How To Ride Longer Without Getting Tired

[@karlcorrz]

Back in 2021, I used to ride to work with my hardtail everyday. The way to our office is a brutal 10-15min climb, but the way back home is a very nice 2min downhill ride. 1st week was sore as all hell, but when I reached one month, the sore was gone, like literally gone, it was the best moment of my life

[@abdulmunir8006]

So we need ride more to get stronger right? Like letting the body to adapt

[@tSobota]

From my experience, all those points are very valid. For me, it is also really important to: 1. Get a really good rest, the night before a long ride 2. For the first half of the ride NEVER go into a 4+ heart rate zone 3. HAVE FUN - you are doing one of the best sports on the face of the earth - enjoy it

[@Matvey.]

Your second point is the most important , at least for me. I used to struggle on long rides until I figured it out, and now I do those much easier.

[@Auspices1349]

I like the 3rd point. It helps to just relax, enjoy being outside, focus on the sound of your tires going through the dirt and just pedal away.

[@stylezofnz]

Number 2 makes me laugh, as where I live, basically the moment you leave the car park at any if our rides, your into a horrible climb for at least the first couple of kms. Makes warming up hard as well!

[@DatPenguin97]

The third one gets me and I told or tell people that as well... If I have to ride on asphalt bikeways it's slightly harder sometimes because I don't really have to focus even a little bit because it's all just a smooth boring surface. When I then get on a little off-road-y part I feel a bit more refreshed Also on climbs I always remember that the bigger the climb, the longer the descent - what comes up must come down eventually

[@TheWiseDucky]

what does the second point mean

[@Cassie_MTB]

Did last year a 230km ride and a few dozen 100km+ rides. For the extra long rides a good rest 2 days before, and some short (20-30km) easy rides over the week before. And do everything that Rich says! Especially the mindset thing. You will come to a moment where you hate yourself and your bike, but afterwards you will get a massive serotonin high. I hated every minute after 150km, but in retrospect, it was one of the best days ever.

[@Cg-fh5re]

That’s how brains work. Each time with +10 hrs I thought never again just to remember them as the best days in my life 😂

[@RedPanther2030]

Always take water breaks and enjoy the views. also one thing I found extremely helpful when legs are fatigued, just pedal with one around 10 strokes while the other leg is resting, then switch to the resting leg and keep on doing that till you reach your destination. And lastly, when you're doing a climb, always lean forward on your bike, it'll help a lot..

[@diabolicalbigbob]

90 miles once a week, 8hrs on avg. 6 miles 4x weekly. Love the long distance, very much my happy place 👍

[@Ceriva09]

I'm more of the sprint guy.. 125% for the first 5km and then you'll find me in a bush on the side waiting for the grim reaper to finish my misery 😂

[@LuisSierra42]

Been there, I try to pace myself better but it's hard to truly know when your body is going to give up completely

[@DatPenguin97]

I can't stand going slow but that's a huge problem when I want to go a bit further 😂 Like on the way to uni on a flat with my 140mm Hardtail I sometimes hit slightly over 30kph but then when I'm there I'm just offline for a couple minutes 😂

[@rider65]

🤢🤮

[@LaurenceGrey]

I think a good tip if you want to enjoy yourself, don't crank up the climbs as fast as you can, put it in the lowest gear, and chill.

[@junka1975]

I like doing reasonably long rides after work a couple of times a week, I find it relaxes the mind. Then Sundays are just fun bomby sessions where I look for fun things to jump off and ride down or go to the BMX track and hit the jumps (not hard, just for fun). Definitely keep the water bottle handy. I can usually ride just over 30km in a week. Not as much as some riders but I enjoy it.

[@elrictdb]

Regarding going off the start line too fast, particularly in races. If I remember my PE, Biology and swim coach correctly (debatable) the first 10-15 seconds you CAN go full tilt because your cells are using ATP instead of ADP (or possibly the other way round). The difficulty then, is reigning it back to that sustainable pace, but we definitely always thought of it as debt free energy - but only for 10-15s.

[@CMZPICTURES]

I've found that planning long rides that stay close to train routes is quite handy. If anything goes wrong I can get a train back to the start :-0 I also bring some pants and a shirt because sometimes I'll just stay in a hotel and finish the ride the next day.

[@JeffMTBinVA]

#ASKGMBN I have a video series idea for you guys. "Beginner to Black Diamond" Maybe not get a full on beginner but someone with a little experience. Maybe a team member or pick a random fan. The series shows their progression with cornering, drops, jumps and technical over a time period till they can tackle a black diamond with the skills they have learned. I love your skills videos and I think this would be entertaining and informative seeing the teachhing.

[@BikeTrekkingwithKarl]

Great Minds! Thats something I am just about to embark upon myself. I have scraped by on minimal skill and fitness so far this year. I just attempted the Mary Towneley loop and it kicked behind! KZbin is going to be my mentor for levelling up skills and fitness.

[@justinm9570]

I just bought a new bike on a serious deal in Michigan but I couldn't fit it in my car. So I rode it 55 miles from the bike shop to my house. The most brutal part was 80% of the ride was dirt roads, or should I say mud.. the sliding out killed my back. But the second I got to pavement at the last 5 miles, I got a second wind as was flying once again 😁

[@OKFrax-ys2op]

What did you do with your car 🚗🤔👀

[@justinm9570]

@@OKFrax-ys2op I got dropped off by my wife lol. I would've left the car for the bike though lol

[@InfernalMTB]

Now i am 14yrs old and i ride 13 kilometers everyday 😊

[@gonzavalverde]

That's awesome dude!

[@yourlocaldoomer]

Same I'm a road biker

[@VictorElGreco]

*Time* management (beyond just pacing) is also crucial IMHO. Most rides aren’t races, most of us aren’t trying to beat the clock or any rivals. Make sure you enjoy nature! That’s the best thing about MTB. ☺️

[@spiderpimp33]

Fact. I be in my own world. At this point, it is escapism and fitness for me. I won’t let the dad bod win! Lol! 💪🏾💪🏾

[@brittweir8844]

Most of the time I am riding in the morning in a Fasted state. I Always carry water. However I have learned by experience if I'm riding and I'm going to push myself or ride any long distance I have to follow your said here Advice. 💯

[@krs4976]

I enjoy 25mile - 35mile rides 3-5 times a week nowadays. Starting out a year ago 12 miles a week was tough. Consistency, pacing and a good mind set is a must to increasing length and speed. I've nearly broken a couple of times and honesty thought I wouldn't make it home. But achieving those rides were the key to building the weekly miles up.

[@bchearne]

A camel back or something like it is excellent for hydration because you can sip it really frequently. Maintaining hydration constantly with small amounts of water every time you feel the least bit thirsty is very effective

[@searaydrivingguy]

I ride 30 to 41 kilometres a day, through North Delta Greenway trail, and burns bog trail, then watershed park, down to Mud Bay, and back. Then maybe a mid night road ride through Delta Surrey. .

[@PabloGonzalez-hv3td]

Pedal size makes an enormous difference in leg fatigue. I run BMX platform pedals on all my bikes and the larger frame provides noticable foot support especially over long rides. More control too. I've never tried clipless I get uncomfortable just looking at them.

[@bigyin2794]

Inigo San Milan, Zone 2 training, (approx 180-age or somewhat effortful conversation) 4 x 1 hour a week to increase endurance, building a strong aerobic base. His TDF cyclists train 80% Zone 2, 20% zone 4 weekly.

[@raphaelwolff8205]

Rich great stuff mate,enjoyed the info.

[@cstrike105]

Thank you for the informative video.

[@MrJohnQCitizen]

Next week we'll learn how breathing helps you climb hills

[@OKFrax-ys2op]

@@MrJohnQCitizenit dose 🧨💥🫨🫨🫨

[@gmbn]

Great video idea! ✍️

[@steveallen273]

France, Spain and Portugal…get up, cycle 10 kms and stop at next café. Then coffee and jam and toast. Tostada marmalada!

[@andrewpeterson5882]

I think mountain bikers as a group should think more about bike fit in the seated position. It is challenging because the aspect of fit that most of us think the most about is when the saddle is dropped down for descending, and there's quite a lot more latitude for different sizing there, and I know a lot of people who have sized up (or down) simply based on descending characteristics. That can be valid, but unless you're only going to ride the downhill park, you need a bike that fits you properly (or close to properly) when pedaling or you risk injuring yourself and having a bad time. Proper saddle height and position is probably the most important part of this, set too high or too low and you can end up with knee issues and other problems very easily. We all spend a lot of time thinking about how our bike performs in the super technical downhill and climbing situations that they're designed for, but we also need to make sure the bike is comfortable during the remaining 85+% of the time that we're just covering distance to get to the gnar.

[@CT37BN]

The thing is once you get used to the distance you always travelled, after that is an added extra. Start out slow, do a bit of mileage and then some short burst of hard pedalling and enjoy your ride and the day ahead.

[@stanmustard7292]

Maybe someone who's not quite so competitive should present a view on this subject as well, to offset Richard's overly ambitious, racer's approach. Some of us just like to pack a good lunch, and go for a nice, long, scenic ride. No hurry, no constant checking of electronic devices, just taking in the moment. Calm down, Rich, stop and smell the roses. I get it, fast is fun, but there's more to riding than just quantifying the ride.

[@matt_acton-varian]

If I have 2 bottles the second often has isotonic energy drink in it. It's a good backup if you underfuel but if you are a really salty sweater then it might not be as good an option as electrolytes at the late stage of a ride.

[@BH-cy9tb]

I know when I ride I need 20-30 to warm my body up my friends go full gas right away but rides are only about 90 minutes. I rather warm up take my time and do much longer rides. Unfortunately only way I can do this is ride by myself,☹️. I guess I got to do what I got to do. All the points you made are great 👍

[@bert6744]

Nice job!

[@zed5129]

IME, the EMBN guys have good answers for this.

[@WatchTV-sr4qv]

if you do not want warm-up? move to hotter country ^^ greetings from Australia

[@smefour]

Well as a mainly Keto eater your advise on fuel is flipped for me, for a sustained effort a high fat diet works best, but generally I don't need to eat a lot as my fuel is my body fat.. GCN did a test on a long ride (100km) with a Keto adapted rider and he required very little extra food for a very good sustained effort.. not for everyone's lifestyle as keto takes real commitment, but I thought I'd put it out there Also on a side note for older riders, eating a lot of Carbs can lead to metabolic illnesses like Diabetes, so what may have worked well in your 20's and 30's may not be so great in your 50's and 60's health wise

[@xspongeyx]

Agree with this. I don't think carbs fill you up over a long time, high carb eaters are having to eat all the time because of crashes . It's all about high fat and lots of protein It's really not good to be eating every 30- 40 min, constantly. That is not an efficient engine, that is just constantly spiking your insulin. Consuming high amounts of sugar constantly leads to health problems, even if you are active

[@mrriley2686]

Great informative video, any advice on good electrolyte tabs to put in water?

[@dievhart]

Twerking on GMBN now?...nice😂...always love the content 👌🏾

[@juffkasvennsson4609]

I’d love to know how to build up stamina . Where do I start ? 3 times a week 10 kilometers ? Or more often with less or less often with more k‘s ?

[@edymarin7781]

From experience, I'd say to start small, but kerp a good routine. 10 km 3 times a week might be too much to strat from if you haven't done that before (don't be like me and jump head firtst into 20 km, 5 days a week, because that one sure way to hate yourself). I'd say that a good start for someone who has low stamina is 4 km flat (or with slight inclines) 2-3 times a week. Then if your time alliws ut, increasit it to 3-4 or even 5 times a week. After you can confortably do 4 km a day, 4-5 days a week, start increasing the kilometres (gradually, like 1-2 km every 1-2 weeks), or increase the dificulty of the route (steeper inclines, tougher terrain). And most importantly, know when to stop and accept your level. Not everyone will be able to get to 100 km a day, 5 days a week, because not all of us are built like pro athletes. I've been doing 20 km a day, 3-5 days a week for over a year, but if I try to do a 50 km in a day, I'll regret it the next day. So my limit is that, 20-30 km a day, for my comfort.

[@scotts6596]

Perhaps some supplements would also be very helpful. Being an older male, energy is definitely limited and I'm seeking a good safe pre-workout supplement to boost the mood, focus and especially the energy for a 1 hour ride. Energy gels are usually have caffeine and sugar alone. Seeking a healthy and effective product.

[@Justkeepshredding]

Aren’t those garmin pedals at 09:04 like £800?

[@larryhouse3776]

Biggest thing that wasnt covered. Get those tire pressures up. Or even find a tire rated to run at a higher pressure. Harder tires with less rolling resistance make a massive deal over a long day. Even if those knobby tires look cool, theyre definitely not helping you out.

[@sweeneyTodd-de4by]

Great video rich , what were you backing flapjacks? What model ones do you ride?

[@mtbnomadsouthsideant7909]

Not going lie I smoke a cig eat some beef jerky stretch and head out

[@Emtbtoday]

Same here I smoke don't like water wouldn't trust them electro gels or anything added to make me go off my Nut like a codine tablet 😂 but I manage and always enjoy my blasts around

[@synndakitt]

Electrolyte drinks are not for weekly rides right? I view them for races and all day ride events.

[@VictorElGreco]

It depends. 😌 If you expect to perspire on your ride, you will need to replenish body salts. For a very short runout, you probably don’t need electrolytes.

[@xcx8646]

Recommending stretching as a warm is bad advice and will lead to injuries when you stretch cold muscles. Just ride your bike to warm up. It is low-impact. Warm down by riding more slowly, and save the stretches for after the ride.

[@mikeyvee5677]

Just wondering what is the name of the jacket you are wearing I know it's gore .. Just the specific style. Many thanks.. 🤙👍🤙 For the info 😊😊

[@justsomedude404]

C5 Trail Hooded

[@jackcarter233]

Ride far from home so you have to push to get home. Builds the power-through mental because you have to.

[@qualm43]

If you plan to ride 40 miles, then ride a pace on mile 1 as if you were actually doing mile 40. Helps a LOT with keeping the correct mindset. Always ride with an output as if it's your final exhausted mile.

[@NoCarNancy]

Hydration packs gross me out but i probably never ride too far of too long 😅

[@anthonybwalya139]

Finally 🙏

[@Crazyfistsful]

I just need a new knee then I’ll be good again 😂

[@bf.258]

Mate, is this is NZ?

[@benjy288]

Simple, get an ebike, until the battery runs out, then you'll be buggered.

[@mountaincruiser817]

I wonder why all those ultra distance riders like on the Tour Divide mostly eat snack food during these races.

[@CMZPICTURES]

I watched the Lachlan Moreton Divide film and that guy drinks a LOT of milk. You could probably have a drinking game watching that film. Every time he drinks a liter of milk you have to take a sip of milk :-0 I was thinking maybe it's because they have eat what they can buy on the route so choice is limited.

[@mountaincruiser817]

@@CMZPICTURES sure , get why they eat it but if you see for how, fast, long and far these people ride it seems to work more than fine.

[@BOONERBOYO]

i struggle to find a good pair of gloves for cycling. any tips?

[@tinakam8557]

I like using horse riding gloves, specially the ones for winter riding. They have good grip built in and warm and flexible.

[@guitarnerd_luke]

I had 200km rides...maybe I try 300km as a challange in 2024. And in the summer...watch the sun on the long rides. Had some bad heatstrokes riding at 37°C for 150+ km. 😅

[@MarkBilich]

What are those gloves?

[@Tom-jj6jo]

All of a sudden I see rich shaking his ass😹

[@thelakeman5207]

Once the temperature goes below 45, I stop riding. I don't enjoy being cold.

[@owensnicholas]

The more you do, the more you can do.

[@qwasd0r]

My biggest concern is driving to a bike park and having to end the day early due to cramps.

[@RAZ423]

Give graduated compression tights a try for cramps, they have worked wonders for me.

[@NoCarNancy]

Harder to ride everyday with weather here and being at 5000k elevation 😢

[@sapinva]

Of course! I've been fueling instead of fuelling. What an idiot I've been.

[@TheMichael_Ng]

Eat Well, Hydrate Well, Sleep Well

[@davemoore843]

Does anyone else think that doing a long ride with a decent full english is the answer? When I ride with porridge/pasta/cereal I'm hungry in about an hour?

[@45graham45]

Not carb heavy before a ride. Fat is what ypu need - nuts, eggs, avocado, olive oil. Carbs will cause insulin spikes & glucose drops. Intermitsnt fasting / keto makes your body more efficient at burning fats & you won't need the crappy carbs.

[@Thedoug369]

Easy answer...ebike!

[@Adventures4vida]

I know on a road bike, if I want to ride 50 plus miles, the first 10 miles I try to keep my heartrate under 140. If I spin for the first 10 miles, I can do a lot more sprinting over a 50 60 mile ride.

[@zsanterre]

bro fatty is better in the morning. I drink straight up olive oil and eat an avacado and get at least another 10 miles out of a morning training session

[@qualm43]

I have found this to be true for myself as well. I also don't need to bring snacks on my ride when I avoid carbs in the AM (I ride in the AM). I can sustain energy very easily on no carbs for a good 40 miles.

[@Tomzzzzzz]

You didn’t address training, the most important part. Another video perhaps?

[@michaelrodgers5105]

I eat swedish fish before every ride

[@gmbn]

Interesting 🤔

[@eXaviar]

Having matching tyres makes you go for longer 😂 +5 on motivation and +10 style. Your setup... 😱 😂 Seriously, the emphasis on training to build up stamina is lacking 🤔💪🏿

[@richardbailey5541]

Eating every 30 minutes seems mad to me. I find an hour works well. Any less and it would feel like I am stopping all the time.

[@gmbn]

In an ideal world you should eat every 30 minutes but not everyone does! That is why most racers will use gels as you can get a high carb intake without having to stop 🤙

[@lazyba6652]

very short video...all you need to do is get an ebike and you can ride foreva

[@gmbn]

Or until your battery runs out 😂

[@sisterdrummer7779]

Bonk!!!!!😂😂😂😂😂??

[@gmbn]

Bonk 💥🔨

[@mtbmadman187]

You cant knock a bit o pocket quiche.

[@gmbn]

Agreed 🫡

[@juliogumeta5313]

smoke weed and drink beer before long rides, i avg 25 miles a day in summers

[@Sixbillion1]

Isn’t this why eBikes exist? Lol

[@cencelia127]

I haven't cycled in 10 years. One evening I said to myself that I want a bike. I finally bought an Ebike and rode 1500km in the first season after 10 years of not cycling. BTW I started at 130kg and lost 100kg in a season. of course, it came back to me in the winter, but I solved that with cross-country skiing. Ebike actually brought me back to my childhood, where I loved sports, and now I'm returning to it just at a different age (currently I'm almost 30 years old)

[@carlredbird3054]

Didn't lance Armstrong just take steroids drugs to ride longer? Just do that lolz 🤣