5 Golden Rules To Boost Cycling Endurance | Rider Support

[@maximeleleu4558]

What I find most important is pre-hydrating. The day/evening before a race I usually drink about a liter of an electrolyte drink (in addition to what I would drink normally). Same in the morning before the race/event. This really helps to limit the amount of additional hydration you need during the event and helps to prevent muscle cramps.

[@Jay-nt2ew]

I take calcium and magnesium the night before, and when I wake up I take half a packet of Liquid IV, but really any electrolyte powder would help.

[@Popcorn_Rider]

Great work! Could you please put chapters and bookmarks going forwards?

[@TheRoadmanPodcast]

That’s a good shout.

[@davidhughson189]

Sarah, great comment about your low cadence. ME TOOOO. It takes hard work. HIGHER cadence, typically my HR gets TOO HIGH, at higher cadences. CAN you expand on that subject please?

[@rmb_dev]

Boost endurance - wear aero socks and, an aero helmet and buy expensive race tyres )) WTF are those rules!! Surprised to hear that stupidity from some who professionally raced before. All those aero items are applicable over 35km/h. Are you on that level? If not - don't buy that shit, it's stupid advice from the industry and sponsored influencers. Better buy comfy bibs, and 30-32mm tyres (tubless or TPS tubes), eat well (every 30 km) and ride 50-70 km during workdays and over 100km on weekends to improve your endurance.

[@DicconHill]

Keep it simple, srudid. I couldn't agree more.

[@thelesserzdoctor2345]

While I agree with A LOT of what you are saying and hate aero socks with a passion, don’t forget that your air speed is different from your ground speed. If you can ride consistently at 25kph and you have a 10-15kph headwind then you are effectively getting the benefits of all those things tested in a wind tunnel at 35kph! Riding from Surrey to Devon in the UK (150miles east to west), I had headwinds THE ENTIRE WAY!! I was very grateful for not having taken off the clip on the aero /TT bars ;). Going from hoods to aero bars At 20mph (around 33kph) the power meter drops by a decent 20%!! By far the cheapest and best aero upgrade to any bike ;). Also a great way to change position, take weight off your core for some “dynamic rest” on the move!

[@3TZZZ]

Some excellent advice re nutrition / fuelling for endurance and pacing oneself. Thanks. …My question is: Why ‘Roadman’ when this excellent program is also half ‘Roadwoman’? ...How about Road(wo)man!

[@armasks]

Sugar water ... Keeps you going non stop

[@TheRoadmanPodcast]

the body is an amazing thing, give it sugar it keep moving

[@armasks]

@@TheRoadmanPodcast thanks for replying, it's weird how the medical people and doctors want you to cut out sugar, ketones is the way they say.. Eat fat, to fuel.. The fat you eat is the fat you wear..🙏

[@darringrey4329]

Give it sugar you get diabetes

[@TheRoadmanPodcast]

“Excess”

[@DicconHill]

Carb loading.

[@Cycle.every.day.]

The thumbnail has a modern day tv advert vibe.

[@2nd.2nd.2nd]

Are you suggesting white guy comes off 2nd best?

[@mrfuzz6744]

Hey Roadman...seeking advice on ride fueling when riding a race or fast group ride. Heart rate is too high almost constantly to even swallow regular food down....should I just try to consume gels alone to get through the whole ride? A lot of times the pressure on the pedals/speed is so constantly high that even getting the gel out of the back pocket/tearing the package and swallowing it is tough...thoughts?

[@TheRoadmanPodcast]

Hey lad, I just answered this question in our latest recording of Rider support, episode will be out this friday

[@ישראלשורץ-י2ק]

Hi Antony and Sara Sarah brought up the subject of cadence in a previous conversation and I thought we would all benefit from opening up some important questions such as how to find the right cadence for me, how to maintain cadence during riding without seeing numbers on the display, and how cadences affect power retention over time. Also, is it correct to maintain a constant cadence even when on a mountain bike? Near my house there is a single trail with lots of difficult and technical climbs and flowing or steep and technical descents, so is it necessary, and how to maintain cadence on such a tough course?

[@seanreilly6618]

@8:39 re: cadence, it's specific muscle typing in the hip flexor. If you could turn every fiber in the body into slowtwitch you still want to train to keep leg speed with the impulse of the hip flexor driving cadence.

[@htukmumfie]

agree with initial advice but what about going abit harder to keep witha group/draft and save watts in the long run? maybe you go into this later on.......

[@rubielrodriguez2144]

That comment about seeing someones cadance low that they are in troble....? That false. When i do gravel races and i see someones cadance at 100-105 for extended amount of time i know they are in trouble. Sure enough they always get drop 20 min later. 100+ cadance is for hard efforts. 90-95 is for hard tempo. 80-87 is for long endurance but still fast pace. If you are sitting in the draft of a group spinning at 100 cadance you're burning precious energy. Sugar water with light electrolytes, don't work harder than you have to in the front, vary your Cadence depending on power outputs. It's okay to spin 75-80 RPM if you're only pushing 130-150 watts

[@benjyedwards7150]

A lot of this "conventional wisdom" is passed down as folklore. I ride 4 to 5 hours a day and I don't eat or drink anything unless it's above 30 C, then I have some water. Your body will adapt. I'd rather eat real food after the ride than all this processed sugary energy food on the bike! And I'm 50 years old and am passing others, not being passed except by some e-bikes.

[@bb-r5710]

❤

[@jamesedwalsh]

love the answer to what to do now that the Vuelta is over ..."watch old races, 100 years of the best entertainment ever" ...my tip, Kelly's 1992 Milan San Remo :-D ..that descent...epic

[@JamesDownes]

It's the decents in gravel that'll catch u if you onky know road

[@DicconHill]

Carbo loading! It's back, but did it ever really go away.

[@markusseppala6547]

Plan how much carbs you eat per hour, fill every bottle with that amount, drink one bottle per hour. Nutrition done.

[@lightningll2991]

The best way to learn gravel is just get on and do it using some common sense. I had some Mt Biking behind me but I went from retiring as a road Pro to jumping into racing motorcycles through the woods my first race and 3rd time on the bike was 144 mile National race, did I win No but again used common sense and did finish.

[@giantsmokey4553]

What's that picture on the wall? Where could I get a copy?

[@pjcaps100]

Where can I get that roadman tshirt?

[@TheRoadmanPodcast]

Not available for sale but not a bad idea.

[@pjcaps100]

@@TheRoadmanPodcast I would buy one!

[@3TZZZ]

How about Roadwoman t.shirts?? or Offroad Human perhaps? :)

[@darringrey4329]

Professor Tim Nokes nokes invented carb loading research him to see his views now

[@TheRoadmanPodcast]

I’ve never spoken with a nutritionist working in the world tour who agrees with him