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Completing a long ride will fill your confidence cup to overflowing, but how do you work your way up to one? Here's everything you need to dream, plan, and execute your longest ride ever.
Here’s the thing: there’s no one definition for “long ride.” For some, a long ride goal will be taking their current 30-minute pedal around the park and ramping it up to an hour. Do it! For others, it’ll be building from 20 miles to 30, with a goal of tackling a 50-mile charity ride this year. And while we’re focusing on the longer end of the spectrum here, these tips can be applied to all kinds of riding. Here are four New Kid Know How topics on how to plan and ramp up your miles.
You’re ready to commit, but where are you going to ride? And how is your body going to handle it? Before you get cracking on your Big Day Out campaign, we’ve compiled a few pointers that’ll help you gradually build up to your longest ride ever.
While your Big Day Out can be any distance you dream of, some of you will be looking down the road at the months ahead and declaring: “I’m gonna ride a century.” Kilometers or miles, this is an epic achievement. Here’s one potential training plan for a 100 miler that should see you through, but you’ll find plenty more online, too.
Rider’s Choice:You should take at least one rest day per week—where you do no physical activity—for one of these days. Many people will take the day after their long ride for this. Use the other Rider's Choice days for yoga, strength training, or easy spins. A Fast Ride:Riding fast once a week helps build endurance—seriously. We’re talking about intervals here. Aim for four to six hard efforts during your workout. Make those efforts 30 secs to 2 mins long, with rest in between. Search online for interval suggestions. A Steady Ride:This is a ride that’s not at full gas, but is a mix of a few longer efforts during the ride, at about 80-85% of your flat out. Or to put it another way, ride hard for a couple of longer spells, but don’t blow yourself up. A Long Ride:You're actually building two types of fitness on a long ride—physical and 'saddle fitness.' Train your body to spend hours riding in the saddle. Each week adds more time and miles. You’re going to crush this
Centuries are awesome—that’s why we added it as a goal on our Worth It Will Do bucket list for 2018. If you’ve completed a century, you deserve the “I Hundo For Fundo” badge, available from the Instagram Stories sticker option (search Worth It under "GIFs" and they should pop up). Did you know there’s a printable list with all 30 Will Do badges to earn, now available for download? Once you’ve done your century—go see what else you can aim for in 2018.
BONK: Sometimes on a long or hard ride, you forget to eat. This causes a severe loss of energy. To bonk means you’re totally spent on a ride. Eat something! GRAN FONDO: An entry-fee event, typically with multiple distance options with anything from 25 to over 100 miles or kilometers. They usually offer swag, food, and good vibes, too. Mostly casual, but fast folks line up at the front. HOODS: On the corners of your handlebar, there are rubber hoods that cover your brake levers. Riding with your hands there is a common and comfortable handlebar position. DROPS: On typical road handlebars (the curly ones), you’re in the drops when you place your hands on the lower, or curved, part of the bars. You can still work your brakes from this position.HUNDO: A century ride—one that’s either 100 miles or kilometers. A 100km ride is also called a "metric century." TOPS: A handlebar positon whereby your hands are on the top, straight part of the bars.
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