If you want to master long distances, you should incorporate long distances into your training from time to time - to arm yourself against the fatigue that inevitably sets in when you have to cover longer distances than usual. Longer units are necessary for this. "Long" is anything that is longer than usual. Long enough is anything that trains all the body's systems so that the planned distance at an event is feasible.
Train fat burning through basic training
If you only ever drive 60 kilometres, you will find that even 100 kilometres is much more demanding. After all, 100 kilometres is hardly possible at full throttle. Those who often drive 150 kilometres, on the other hand, will easily cover this distance because they have already learned the right speed for this. Even 300 kilometres in one go is then possible because all systems are trained in such a way that the distances can be increased further. The key to extending the distances is to choose the pace with a sense of proportion and to eat enough. The training adage is: "Speed kills, not distance." This is based on the fact that the human "engine" in the area of fat burning remains efficient for a very long time if it is sufficiently developed and is also eaten during exercise. The long-term performance that can be achieved depends primarily on the energy flow - on fat burning and the carbohydrates consumed during exercise. Fat burning is trained through basic training and is almost unlimited, because everyone has a few kilos of fat available, fuel for thousands of kilometres. However, cycling at full throttle all the time does not help to break down body fat. This ability is only trained at a moderate pace.
Train food intake
Food intake also needs to be trained - by eating on the bike. This is also where the most has happened in professional sport in recent years. Professionals have trained themselves to utilise up to 120 grams of carbohydrates per hour, which is twice as much as they can consume without making specific adjustments. However, recreational athletes have a lower energy metabolism, so they do not have to (and should not) eat the same amounts as professionals. A good fat-burning metabolism plus a moderate, steady intake of carbohydrates will enable you to cover long distances. Riding ultra-distances all the time, on the other hand, does not make sense when weighing up the wear and tear and benefits that come with it. This is because endurance training relies less on force and more on regular practice with a balance of length and intensity. On day X, all the pieces of the puzzle come together in such a way that even the seemingly impossible becomes possible, for example completing an extra-long distance of twelve hours or more. As a rule of thumb, around eight long rides that stand out from your normal training are enough to prepare you for a long distance.
So don't worry about the long distance. With the right pace and moderate increases, these are easily achievable!
Road bike training plan: Training session of the month
- Long unit 3 + x hours (max. 5-6 hours)
- Target zone Lower to medium GA1, you train evenly using the endurance method
- GA1 55-77 per cent of FTP, once a week, slightly longer from week to week
- On the road Eat 30-40 grams of carbohydrates per hour, more only during intensive exertion such as long mountain rides
The most important questions and answers
How fast?
A power meter or the heart rate is used to categorise the intensity - ideally both. Target zone: lower to medium GA1 - a conversation in short sets is possible at this pace. Rather drive too slowly than too fast at first. The heart rate should not start to run away at constant power (aerobic decoupling). This would be a sign of insufficient form or too high a pace. If your heart rate starts to run away, continue training according to your heart rate, i.e. reduce your pedalling power.
Which terrain?
Initially preferably flat; first extend the route, then sharpen the profile, i.e. add metres in altitude. Background: excursions into more intensive training zones prevent fat burning - the way back into the fat zone is slower than the way out. A route profile that is too toxic can ruin the fat-burning process and block the desired training effect. The better your fitness level, the easier it is to incorporate longer, higher-intensity climbing sections.
Road bike training plan: When is long too long?
With up to eight hours of training per week, journeys of three hours or more are considered long. Journeys of up to twelve hours per week are four hours long, and five to six hours for longer journeys. The hours are decisive, not the kilometres.
What if my competition lasts eight hours or longer?
Such long training sessions are not necessary in preparation. However, it helps to push your limits from time to time during your preparation and occasionally incorporate distances into your road bike training plan that go beyond the usual scope. Step by step, you learn that you can do what is important for your head. Consecutive competitions with longer and longer distances are an effective way of getting used to the really long belts. The qualifications for randonneurs, who complete long-distance rides of up to 1200 kilometres in so-called brevets, also follow this pattern.
The diagram shows an example of carbohydrate (red) and fat burning (green) in a well-trained recreational athlete. In the fat max. range at 150 watts, two thirds of the energy turnover is accounted for by fat burning. With this power, almost any distance is possible if carbohydrates are also eaten on the way. The requirement is only 47 grams of carbohydrates per hour (based on INSCYD performance diagnostics).
