How Important Are Long Rides for Ultra Endurance Cycling Training?

John talks about his philosophy regarding how important long rides are in improving performance in endurance cycling events.
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[@martinbrinkmoller7396]

Very interesting aspect. It feels as if this is a different than the general idea of becoming more and more specific with your training as you are approaching your main event, as the long rides would be the most specific to the event. Cutting them down to fit more intensity is a bit unintuitive from that regard. Then however it makes a lot of sense based on what I know about interval training, which is that it can boost your thresholds quite a bit after a relative short amont of training (maybe 2 months), but can't be hold in that intensity all year round. Therefore one might think the last 2-3 months before the main event should focus on intervals and intensity, but it has to be balanced against the specific needs of the event. The approach of one ultralong run every 4 weeks and a super long run every 2nd week, combined with more intervals in the weeks between might be the compromise in between that ticks both demands...

[@EnduranceBikeandRun]

Hi Martin, It is less specific in some ways but including one ultra-long ride/run every 4 weeks means these can be very specific. The training focus to higher intensities is partly due to it being that after a long endurance phase it is hard to make significant changes to the ultra-distance pace by doing more long distance training. Conversely, significant gains are possible in FTP in 4 to 6 weeks, particularly when building on a strong endurance base. At least this is my observation of what works based on different approaches and feedback from athletes.

[@91F2Z]

Aw shucks John, we hoped you would advise to ride only short rides, thus allowing us to feel good about shirking! :)

[@EnduranceBikeandRun]

Sorry! ;-)

[@andypcguy1]

I signed up for a 500Mile race in February, that gives me 6 months to train for this event. My longest ride so far is 160miles. I was ready to get off the bike at 160, so not sure how I'm going to do 500.

[@EnduranceBikeandRun]

Hi Andrew, That is an exciting challenge. Six months is a long time, so you can build up gradually. Aim to do a long ride every 3 or 4 weeks and shorter rides on the interim weekends, where you do two medium back to back rides, maybe 100 miles on Saturday and then just an hour or two on Sunday to get used to riding while tired but without the stress of super long rides. I think you have time if you build up consistently. Good luck and keep in touch....

[@mcaxz]

I m doing RAAM in June. Decided last week. We will be a 4 men team. I m in a cold weather state now so can only ride indoor. Is that ok to build ftp for the month of March then in April and May build insurance. I m doing 8 hours a week right now. Just about what I can do indoor on a trainer. I will have 3 to 4 days a week to do long rides in April and May. Thank you. Love your videos.

[@EnduranceBikeandRun]

Hi Eli, Thank you for your message, I am really pleased that you love my videos. RAAM is an exciting goal. What you are doing is known as reverse periodization, whereby you work on higher powers/speeds first and then develop endurance from there. It works well and is used by a lot of people, so yes that is a good approach. Just be careful not to do all your riding hard, you still need the majority of your riding to be in you endurance zones with just 2 or maximum 3 harder sessions a week. If you can include a longish ride it is good but long rides on the indoor trainer aren't for everyone. Good luck and let us know how you get on, either here or on social media @bikeandruncoach. John

[@mcaxz]

@@EnduranceBikeandRun Thank you...

[@sing_cycle_referee]

What about a multi day adventure cycle race? I'm doing 500km and 8000m elevation race in June. Days of 60 to 100 miles over 4 days. Is it long rides? Only issue being I can't repeat that on consecutive days.

[@EnduranceBikeandRun]

Hi Dan, As usual, it depends…. You need to do long rides until you are comfortable with them and then you can focus more on going faster. If you can’t manage two long days in a row you could create some fatigue to sort of simulate it with something like a long threshold interval session on Friday evening, long ride Saturday and whatever you can manage on Sunday. Sunday doesn’t need to be hard riding. Obviously don’t do that every week and don’t go super long every week. What’s your event? It’s going to be an exciting adventure…

[@sing_cycle_referee]

@@EnduranceBikeandRun thanks! The Great British Escapade - 3 and bit days round North and South Downs. 300 miles, 21000ft of elevation. About 50/50 on and off road. Going to hard! Have chosen to opt for sleeping at fixed locations with a proper bed and a roof this time. Another year I might go full tent carrying loon.

[@sing_cycle_referee]

@@EnduranceBikeandRun also I've downloaded your excellent training plan and edited it to give me a 10 week countdown. Great for keeping me on track.

[@EnduranceBikeandRun]

Hi Dan, that looks like a good event. There is a lot to be said for sleeping at fixed locations... it is a bit less flexible but provides daily targets and you get the best chance of good recoveries.... I am very pleased you like the planner, enjoy the training and have a great ride when it comes.