How to Train for Long Distance Cycling

Are you a cyclist looking for a new challenge? Long distance cycling might just be the answer!

But before you jump on your bike and start pedaling away, it’s important to have a plan in place. In this post, we’ll take you through everything you need to know about training for long distance cycling – from building endurance to fueling your body along the way.

So grab your helmet and let’s get started!

Build Endurance

Build Endurance

When cycling long distances or preparing for a cycling tour, it is important to build your endurance so that you can sustain a high level of activity for several hours. There are a few different ways that you can go about doing this:

Long Slow Distance (LSD) Rides

These types of rides are great for building your endurance because they help your body adapt to being able to use fat as a fuel source rather than glycogen. This is the type of riding that you would do at a relatively easy pace for several hours.


Interval training is another great way to build endurance because it helps improve your lactate threshold. This is the point at which your muscles start to produce lactic acid faster than it can be cleared from your blood, and it can lead to fatigue. By doing intervals, you train your body to tolerate higher levels of lactic acid and thus be able to sustain a higher level of activity for longer periods.

Tempo Rides

Tempo rides are somewhere in between LSD rides and interval training in terms of intensity. They are not as easy as LSD rides, but they are not as hard as intervals either. This makes them a good option for those who are looking to gradually increase their endurance without going overboard with their training.

Strength Training

Strength Training

Strength training is an important part of any cyclist’s training regime. Strength training should be used to supplement your aerobic training, and not as a replacement for it. Use a variety of exercises to target all the major muscle groups.

These exercises should include both upper and lower body movements. Use weights that are appropriate for your level of fitness. As you get stronger, you will need to increase the amount of weight you lift.

Train with proper form and technique. This will help prevent cycling injuries and ensure that you are getting the most out of your workouts. Be consistent with your strength training routine.

Like with any other type of exercise, the more consistent you are, the better results you’ll see.

Go for Hill Training

Cycling up hills is great training for long distance cycling. It strengthens your legs, improves your endurance, and makes you a better overall cyclist. Find a hill that’s about 1-2 miles long and has a moderate grade (around 5-7%).

Start by riding up the hill at a comfortable pace. As you get stronger, you can start pushing yourself harder. Ride up the hill 2-3 times per week to see the best results.

When you’re cycling up the hill, focus on pedaling smoothly and keeping your cadence high (around 80-90 RPM). Hill training is tough, but it’s worth it! You’ll be a better cyclist for it in the long run.

Prepare for a Long Distance Cycling Event

Cycling Event

Overall, long distance cycling can offer an enjoyable, adventure-filled experience whilst offering great health and environmental benefits. It is important to ensure you are prepared for the journey and look after your body and bike. This will help to avoid potential hazards and issues down the road.

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