The days are long, the sun is shining, and it’s time for an epic summer cycling adventure. Tom Couzens guides you through the essential preparations to conquer your longest ride of the year
It’s midsummer and for most of us in the UK the sun will rise at around 4.45am and not set until around 9.20pm – more than 16 hours of daylight. And there’s a very good chance that most of those hours will be warm and dry. In other words, now is the perfect time for ticking off your longest ride of the year.
Whether to explore new roads and scenery, challenge your limits, or just for a sense of accomplishment and adventure, there is something very special about pulling an all-dayer. Right from the moment you decide to do it, heading into the unknown, both in terms of distance and physical endurance, is incredibly exciting. Of course, this bigger-than-usual ride requires some careful planning and preparation – and that’s the purpose of this feature. We’ll break down the challenge into manageable chunks so that you can head out feeling confident and ready to make the most of every moment.
Planning and preparing
The first and most important question is, how far? This must be tailored to your experience and current fitness. “Consider what you’ve done before, and make the goal further than that,” suggests coach Amira Mellor (edgecoaching.cc). “If you have only ever ridden 100km, don’t go attempting 360km.” Perhaps you’re ready for your first century – 100 miles or 160km – but be realistic and don’t try to add more than about 20% on top of the distance you’ve achieved before.
Ideally you’ll have put in at least 10 weeks of consistent riding, steadily building up your mileage and endurance. “If your goal is 100 miles, aim to have done a five-hour ride nine weeks out and a six-hour ride six weeks out,” advises Mellor. “Then you should have built on these with shorter weekly rides of three to four hours. Accumulated time in the saddle is what matters most.” Focus on putting in the hours at a sustainable pace and keeping stops to a minimum.
No, you do not need to have completed the distance in a single ride during your training. Nor should you ramp up your volume too dramatically. “If your normal volume is six hours a week, you can’t jump straight into a 12-hour training week,” says Mellor. “Instead, aim for a slow progression, increasing volume by 10% per week.” This steady progression allows your body time to adapt to the increase in volume, reducing the likelihood of overtraining, injuries and illness.
“Long, easy rides are the key,” says Mellor. “There’s a time and place for shorter interval sessions, especially when working a full-time job, but for long rides, you need base endurance.” A long
