice or pasta are suitable. However, for an optimal energy intake of more than 60 grams of carbohydrates per hour, a sophisticated strategy with the right sugar mix is necessary, which sports nutrition products offer.
We have two plans on offer: The Gravel plan with an average of 10.7 hours per week is aimed at hilly gravel adventures. "Ultralong flat" is a plan for flat long-distance routes such as the Vättern Tour in Sweden, with an average of 12 hours per week.
Road bike training: Gravel long distance plan
Road bike training: Plan ultra-long, flat
The training plans at a glance
How to read the units of the day
You train according to time in hours, minutes and seconds. The plan initially shows the total training time for each training day, the colour of which also indicates the basic pace: with the exception of compensation training, this is (light green) - always in the basic area 1 (medium green). Embedded in this are various time intervals (different coloured boxes) that you ride at a higher speed.
Contents of the key training sessions
Key training sessions are the content that you should not miss out on because they make you fit for your specific goals. Key workouts can include special interval forms or have a special basic form, such as fasting and group training.
