How To Train For Long Rides

[@siptersucks]

I've been a subscriber for quite a few months now, and I am really impressed by the consistency of the high-quality videos you guys pump out every week. Just want to say thank you GCN, I learned a lot more about the sport ever since I became a subscriber, and I sure had a lot of good laughs along the way as well.

[@gcn]

Thanks! :-)

[@federicospada1703]

Same here, i started as a noob and now feel more comfortable and efficent on bike with training and tons of quality videos done by the GCN team. Thanks guys.

[@proarcher6438]

sipter here here

[@TechnicFlow]

I just got into cycling this year out of necessity when I didn't have a car and needed to get to work. I was commuting 32 miles a day 5 days a week on a Granite Peak Roadmaster until about 4 months ago when I bought an Allez (at the suggestion of GCN). Now I'm riding the same in half the time and just rode my first 70 mile ride completely shocking myself that I maintained power throughout. Riding a lot, consistently got me there for sure.

[@sarvagyaangre3395]

thats good even i started riding my bike for commuting. when i have four cars at my home . i just dont use them and i need to sell them

[@PeowPeowPeowLasers]

I train myself to ride longer by putting a big piece of cake on some string, suspended from the end of a stick, which I glue to the top of my helmet.

[@subitopoco]

I use a similar method only with the stick pointing backward and an angry badger on the end.

[@goldenshowercap9395]

subitopoco Imagine the benefits of combining both!

[@irlrp]

PeowPeowPeowLasers I do the same with a 6pack of beers, this way i also train my neck

[@brittneybuck5239]

I do the same. Eccept with strawberries

[@JohnSmith-ty1vn]

Reefer

[@NoreenHoltzen]

The location of this film looks seriously like col de le Madone which I ride up every week or so, living in Monaco. I could be wrong but it looks extremely similar. The roundabout at 50:00 looks like Roquebrune (with Menton further in background just before they start climbing towards Monaco). Monaco is arguably the best cycling spot in the world, and includes the 2,500m accumulative climbing loop to col de Turini (1,600m at summit but requires climbing col de Castelon before and after). Cafes everywhere so can so a long wide but with long and truly pleasant recovery cafe stops, extremely good for fitness. Actually I see at 3:05 the village of St Agnes briefly in the background so I am now 100% the footage during all the climbing is col de Madone, all of it in the final one third of the climb and final 15% when the toad becomes thinner.

[@ethanhorsfall7043]

Just started training done 6 miles with a 641ft elevation climb, Did well for timing too, Going for 10 miles next

[@rref_bike1636]

The filming and editing in this video were phenomenal!

[@FatGourmand]

Superb videos!! I been watching for a year or so now and always so informative for newbies like me. I particularly liked on this video the sweet spot intervals graphic on the right of the screen, it just spent out in laymans language what to do. Thank you so very much for the hard work.

[@gcn]

Thanks David Molony!

[@lppedd]

Global Cycling Network Since 3 weeks I started commuting to work by bike (40km + 40km) two times per week, and I can really feel the difference on the weekend! One thing to keep in mind, is that you need to be organized (I plan everything for the week on sunday) and you need to eat a lot (good eating), or you'll end up feeling like crap (happend twice to me) especially after 8-9 hours of work... I do not know how long I'll keep going, riding alone at 7 a.m and 7 p.m trying to maintain a good pace (30-35km/h) is mentally hard.

[@methunshow]

It's definitely nice finding that sweet spot for yourself, where you can have a consistent pace and still feel like you have sprints left in you.

[@jbaillie]

Suddenly everyone in Scott helmets? Shoes? Riding Scott disk-brake road bikes most of the show? Looks like someone has an incognito major sponsor.

[@johnsloan79]

Music: The Lafontaines, Under the storm. Go check them out!

[@hightechhighlander]

1:25 Dan is sitting in his how to motorboat like a Boss video caption position.

[@ladytradiej8027]

Bloody good advise about the sugar. Thanks! 😁

[@theflyestbird]

Regarding those Sweet Spot intervals: at what pace should one ride in between the intervals? Active Recovery or Endurance?

[@CaptainRon956]

I have a 30 mile cycling event coming this October and hopefully what I’m doing is correct. I ride 8 miles 5 days a week and two days I ride 14.5 miles. Each morning I start the day with my coffee and oatmeal, then lunch lean chicken breast with vegetables and a very light dinner. Usually chicken and veggies or just a bunch of veggies. In 7 weeks I’ve lost 4” around my waist. I was 192lbs however I threw my scale away. Lol, I’m guessing I’m somewhere in the low 180’s now. For reference I’m 5’-11” medium frame.

[@iankitchen8853]

Any tips on helping cure pins and needles in the hands when on long rides?

[@griffgriffo9746]

Great tips.I notice the bikes have disc brakes..Is it sign that discs are starting to become more mainstream even being allowed in racing

[@paulfrankgravel3282]

Excellent videos the guys are very entertaining , can we get a subtitle that shows us where they are ? some of the vistas are amazing , it would be nice to know where they were

[@dalyarfur]

Col de la Madone, above Menton, France.

[@darrent5150]

Unless you're on an indoor trainer, how do you build these suggested intervals into a ride? It's a bit hard when you're with a group to speed up and slow down, unless everyone is on exactly the same program (unlikely). And what happens if you get to a big hill (like in the vid)? Do you stop and start? I think not. How do you build the local terrain and group rides that are available into your program?

[@MegaPepsimax]

I'm trying to cycle a 20 mile route, I can make it 12 miles before I burn out. I cycled to school everyday and college everyday. But since I started working, my bike has not seen the outdoors that much, so I lost so much stamina that I built up. Now I'm trying to get it back

[@DutchBicycleCam]

I once cycled with my cargo bike full of stuff that I needed for a vacation for 24 hours long and after cycling 24 hours I was tired. but I made it. and if I did not had the drugs that keeps me awake I would't make it. but it was a very nice cycling trip because I can still remember it :-)

[@nomeremannthetameruinkhan]

Great advice and thanks for not disrespecting us with stupid ads. Take care

[@tattooedclimber7209]

I did a 20 minute ftp test this week and my ftp is 210 watts. Can you give me any idea if this is a good number and how I improve, cheers.

[@WheelersAtLarge]

Just a minute, I've always used an upcoming long ride as an excuse to spend more time on my bike... Thanks to this video I now need a new excuse 😁

[@maxmok8]

Are u guys using the SCOTT SOLACE 15 DISC? Global Cycling Network

[@jskeith11]

@globalcyclingnetwork What kind of microphones do you guys use when riding? It's really clear!

[@Aristothomasjoseph]

im planning a 10000 km ride. how do you think i can eat and train for it most effectively ? i have approx 1 year before i start.

[@cuttski]

Hi Guys. Can you pls pls make a video explaining about putting power down an through the BB an show where we should be putting in maximum effort in an through the pedal stroke ! I'm still unsure what people mean when they say they know how to put power through the bike ! Thanx in advance guys.

[@marinongpinoy884]

hello there. i have a dream of doing a 100km ride. i intend to train every day until i am able to do the 100km; increasing distance by the day.

[@binbob9]

what's the song at 0:21, it sounds really cool. The editors usually seem to have good taste ;)

[@whatsdougupto]

Thanks for the video guys!! Great info

[@swites]

Just a question on fasted training. My commute is basically an hr one way, but has over 500m of climbing in it. Would this be too arduous in the fasted training state? Thanks for the great tips btw!

[@xchopp]

What happened at 3:21 ? Seems like the right leg flipped out in a weird way!

[@xchopp]

xchopp Maybe an insect?

[@bradroets241]

What bikes are those you lads are riding? Scott what??? They look awesome!

[@shifty277]

Great advert for Scott here lads! I'd bet my last rolo all that gear was supplied free of charge and none of it is bought with personal money :) P.S. I'd love to know an app you guys use to actually help you with sweet spot training, I have a bluetooth HR monitor and use strava on an android phone, but have no idea on how to track an effort to say what %age effort i'm doing on say a nice 10 mile climb... A video??

[@thegrimpeur]

Blinking back lights are actually worse than constantly glowing ones, because car drivers aren't able to tell the distance to those easily. If you ride in the dark, you should definitely go with solid light over blinking!

[@blabot]

What bikes are you guys riding in this video? They are gorgeous! Match the GCN colours really well too.

[@gcn]

Blair Cabot They are Scott Solaces, super nice bikes.

[@PedroBremberger]

What about doing some strength training on the days you can not go out / have not that much time?

[@Shr3dward]

Unrelated, but can you guys do a video/tech of the week segment on the new lezyne gps computers? I think they look really cool, and affordable compared to garmin...

[@AstronautAdventureRiders]

Well the early morning before breakfast ride won't work for me because I have no fat to burn. You should do a video on ways to gain muscle mass as a cyclist.

[@alexanderdiab5538]

Thanks for video guys, what would you recommend for a beginner biker who is trying to learn how to improve, and not get mentality fatigued?

[@FuzzyJ144]

Those Scott bikes are looking sharp gents! Si, what brand is that flouro jacket you're wearing on the commute? Looks pretty nice and functional.

[@gcn]

Hi jlmartin144. Thanks! The jackets are made by Santini SMS and you can get your hands on one on their site - fluoro is the way to go! www.santinisms.it/products/jackets-mens/balthus/

[@kieranhowarth1412]

What's with the Scott equipment recently?

[@elliottbiglin589]

Heading to nice on the bike in the summer. Can you be a bit more specific about the climbs and routes youve been using for your videos?

[@VincentBorgmans]

Would be tremendously interested in getting a couple of different training schedules that I could follow for a couple of months/weeks from you guys...

[@robpeters2296]

wouldn't it help to have some muscle weight for momentum?

[@FrostbyteVA]

So that's where all the Scott Solace Disc's went! To you guys :( How about a review of them, with the mechanical shifters?

[@wildmann]

Nice Scott Bikes... What do you think about the Discs???

[@chrisjenkins1]

Hi GCN. I'm a very new cyclist and have only done a few Sessions at about 10 miles being the longest ride. I have found I am having problems with feeling light headed or sometimes sick when cycling. I have tried to drink plenty at least 30 mins before and regular sips throughout my ride and also to go slower than I feel I can and ride more consistently throughout to ease myself into the sport. However when I step off my bike I do feel worse. Have you any tips to prevent this? Maybe to try a proper cool down before stopping?

[@Youareanexperiment]

GCN!! Where's ya Track Bikes?

[@sabuein]

Thank you.

[@TypeVertigo]

Interesting that you've got disc brakes on your bikes; apart from Si's original video sometime last year debating their merits over rim brakes, and your cyclocross content, I haven't seen those figure on GCN. I know Si likes them; what do the rest of you think of them? And are they the R785s that require Di2, or the RS685s that can be paired with any mechanical drivetrain?

[@panthersprung5161]

if i ride in a fasted state doesn't my body use muslce first before it uses fat?

[@garrytwiss4584]

How hard should you train before breakfast? Are there any risks of over using your primary fuel sources and breaking down muscle? Ive been training before breakfast so far this year and lately my wife is complaining of a very strong ammonia smell from my gear!!!

[@DanielLloyd1]

Garry Twiss training before breakfast should only be 'steady', i.e not intervals or even tempo.

[@razordimeback]

I thought I had a lot of spacers over the stem on my aluminium bike but Simon has me beat to it by a lot! How much was that? 5cm over the stem? Nice drop BTW ;)

[@j_wires]

Helmet at 1:50?

[@garrisonasper4672]

Hi GCN, any tips for working up to professional level? I am just 14 and am wanting some advice from pros like you. These videos are great too, Thanks

[@leedorney]

1.17 - Si checkin himself out in the shop window OMFG lolz.... Followed by a rare lesser spotted Dan 'the boss' Lloyd on a turbo... - was Dans shadow beating him up that hill ?? ;)

[@gcn]

Haha, busted!

[@leedorney]

Question is: What size helmet has Si gone up to now?? LOL

[@parttroll1]

If you have back to back training days say over the weekend. Would you still do a moderate effort on the 2nd day if the previous day was an intense session? I've been training on the turbo just to get my base fitness as I'm not a hard core cyclist....yet

[@gcn]

parttroll1 maybe not two intensive sessions back to back. But a couple of moderate sessions followed by adequate recovery days should be fine.

[@Mr.Sheffield75]

How were those solace bikes to ride?

[@calinutzzz]

Can someone tell me the location of the video? Thanks!

[@XJevoX]

calinutzzz Probably south France. Maybe around Nice

[@gcn]

XJevoX calinutzzz yep, South of France around Nice/Menton - you got it.

[@gayebrinkman5650]

This is a good one, very important! JGSB

[@williamh7739]

How about if you go to school and my school is 2 miles away so it would take me about 4-5 minutes and i am only 12 years of age!!!

[@nguyencaotri3879]

Man, i wish u guys could review the Look 795

[@nickvo28]

Is the best training for young riders (+-16 years) different than training for pro's? I'd like to have some tips :)

[@gcn]

Nick Van Oost it's certainly not worth trying to replicate 'pro' training at 16. Get out, work on your skills and enjoy riding your bike. See if you can link up with a local youth cycling group to get some structured training in.

[@sarvagyaangre3395]

he is absolutely right just enjoy it and work on your skills. for a better thresholds

[@markevasion5769]

are you pro training yet?

[@kathyfrance2764]

how much does the XL weigh?

[@Welther47]

I don't understand why people count longer rides in distance. I find the defining thing is hours a day. After all, riding takes time and saddle soreness/comfort is the stopper.

[@viniciusweillerdosreis3291]

Whats the make/model of the bikes you use? Is it cervelo rca or r5, maybe? By the way, whats the difference between the r5 and the rca? Anyone? Thanks!

[@gcn]

Vinícius Weiller dos Reis They are Scott Solaces.

[@velo1337]

what fancy bike do you guys ride in this video?

[@peterwu8471]

where was this filmed?

[@aliphyarausyanfikr]

what bike in this video? many thanks :)

[@sparka09]

How may bikes do you guys have seems like a different bike each video

[@PaulPunk23LP]

Hey guys, what does Simon use as lights? They look damn sweet.

[@thixzera]

nice video and beautiful bikes

[@wazzastinnyfishing]

Guys, I'm really confused about the shorter sweet spot intervals. How is it that doing two of those is better than just doing one longer effort - or better yet, a longer effort actually at FTP? I mean, FTP is the power you can hold for one hour, correct? So wouldn't you get more power increase to train actually at FTP for a couple of intervals? I don't get it. Cheers

[@DanielLloyd1]

Hi Richard. The benefit of SS sessions are that they are mentally and physically much less demanding. So, whilst you're right that training at FTP is arguably more beneficial, it's hard to do intervals of that intensity more than a couple of times a week. With SS, on the other hand, you can get in a much greater number of sessions and 'time in zone' per week, and it creates the stimulus of increasing FTP by pushing from the bottom upwards. It certainly worked for me over the years and plenty of others have been having similar success. It's the sort of thing which you could even do twice a day if you're commuting to/from work for example. The breaking up of the effort is, again, a mental thing. If you're really tough mentally then by all means just do one longer effort rather than two of half the length.

[@wazzastinnyfishing]

Daniel Lloyd Many thanks for the clarification. Appreciate your response!

[@DanielLloyd1]

No worries Richard.

[@tekesbur]

Where are you guys shooting these vids?

[@conteudoanimal]

good question I want to know too !

[@gcn]

Burak Tekes ConteudoAnimal com br this one was shot near Nice.

[@conteudoanimal]

thx

[@bobboy1107]

Dose GCN do tt if so what your best for 10 miles

[@BrigitteAgneray]

Would you guys ever consider competing in the Race Across America?

[@Casper-fv8td]

you're showing us these 15 minute sweetspot intervals, but in an other video you told us to do 20 minute@ftp. which one should i use?

[@Broodjemetbeleg]

Start With 10 to 15 minute sessions you can alway increase this number as you ride more and more

[@seimela]

I NOT FAT SHOULD I JUST GO OUT FOR A RIDE WITHOUT FOOD .....SUGAR ? HOW MANY HOURS IF GO WITHOUT SUGAR ? OR WITH FOOD

[@jimlmackjr1]

Did GCN get picked by Scott bikes There was about 6 different models

[@fearghal666]

What's the story with you all riding Scott bikes, is this a new sponsorship deal GCN have?

[@eltigroman]

Do you get the bikes for free/ does scott sponsor you ore did you pay them yourselves?

[@FlatSpinMan]

Pretty sure comments on another video in this Nice series mentioned that for this particular escapade, Scott lent them the gear. Wish someone would do that for me.

[@pereporcar8145]

I'm skinny so I'm not interested in losing weight at all. Is it still wise for me to train before having breakfast? I know it's good for my endurance, but I'm concerned about losing more weight by doing that.

[@Coxy002605]

As long as you still get enough calories in during the rest of the day, you shouldn't drop weight. If you do begin to lose weight, just up your intake a little until things balance out again.

[@gcn]

Pere Porcar you could still train before breakfast. Just make sure you have a really good, healthy breakfast when you're done.

[@dclaghorn2]

Can you sweeten with stevia instead of sugar?

[@gcn]

If you want to Dave Claghorn

[@BarryAirdrieFromDaUK]

what about Splenda ?

[@dclaghorn2]

Barry Airdrie The thing with most artificial sweeteners is that they generally slow metabolism. Of the chemical sweeteners, Splenda has the least effect. It's better, though, to try and stick with a stevia or monk fruit extract for sweetening, as they have no perceptible caloric impact and haven't shown to slow metabolism. (yet. I'm sure a year from now, someone will come up with a study on why they're evil too.)

[@BarryAirdrieFromDaUK]

Dave Claghorn I live in the UK and I have never even heard of Stevia or Monk Fruit . The only sweetener I use is Splenda and that is because I have Type 2 Diabetes.

[@dclaghorn2]

I believe they sell stevia as the brand Truvia at Tesco, as well as their own brand. Also try looking for brands NuStevia, Canderel and Purevia

[@natedeclarador9248]

Good video GCN :) nice looking bikes, even nicer looking presenters :p

[@beyuwallace]

Is it bad to ride 8 days straight?

[@learningcurve9781]

is this filmed in the ardeche ?

[@NoreenHoltzen]

View messages by latest and see my answer to this.

[@abedfo88]

Hi guys, I like the idea of the pre-breakfast fat burning ride. Just a few questions. How long does it take the body to adapt to burning fat, should you increase the duration of the ride by say 10 minutes a week? Also is there an optimal fat burning HR/effort level?

[@rogc97]

When you stop feeling hunger is when your body is adapted to use fat. There is no heart rate zone where you start burning more fat, for your body to start burning fat it means that there is no more glucose available and it will go to the lipids. You will just need to stop eating carbohidrates so your body moves to fat. For that big change it needs like 8 hours (sleep, most of the times)

[@Enigmaafk]

2:49sec on clip you might need a new cog 😂. Bad shifting men.

[@jorisvansabben9983]

Dear GCN I'm having a little problem. I have been noticing that every day after I went for a 1.5h ride, I am approximatly 4 km/h slower the day after and i even have troubles climbing the stairs. What can i do to avoid this?

[@gcn]

Joris van Sabben hmm.. It's pretty normal to be tired the day after a hard training ride. Take a day or two to recover and you should be OK.

[@jorisvansabben9983]

Global Cycling Network thanks a lot! I'll work on that!

[@jorisvansabben9983]

Joris van Sabben could become quite hard to not go for a ride sometimes though :)

[@asyraafal-taff5240]

what? no sugar in ride? i must take sugar or glucose in every ride i had, if not i feel like wanna fainting. my vision become dark

[@oldtwinsna8347]

if that is the case you should see a doctor for an evaluation. sounds like hypoglycemia to me but could be many other things. should not ignore this.

[@asyraafal-taff5240]

very million thanks mate.. i will watch this simpton closely..

[@louis3545]

Where is it? Largo iseo ?

[@NoreenHoltzen]

View messages by latest and see my answer to this.

[@Drewton81]

I will do 300 K before breakfast. I like running off fat I find if I eat food I get cramps and I’m sluggish

[@abdullahalshejan1029]

Please add subtitle.... That will be helpful for me.

[@ZenTeT]

i do 2-4 hour fasted rides

[@jhdarling5]

Overall I really like your videos! But I have to disagree that training for a long ride, say 5 or 6 hours, can be done but daily and relatively short riding. It has been my experience that you need to have done perhaps several rides no less than 20% or so of your target distance. Regular riding is important but devoting one ride a week to extending your saddle time is critical. So, for a 6 hour ride you should gradually build yourself up to at least 5 hours in the saddle a couple weeks before the ride.

[@hamdann.]

is that monaco or somewhere else

[@NoreenHoltzen]

View messages by latest and see my answer to this.

[@aaryanciskundukulam]

I am a 14 year old Indian boy.One of my dream is to ride from Kerala to Srinagar(3700. KM) alone when I grow up.

[@silentlamb4289]

hay! ha,ha, or not.... where are your glasses? Thank you for what your are doing, and safety always first.