6 Golden Rules For Endurance Cycling | Advice From Experts Mark Beaumont And Laura Penhaul

[@jonmeadow8706]

I get motivated by necessity: I live 26 miles from town; no car, no phone, no wify. I put in 1000 miles a month just to go to a cafe/check email, etc

[@royevans4581]

Sounds awesome actually Jon.

[@ferryvantichelen6521]

Have a good trip back then when you're done watching GCN vids!

[@jonmeadow8706]

@@ferryvantichelen6521 Thanks.

[@schwagier]

Australia?

[@jonmeadow8706]

@@schwagier Oregon.

[@Mike-vd2qt]

65 years old, biked across U.S. 3X, excellent advice video. 90% mental, nutrition, rest, train to necessary level, calm confidence in ability and base miles.

[@jonmeadow8706]

I'm 65 too. I'm learning about food. Comfort food just doesn't get it. I've been experimenting with sprouting grains.

[@toetie2019]

@@jonmeadow8706how’d you do??

[@Grunge_Cycling]

Whenever I’m about to stop pedaling, I ask myself “WHO’S GONNA CARRY THE BOATS AND THE LOGS?!?!?!”

[@lucas2990]

Stay hard!

[@workingguy6666]

"THEY DON'T KNOW ME, SON!!!"

[@billinhouston3291]

What's this from?

[@Aaron-rw3lv]

Life is the boat

[@abigailloffill8701]

@@billinhouston3291 david goggins

[@JonathanSchroth]

I'm really putting my time in for all the adaptation training.

[@shippy2001]

Love that Mark Beaumont is asking us for advice on endurance riding. "Yes Mark, I'm just back from a 100km ride that nearly killed me - and I think I have a few things I can teach you..."

[@tobiasvonseydlitz3852]

Hahaha I literally am just back from a 100km ride and since that i have only showered, eaten and been lying on my bed coz it finished me 🤣👍🏻 and my advice is that a big fat döner kebap is the best revovery meal after having had that protein shake

[@douglasbooth6836]

Tell him what nearly killed you.it’s still advice. No matter how good he is he knows he can still learn. That’s why he is so good.

[@dreyn7780]

Both of you can tell your doctors your problems.

[@matthafer2415]

Since you asked... one of my favorite tips for surviving long rides is to mentally break it up into smaller finishes even if it's just a road sign ahead or a certain small-town you're headed for, and to celebrate the small finishes along the way to the big finish. Great Video

[@ady110fv]

Definitely need to break it up even on a 50 I break it up I do it with my long runs 5 mile segments

[@dreyn7780]

Torturing yourself is your business. All endurance bikes do is offer a different riding philosophy to the racing philosophy. The straight line philosophy and the cornering philosophy. You ride in a straight line, then you turn a corner. Repeat again and again. How many features do you want for riding in a straight line? How many features do you want for going around corners? Simple geometry and basic tuning.

[@VikingOne_Expeditions]

Great advice.

[@aethylwulfeiii6502]

More importantly the water breaks.

[@mr0totonio]

Did the same mindtrick in Mont Ventoux and Izoard last year!! (2 famous french alpine climb) When it’s becoming really hard and the brain begin to tell you that you are not hoing to make it, it is time to occupy it by constantly focusing on small victories, each 2 meters. This mindtrick is very close to breath focus in meditation

[@emt3889]

"Everyday life doesn't test us enough" *3rd world countries have entered the chat*

[@bondaley]

Yes, that comment was telling.

[@csn583]

Everyone in every situation is seeking a comfort they think will be final and lasting.

[@Fixin-To]

@G Rossi you just explained the City of Ottawa, Canada.

[@monsterinyourcloset7573]

@G Rossi You just explained the average American.

[@morganjenkins4924]

I completely agree with how they say it makes you really know yourself when you’re the only person keeping you going on the massive rides

[@better.better]

I think being desperately broke & hungry teaches you more that your capable of doing anything you need to do. the endurance rides like Mark went on go a long ways towards that experience but he still had support and he knew the whole time that he had support, and he could call it quits at any time he wanted and go home to a nice warm bed. when you're broke & hungry and you don't have that safety net but you still manage to get through it, it changes your mindset, and your priorities, forever. people bitching and complaining about stupid unimportant things really pisses you off, for example.

[@nk-dw2hm]

@Timotei of Bollow he doesn't care, he just wanted a way to express that he doesn't think other people's problems are "real" or worth talking about

[@jeroenzuidland132]

@@better.better That's why it's sport. Of course having financial or even existential problems is not the same. The idea it that in sport you can push you're boundaries so you learn how to to deal with challenging situations. I agree it's not the same, but it might help.

[@dreyn7780]

Extreme view point. Your TIME philosophy has nothing to do with endurance bikes. Endurance bikes are only concerned with straight line philosophy and cornering philosophy. Endurance bikes reduce the amount of sideways wobble by 50% or more.

[@williamsanders]

The secret to endurance riding is: a fabulous moustache (yes, even for the women).

[@lostcat9lives322]

Don't forget arm pit hair!

[@tccycling]

Hard to argue

[@jackhalfordpodcast]

I knew it! My handlebar moustache is helping me progress

[@emmachrisavramiea2727]

😂

[@beeble2003]

I can confirm this. I used to be clean-shaven; now I have a beard and moustache and I'm a bit better at riding farther -- only a bit better, because my moustache is by no means fabulous.

[@thelesserzdoctor2345]

As a time trialist turned distance rider, I learned the nutrition lesson the hard way! 😂My learnings below: Nutrition starts ideally 1-2 days before the ride - to get glycogen reserves up. But really you want to teach the body to be “fat adapted” and 80% of the time use fat stores. Which brings us nicely to pace and effort. On the ride you need to keep the pace and effort down to keep the body in the fat burn zone (typically zone 2 for most of us). My Ironman Tri coach always used to reprimand my high power TT efforts by telling me to ride one gear below where I think I want to be! Then there is using the terrain. While aero is less important in endurance it’s still 70-80% of what your effort is going into overcoming when not going uphill. So, getting low down at the top of a hill and picking up free KPH is a great way to give rest to the legs. In fact, holding an aero position longer than the bottom of the hill still makes you go faster than if you were to jump up onto the tops and pedal. Hydration starts 9-12 hours before. Sipping a couple of electrolyte bottles the night before two eTapes (with 40°c+ temps) meant my cells had good reserves before starting the ride. Even on colder rides, take a sip of water / electrolytes every 5 mins - if you feel thirsty, it’s too late already. Stretch, stretch, stretch! Being flexible and building a decent core, helps you hold positions on the bike longer and more comfortably. The worst thing I found for endurance is sitting in a single position. Keep varying hands and bottom positions, get out of the saddle and turn an appropriate gear to give the undercarriage a rest/ help with blood flow. Most importantly for this, ensure you read the road ahead and get out of the saddle over surfaces that will rattle or bash your body. Your undercarriage will be most grateful when the distance is approaching 3 digits! Plan a route that goes via main public transport points and bike shops, so that if there is an un-fixable mechanical, or an injury or just body is finished, you have an elegant way home. And sometimes I like my sunglasses with built in speakers for company - after all, 10-12 hours in a saddle is a lot of podcast learning time ;). So a decent play list of music and podcasts takes the mind off things. (But to be clear, the glasses leave my ears open for hearing traffic and I get the beeps from my Garmin Radar on them too, so it’s perfectly safe. Don’t use earbuds that reduce your situational awareness!

[@oscarhockerfelt8618]

Nice video👍 A tip is to do Brevet races, as in Randonne' riding. Standard races are 200, 300, 400, 600 and 1000 km. The fine thing is that you build your capacity by increasing the distance by each race. Check with your local Randonne’ club.

[@leighharwood9415]

How inspirational ... turns out I haven't been lazy this year after all, I've just done a whole lot of "Adaptation training" .. cheers Laura

[@prince027]

Me too. I've doing adaptation trainings for the last five days in a row.

[@dreyn7780]

Crazy gossip.

[@ChrisCapoccia]

planning is nice, but plenty of times I get my longest endurance rides without a plan, with getting a little lost, with being tired and still being hours away from getting home

[@bobbrown2837]

Some real good information here. I am 62 and planning a 200. Mile ride in one day 9,300 feet of climb. The first part of the video hits the nail on the head for me, everything I attempt is with the idea that it is epic in nature. This is kind of in line with how I have lived life and run my businesses. The excitement and the training and planning the route involved, is most of the fun. I tell a lot of people my plans and goals, there have been many times when the thought of telling all those people I did not make it, kept me going. I am going to order the book, I come back here in the spring and let you know if I failed or succeeded. For me it is all about the adventure which lies ahead.

[@dr.h4nn1b4l8]

Respect Bob!! Keep going man!!

[@timw8926]

Hey Bob, spring is soon to come and hope all is well!

[@dreyn7780]

Crazy. Tell your doctor this rubbish. You don't belong with simple geometry products. Its just 2 simple wheels and a simple frame to tie the wheels together so it can be riden. Your gossip is getting crazy.

[@bobbrown2837]

I made this trip. I left at 3:30 in the morning. The trip turned out to be 220 miles 9400 feet of climb. I had great lights, on the bike plus a head mounted unit. The morning was easy, but much colder than forecast the day before. It was 41 degrees F which kind of took a toll on me the first couple of hours. I had a great breakfast at 7 am at a small diner in the country. Lunch was mile 120. I did not start to feel the miles until about mile 165 then I started doing the math until the. I made a mistake along the way, taking the wrong route. The last 50 miles was supposed to be on a bike path, It switched back and forth from road to gravel, at some points it was pretty rough thought would switch over to a road that ran next to the path, instead it added more miles and more climb. My son met me for the last 20 miles which I was thankful for, the bike route ran through the city and it would have been tough to deal with city traffic and follow the bike signs. I reached his house at 8:31 pm. The next goal is 300 miles in 24 hours.

[@NishkamTheGeneral]

How was the ride?

[@racerx8410712]

This is a great video with lots of great tips. However I want to point out that many cyclists are stuck on the idea that have to do long rides and big miles to feel validated as a cyclist and don't realize there is a lot of value in a short ride. I used think that way too but not only was it hard to put the time in to keep up the fitness and do the bigger, longer rides but I also didn't feel fulfilled. Safety was a concern as well as a local rider was killed doing the Trans-am and I too was venturing out on high speed roads to get the distance. A couple years ago I started doing shorter rides like 5-15 miles, in or around town and involving trail. With this I started riding more often and having more fun. It just fit better and still does. Sometimes I loop but I generally like to find places where I can stop and just hang out for bit and more recently I have been doing some "mini-packing" where I bring the gear to make lunch or tea/coffee. And while sometimes my rides are party pace others involve a much more "spirited pace." Don't disregard small rides!

[@slipnpitch1894]

Awesome post 👍

[@dreyn7780]

Wrong. Terrible video. Simple geometry. Endurance bikes reduce sideways wobble by 50% or more. Its okay to endurance ride for 10 minutes. Its just about straight line philosophy and cornering philosophy. Everything else is just mental illness. You can tune How much sideways wobble the bike does when you ride it. You can reduce the 3 mid corner change in direction features, down to just 1 corner change in direction.

[@wandafool1]

Couldn't have said it better myself. If you do 3 to 5 rides a week,thats OK too. I try to ride as often as possible even if it's a 10 or 20 mile ride. It'll add up..

[@sillytorque]

Rule #1 "make sure your goals are stronger than your excuses..."

[@tobiasvonseydlitz3852]

This is a hard one. Especially as excuses start piling up and gaining momentum the longer you're on that ride 🤣 so you really have to have huge goals beforehand that they still exceed the ever increasing excuses.. at least that's my case

[@slawomirb1984]

@@tobiasvonseydlitz3852 crisis comes and eventually goes. Hardest part is int he middle of it :D

[@DejanOfRadic]

I take my bike on a train or a bus.....sometimes 100km, sometimes 100 miles......and I have no choice but to bike back, and preferably before the sun sets. I stop for lunch....a few coffee stops, and I get home feeling like going out for dinner. Honestly, compared to waitering in a busy high end restaurant, bicycling 100km is a relaxing day. 100 miles, on the other hand.....that can be challenging for me. Still, nowhere near as difficult as a 10 hour shift as a waiter.

[@mickhurley7305]

Great comment...I respect your attitude

[@hcw199]

I cycled around Taiwan in July and up to the summit of Wuling (3250m) 85km of climbing. 8 Days total, was an amazing experience in a beautiful country. Recommended!

[@lupin7559]

How was the country during the pandemic?

[@zwjcycing]

@@lupin7559 taiwan is good county to ride around especially the race call kom wuling

[@hcw199]

@@lupin7559 Life is pretty much normal here.. Everything is open and everyone is working.

[@hcw199]

@@zwjcycing The summer KOM was on that day I went up, so it was great cycling with them all.

[@hcw199]

@@waldimuller4911 In total was around 1200km in 8 days.

[@geraldcacascreations5503]

why didnt they include 7. Spare Parts and Tools. it's quite lucky to travel 200mi without a minor problem

[@WanderABit]

+ 8. Health hacks. Meaning how to fix yourself when facing minor/medium health problems.

[@Mrmarginofsafety]

Maximize low gearing options, knowing you have two to go on a steep climb allows the normal ability masses the confidence to prepare for the worst. Womens saddles rock for guys.

[@jeffpedals]

I shoot for endurance because I'll never be fast. So I figure maybe I can out suffer the fast riders.

[@dommy7077]

Whats your longest ride?

[@jeffpedals]

210 miles in around 14 hours of ride time. I was planning to attempt the gravel race across Michigan this year which would have been I think 214 miles. But of course most all organized rides went bye bye this year. I've done the ride across Indiana (RAIN) on 2 occasions (164 miles) This year I haven't really gotten myself comfortable on my saddles for some reason. So it's probably a good thing I didn't get to attempt that double century.

[@dommy7077]

@@jeffpedals wow. Good stuff. Im still at 126. Maybe i need to try a long ride in the US. The island i live on is 7 miles X 21 miles. And only certain areas are good for riding. The monotony might be a hindrance in my quest for a long one.

[@christosandreev6392]

Guys please make an audio version of the new book so we can listen to it while training on the turbo trainer.

[@manudearrecifes]

I just got back from my first 100 km ride, and im gonna take your advice and go to sleep lol

[@carlbolterstein]

After a northern season of endurance rides the mental aspect in my mind is the hardest to overcome. Ironically saying this as I watch a video on endurance rides right before leaving for a 155mi ride.

[@supernoodles908]

My thing is I want to get comfortable with being uncomfortable

[@nastyfyme]

Nicely said.

[@alen-commentnazi8774]

GOGGINS

[@nastyfyme]

@@alen-commentnazi8774 preach!

[@supernoodles908]

@@alen-commentnazi8774 who's that?

[@stevesmith3606]

@@supernoodles908 google David Goggins 👍

[@zyghom]

I wanted to order this book from GCN shop and first I checked reviews: out of 35 only 1 is 4 stars and 34 are 5 stars. However out of these 34 five stars most of the customers DID NOT RECEIVE the book yet - seriously? guys, this is kind of joke ;-) Second thing: most of the reviews is: Xmass gift - I am not sure I would love to be the author - promoting this book just before Xmass made it simple "buy and forget" gift rather than "a bible like" - what a pity ;-) Last one: why in XXI century we don't have ebook? just asking ;-)

[@chazpilks]

Endurance rides are to help me escape from the challenges life has thrown at me over the last few years. Some may say I’m running (or riding) away from the challenges, but my head is a place that I need to be when riding my bike. It’s why I’m looking forward to attempting Scotland’s North Coast 500 in 2021. An escape, a challenge, and memories IVJ

[@hopkinsroger]

You won't regret it. It's a superb journey.

[@dreyn7780]

Wrong. Its just 2 simple wheels and a simple frame to tie the wheels together. Its got nothing to do with life changes. Get a grip on reality. Its just a product tuned to a different riding philosophy. Endurance bikes just reduce the amount of sideways wobble by 50% or more. Its got nothing to do with coast to coast riding.

[@terrilhill1024]

Same here! You said exactly the way I'm thinking it. Thank you! 🥰

[@therrienmichael08]

1. Mindset 2. Body and setup 3. Planning 4. Training 5. Fueling 6. Recovery Enjoy your adventures

[@CauliflowerEars1]

Si's face in the car after cycling a couple of hundred miles with Mark is priceless! Utterly drained hahaha

[@jamesandrew62]

Trauned for bike packing this year & got a couple of 200k day rydes in, sleep & recovery are important factors, I've found going 95km in a day takes 2-3 days full recovery, so training to for good average distance per day over the week is important, experimenting with a 40k pedal on weekends & shorter 20km pedals during the week, doesn't sound like much but allows recovery time.

[@zorawarsinghghuman8911]

Last time I was this early mannon was still in track cycling

[@peterdraper1478]

That's a really good video, thanks - and I also love the book! Im recently retired and now have the time to build my mileage. Currently I'm doing regular 70m rides, looking to build up to 100+ in the New Year. It may be a surprise, but the one issue I have never prioritised is training. I've always just 'gone for a ride' with no really strategy for fitness, strength etc. As for 'reverse periodisation' - I have no idea what that even means! Maybe I'm going to have to get a turbo trainer - although I hate the idea. Or maybe put some shorter (2 hours-ish), faster rides into the mix? Whatever, its all good fun, and the book and the video are very helpful.

[@stefanoskopanakis1488]

I am in the same situation but not retired yet :). You said you are doing 70miles rides, but how often? How much time your body need to recover?

[@peterdraper1478]

@@stefanoskopanakis1488 In the summer I do about three rides a week - one of 70 miles, and two of 30-40 miles. Good luck

[@stefanoskopanakis1488]

@@peterdraper1478 I joined a local cycling group yesterday. I did 85km but all my body was in pain afterwards...i have to go gradually i think...

[@tigerv88]

All those themes carry extra meaning for me being a Type 1 diabetic. I was out on a 20 mile local ride recently and sensed my morale was dropping and fatigue setting in, my flash glucose monitor revealed I was low in sugars so needed to stop and refuel. However this can become a mental barrier as much as physical and makes me plan even more for those eventualities. As for endurance riding.....

[@williamwightman8409]

You might try slowly, slowly, eliminating all carbs so that at least your glucose excursions are minimized, and also then your insulin needs. You can get all the glucose you need from your liver (gluconeogenesis) and all the ketones from adipose tissue.

[@Siblove7]

Type 1 here as well, it helps me to continously take in energy, mainly dried fruits, throughout the whole ride. I use a sensor to keep track of my blood sugar levels regularly. Only done about 80miles so far in my first year riding but aim for ultra distance. Check Facebook groups for Type1 endurance athletes for more tips

[@da14a49]

Right there with you, type 1 diabetic who picked up cycling this year and also has a flash glucose monitor. It's hard but we can do this.

[@christophernicholson9525]

Personally, I've taken a "just get out there and ride" mentality. It has worked wonders for me as I've planned for a cross continent ride this coming spring/summer.

[@dreyn7780]

Well, you're in the wrong discussion then. You should order and pay for the cross continent bike then. This is just a video about racing bikes with 2 slightly different straight line and cornering philosophies. You're way over the top and probably crazy. Its just 2 simple wheels and a simple frame to tie the wheels together. There's nothing about cross continent stuff at all.

[@mileslong9675]

I’m 70 years old now, but I feel 30 years younger when I get on a bike. Even so, I’m not sure if I have another century ride in me. Currently, I am planning a 65 mile ride followed by a 75 mile ride the next day. If I can do that, I will try another century ride later (God willing and the creek don’t rise.) Back in the early 1970s, I and another factory rat buddy did a 6 day trip across the state of Michigan and back. He had a Peugeot 10 speed, I had a Schwinn 10 speed knock-off (Vista… anybody ever heard of them?). Every day we rode over 100 miles except for one day when the rain and wind kept us down to 85 miles. We had no fancy gear, and had only done a couple of 20 mile rides previously. Amazing what you can accomplish when you’re young and stupid and don’t know otherwise. Good times.

[@lorenzodelacruz1887]

HOW DID YOUR RIDES GO? I'm 70 and have never done more than 25 miles.

[@mileslong9675]

@@lorenzodelacruz1887 actually, I’m glad you asked. I did a 60 mile followed by a 70 mile, and then an 80 mile ride. I wanted to do a 90 mile ride, but (because of family responsibilities) I never had the chance. So I went balls to the wall, and did the 100 mile ride. I rode from Forks, WA to the Pacific Ocean, back to Forks, and continued along the Olympic Discovery Trail, all the way to Port Angeles, and beyond a few miles to complete the century. My recommendation is to build up to it, in 5 or 10 mile increments. Bring plenty of water (electrolyte supplements added to the water are good, too) and lots of trail snacks with complex carbs, sodium, and caffeine. That worked for me. I turn 72 tomorrow, so all I can say is believe in yourself and it can happen.

[@lorenzodelacruz1887]

@@mileslong9675 Thanks so much for the reply and the encouraging words. I do about 45 miles a week (Tuesday ,Thursday , and Saturday) I hike M,W,F. I have decided to increase my miles as you suggest. I have lived in the desert southwest all my life so I know the importance of hydration and nutrition as you have mentioned. Happy birthday!

[@somethingreal5042]

The only thing stopping me from going further are my parents

[@infinati]

Rule 7: Get an ebike with a huge battery. 100+ mile range

[@hughoxford8735]

But Mark is brilliant, so articulate and thoughtful.

[@jelhinks3381]

Planning and research, My first big failure was London-Edinbrough-london 2017 . I ran out of food ,coffee, energy and the will to live within a mile of an all night petrol station which I should have known was there.

[@marctestarossa]

I got to say: Screw you Mark. That's just hilarious, assuming that everyday life is just too easy. And it's rude and it's actually hurting all the people that absolutely struggle and working their arses off "just" to keep their so called everyday-life in some sort of structure. I have several chronic health and psychological issues, so does my partner, and if you would like a taste of some "challenge" added to your everyday life, you are welcome to take on our issues with "normal" life for as long as you wish. To give you a little bit of a sneak peak, we have lots to choose in our repertoire: Morbus Crohn, eating disorders, chronic pain, artificial anus, ADHD, Autism, borderline personality disorder, etc. Choose what you like, take it on for a rather short period of time, let's say it would only be one year, and then repeat the things you say at 2:40

[@tonyfranco2521]

I think I’d differ with Mark’s comments at around 2:30 min on the video. Life is hard. It is very hard. But I think committing to hard, endurance, physical efforts allows you to realize that you can overcome mental challenges around those activities and thus survive difficult circumstances and probably endure even more than you thought you could.

[@mazevx2451]

I think that's heavily dependent on the individual person. My daily grind is more a psychological hard thing than a physical challenge. So I seek the physical challenge from cycling while life thought me to be mentally hard and just keep on biting when it starts to hurt.

[@dreyn7780]

Calm down Freddy. Do these bikes create world peace? These bikes are actually only designed to reduce the amount of sideways wobble by 50% or more. Hard work is your business. Endurance bikes just redirect wasted energy into forward motion.

[@n3m055]

@@dreyn7780calm down dreyn, life is too short to have a vendetta against endurance bikes.

[@hcw199]

Cycling in an awe~inspiring place is what motivates me.... I cycle in Taiwan and always want to explore what is over the horizon and want to see the views from the mountain summits.

[@6271-j2b]

Excellent video and would be keen to hear more from Laura on prepping the body for, during and after cycles please.

[@tacconelli]

Whoa, this was a lot deeper than I thought upon first click. I love the section on mindset. Never thought of things that way!

[@st14]

Their reasons to do it don't do it for me. First of all, you do it because you enjoy it, you want to be there, you want to ride. You don't do it for some future benefit, but rather you are benefiting as soon as you start spinning. The more you ride, the more immediate reward it provides to you. Without that, it would not work for me.

[@0ldw3lshm4n]

I broke all these rules recently and did an unplanned 300km ride with zero prep and zero planning. :-). In Thailand, left home 05:30 for usual 50km ride, no food, just a phone and money and one bottle of water as usual. Only just recently started back riding and only about 8 40/50km rides in the bag. At usual meeting point saw some friends pass so I joined them and they told me they were doing a 300km audax ride so I joined lol. Mental strength is important. It also helped as I had no idea of the route. For fuelling, relied on 7/11 at check points for water, cola and bananas. I guess it also helped that I know my body and no how to pace, especially on the long hard climbs. Completed the ride in 11 hours and still alive to ride again :-)

[@joseguerrero4214]

What type of 🚲 were you using?

[@stuartpotter4923]

I've always found mental strength to be one of the biggest factors in completing an endurance event, along with fuel... if I keep the calories going in, than it becomes more about maintaining a believe that I can keep going. On a really big ride, there are going to be points where you want to stop, but convincing yourself to keep going, no matter how slow, is still moving you toward your goal. I've definitely found big endurance rides easier to complete when I've been in a good mental state in general... so keeping on top of your mental health is key

[@terry_hutt]

One thing that might have been 7th on your list is to be very comfortable fixing flats and broken spokes, chains, cables, etc. Carry the tools and know how to use them. Don't DNF because you don't know how to deal with a broken spoke. Also, don't ride with ancient leather helmets or even no helmet at all like those two idiots were.

[@apm9507]

A relay race across America would be nice! It is about 4,626 off road miles. If teams of two did 100 miles at 10 mph the entire ride could be done in just over 19 continuous days.

[@nkish]

Good timing on this video as I’m ‘planning’ a 326 mi ride for next year. Never done anything that far before. Good tips and video saved to watch several more times over the winter!

[@douwebleeker3496]

Wondering how Hank got so dirty in the beginning of the video

[@dalailambda9420]

He probably crashed

[@Wildschwein_Jaeger]

No blood. No problem.

[@JoeBackward53]

Presenters: "remind yourselves why you're there". Video: Utterly fabulous scenery with bikers. Exactly.

[@brianwheeldon4643]

yep all good advice... get the nutrition inside you and sleep well... same as for living an effective life only more so. I've cycled 10s of thousands of k's over the last 35 years in particular, and a few before. the longest was a 7500 k from Nordkapp heading south to Syracusa at over a 100k a day with 20kgs in the bags and climbing in the italian, swiss, and the highest french alpes before heading off down the spine of italy and along the coast from Rome south. Ok it's the mind that get's you there in the end, the process, the act of splitting up the day, the ride into manageable bits, the meeting of people by not carrying a smart phone, the sleeping behind hayricks, in 5 star hotels and campsites in fact wherever you end up at the close of the day so it's an adventure and not a minutely planned GPS televised fashion show with physios and back up on tap. It's about self sufficiency and meeting people and overcoming mishaps and having fun and enjoying the speed and the freedom. Try pushing through 65kph descending on a french col with 5 bags on the bike and the front end wind resistance, or climbing the telegraph/galibier with 20kgs on a jamis with a 34 chainring on a 36 sprocket and finding your bed for the night after riding 5,000k's plus. I know our Scottish friend has done it and more, but not too many young racers want to spend those hours on the bike in the saddle making that kind of effort. Happy riding folks

[@derekhartloper11]

Hi all, and thanks for the endurance tips and your experiences. I'd just like to point out that, from an evolutionary perspective, we are not really made to perform at high intensities for more than about 3 hours at a time. We've all heard about hitting the wall, or bonking, which has to do with exhausting our glycogen reserves, that last about 3 hours at high intensity. So, whilst its fine to tour all day at speeds under about 20 kph, with proper fuelling and electrolyte hydration, once your speeds nudge towards 30 kph, longer efforts become unsustainable, and rest or slower paces necessary. Even fuelling on the bike cannot keep up. So, plan your endurance events at sustainable paces and adequate rest, or you could harm yourself by pushing beyond what humans evolved to do.

[@stanleyuk1]

Great advices ❤ I do 300km next month. If your mind is ready , you body will follow it.

[@galenueland6937]

Where are the cars? Traffic? The things that question your survival? It would be wonderful if I had the road to myself rather than fearing what's coming up behind me for the entire ride.

[@ANDROO12]

This is one of the best videos I’ve seen on GCN. We could use more no frills education like this.

[@workingguy6666]

So glad that Mark has been a part of this channel.

[@garybird8646]

Multi day endurance rides are about starting early for me and most importantly backing off over the climbs, also don't be like a dog with two tails on day one.

[@bikevideos3435]

I'm no expert on endurance but I did manage 1500 miles down to the Alps and back this September without bonking once. My 3 tips for success: sugar, sugar, and sugar. I constantly had a hard boiled sweet in my gob. And some sugar in the water bottles.

[@rdkuless]

Dates have really good glucose combined with the minerals your body need to perform.. Walnuts give the healthy fats needed to build new cells.

[@matthafer2415]

Finally someone who has the sense to plan long rides...I've seen a bunch of touring oriented videos that take a laissez-faire attitude "just get riding and have an adventure..." No thank you. I've done a handful of multi day tours and I find planning them to be a source of joy in between rides. I like to know more or less whats happening.

[@grandjaguar]

I cycled across the great lakes from Minnesota to Niagara Falls, NY. I cycled from NYC to Montreal and I cycled from NYC to Boston. Touring is definitely mental, nutrition and rest. Best times of my life.

[@philfortner1805]

I'm motivated by the nearest bathroom, which in these parts can be 10 miles away. But all that indigestion does pay off with hard farts that absolutely clear out the peleton. Mud flaps anyone? I blast to victory and know deep down, that ma ma's crunchy bean soup was totally worth it!

[@kidShibuya]

Training?.. Seriously how many people here are pros? I am here because I love riding. Period. Don't care about power, don't care about training. I am planning to ride around some islands in Japan soon, but there will be no training, that isn't a holiday, training is work. All I need is a plan for where to go and time off, you can keep your training, meal plans and intense scrutiny.

[@FlatSpinMan]

Which ones? Awaji is always a great day out.

[@kidShibuya]

@@FlatSpinMan Thinking around the Shimanami kaido first

[@FlatSpinMan]

@@kidShibuya Are you in Japan already? I’m yet to do it despite my friends having invited me. It looks excellent. If you’re in Kansai and looking for a ride, let me know.

[@richardlocke7264]

love 100K and farther rides, try to get a Strava 100K "trophy" every month (April-Nov). Always happy to see my truck at the end of the ride

[@peroperic3692]

Get an aerobar and an ISM seat. Increases the comfort dramatically. Might increase the speed aswell. 💪😎👍

[@dmitriysintsov8348]

But aerobars without the brake levers can be risky. Levers has to be doubled, unfortunately not always that is the case.

[@bmp713]

Life doesn't test us enough? What kind of spoiled fairy tale life is this guy living? Life is extremely tough for most people in this world. The more fit you can make your body and mind the easier life becomes.

[@Wildschwein_Jaeger]

13:26 Good thing this is in the UK...otherwise Si is asleep at wheel.

[@filipski595]

this clip of him asleep after a day with Marc Baumont on around the world trip is timeless xD xD

[@WowRixter]

Having done several 350+ km rides I say that mental toughness is huge. After a certain period of time you're going to hurt no matter what and you have to be prepared to just keep rolling forward. Thinking about refueling once you ge home helps 😉

[@dommy7077]

Solo or with a group? I tried a 131 miler and had to stop at 126.

[@WowRixter]

@@dommy7077 Both. Several solo 250+. One solo 320 and 1/2 dozen 350+ rides with 2 or 3 friends

[@callumthorsen5474]

Your body will always use carbs for energy if its available... when there are no carbs then your body will use fat for energy....

[@stewartmacdonald4425]

The main one I feel for big distances is the mental attitude.

[@henrikandreasen7455]

Missing the most important part ? Like to hear something about safe bike handling on the road when utterly exhausted.

[@justinemarkdajay7485]

Imo safe 'bike handling' and 'utterly exhausted' should never be on the same sentence. Ive had a lot of experience with long rides of up to 250 km a day. We always tell our bonkers to just ride a cab or a bus home instead of forcing themselves to keep on riding while they are clearly in no condition to do so. You do not only risk yourself but your friends and bystanders as well.

[@Mark-h3n3z]

Planning: "Hey phone, how do I get to here?" "Hey phone, where is the nearest hotel?" (someone currently touring the world)

[@daniel23554]

"Stress + rest = growth" : ) This is a really helpful, well made video. Thank you!

[@cathalkenneally1614]

I’ve read Mark’s book Around the World in Eighty Days and it’s inspiring to say the least. My biggest accomplishment is riding London to Brighton despite a fall. My longest ride is 59 miles but I want to go further and in a shorter time. My health doesn’t help, since I have COPD, but I’ve never used it as an excuse. Cycling saved my life during the pandemic. No matter how many miles I ride a week, I always want to ride more. Whether it’s a good thing or a bad thing I don’t know. I have included yoga into my routine and it helps me cycle faster. I had my first session in over a month recently and it showed me how much I missed it and how beneficial it is to health in general, not just cycling

[@gcn]

That's amazing! Glad to hear that cycling has improved you life in that way!

[@philipcooper8297]

Go slow = go far. Limit yourself to a comfortable average speed and keep it all the way.

[@sfdint]

I connect with the emphasis on seeking a challenge in order to escape the comfort of my everyday life. When I retired I felt overwhelmed by the comfort that surrounded me. Endurance cycling and bikepacking has been my escape. However, at my age I seek out challenges but don't intentionally seek out suffering!

[@dannyzuehlsdorf3697]

Laura you have a very nice voice and presentation style. I could listen to you any time. Nice segment on nutrition. Thank you.

[@MessieAs]

I'd gleefully see her reading from the phone book for hours

[@davidalderson7761]

I read the book, and listening to the experts on the podcast is excellent. The whole thing is matter of fact (way it’s put across) but the key element is they are all experts, so I have mentioned before that the tips are common sense, (perhaps stating the obvious) but until someone says it and explains it, you as joe blogs can be guessing what to do for the best. Perhaps panicking and switching plans as you can’t afford a support team to help you. My problem is a thyroid issue and my energy goes up and down all the time, I have to live with the health issue, it following the science from qualified science commentators on the podcast is a clear steer. My next task is to eat and drink on the ride, I find it i possible and have to force myself.

[@3000GTStealthGTO]

I completely my first century after just 4 months of riding. 80% was mental, 10% prior fitness training 5-6 days a week and 10% fueling and preparation. Keeping your kind focuses and embarrassing pain makes it awesome.

[@martinraucher2147]

I like calling rest adaptation training. Good one.

[@KingUry2-2-2]

I believe that Setting Up a Goal that's bigger each and everytime helps you go Even Further, by Adding few Clicks Everytime you'll get to improve gradually And your body will get use to it.

[@martys9041]

My first all day ride (March) ended with me in emergency after a hidden angled rumble strip tossed me face first into the tarmac. Haven't been back on the bike since. Memorable yes. Forgettable I hope.

[@iamfiruz805]

You got me at endurance

[@playandteach]

A lot of this is clearly superbly focused advice - but I have to say that for many of us now, the jobs we do are increasingly endurance challenges. The day to day of teaching is becoming a very similar world to surviving a long distance event.

[@renegadetenor]

As a distance runner, I long ago stopped asking "are we there yet"? (No!) You get there precisely when you get there . As far as rest, when I completed a 24 hour non stop gravel ride, I slept for 16 hours straight.

[@dodgycrimper]

Great advice. It's certainly a mental exercise. I once rode the End to End in 6 days unsupported carrying 4 panniers (this was before bike packing). I pushed myself every mile. When I finished it, the next day, I couldn't even push myself to ride 18 miles to the nearest train station. I was done for. It was only because I couldn't get a lift that I had to cycle.

[@fahmilichsan2006]

The name is "MAD CLICK" ,the king of endurance road bike cycling in INDONESIA . He is hit a record 1945km in 4 day alone , ride a circle in java island . He is a legend .

[@steveallen273]

Plus, maintaining your bike on extended tours

[@chesterules]

I'm a big fan of a proper cooldown. I always do a zone 1 spin down of at least 5 minutes at the end of my rides. And since Dylan Johnson demonstrated in one of his videos that stretching doesn't make you faster, and since I hate stretching, I've completely removed stretching my legs from my recovery regimen: tight muscles are fast muscles! But, yeah, the easy zone 1 spin after my rides is something I never skip (can't really afford to skip it since I don't stretch). I never have cramps or sore muscles, even after super hard rides. Heavy legs, sure, but I don't get pulled muscles or cramps. I attribute that to my religiously doing a 5+ minute of zone 1 cool down (usually ten minutes or more).

[@allannadobson4424]

A healthy dose of obsession 🤩 I love listening to Mark. Legend 🤘🏼

[@davemoore843]

Fantastic video from a pair of experts. Yes, it such an expansive subject. I would love to know if there is anything extra that I would need to know being over 60 Yrs old? Ref making sure I don't prematurely wreck myself?

[@dyzoly]

I can ride for as long as I have something good to smoke.

[@mosesImmanuel-sc6zy]

1) fueling 2) cycle fit 3) pacing That what matters for endurance

[@SaulShamash]

@7:14, what website were they using for route planning? I like the street view and map display.

[@billinhouston3291]

Was it Komoot?

[@markmitchenall5948]

About time we had some more content from Mark, and with Laura as well?... what a treat!

[@yusuf5316]

huh..life doesn't test us enough ..watching it from Bangladesh so ya..that ..

[@royevans4581]

Endurance rides on a Fizik Arione? Me after 10 miles: AAAAAAAAGHHHH!!!!!

[@aemediainc]

Agreed 😂 I ditched mine for something much more comfortable on the junk: specialized romin evo

[@royevans4581]

@@aemediainc interesting that as i am no way a Fizik person but i love using spesh BG saddles like toupe, romin etc. Can ride all day on my Toupe Expert

[@OmniTierra]

I’m travelling the world by bike with my dog, so an E book version would be great

[@markusmencke8059]

Adaptation Training. I like that. Hope I can do the big ride next year. Vätternrundan 315 in June. Thank you for the book - have it on my nightstand already - and this video.