How to Train for Long Distance Cycling - 8 Basic Guidelines

It was stage 10 of 2013 Vuelta a Espana. It was a hill top finish for stage winner Chriss Horner with Nibali behind. I could not imagine how much effort the rider put in their training to ride such a stage. However, either you are a professional or an amateur cyclist, always follow this basic guidelines in your training.

1.            Put everything in the Right Perspective. REMEMBER! Cycling training should be fun and pleasure. Training must not be a burden to you.

2.            Listen to your Body. If you are not feeling well, stop the training. Basically, if you have symptoms such as sore throat, cough and fever then stop training for a while.

3.            Vary the Speed & Strength of your Cycle. Your training should not be long distance cycling all the time. If you train slow, then you are gonna be slow. However, if you train too hard, you risks over-training and injuries. Vary your training hardness to achieve better result.

4.            Warming Up. Light cycle for 15 minutes before each training session to avoid injury and prepare the muscle for cycling training. Try to end your training with a hill top finish or sprint finish. 15 minutes of light cycling after training helps to ease your muscle and body.

5.            Do it Slowly but Surely. Do not get carried away in your training. Too much too soon can cause injury and sore muscle!. In cycling, training should consist of many easy ride with enough rest period for healing and recovery.

6.            Healing and Recovery. If you does not get enough rest time, your body will not recover properly. Your performance will be compromised. Healing means getting enough rest and sleep during your training period.

7.            Technique. Proper cycling technique translate to more efficiency. Less energy spent for every power output. Improper technique tire your muscle and cause injuries. Make sure you are pedalling smoothly.

8.            Cross Training / Side Training. Try to put other sports activity in your Cycling Training. Doing a monotonous Cycling training can be bored. So, have some fun by inserting other activity in your training.

 P/S - I recently just completed a milestone in my cycling life. 1800 km in 3 weeks. If I can do it you can too. Smiles.

If you really want to get more tips on Long Distance Cycling, then I recommend you to get the books here. It benefits me and maybe you too.