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How To Ride Long Distances | GMBN Training Tips

How To Ride Long Distances | GMBN Training Tips

– For many of us it’s the
time of year to get ready and make the most of summertime, and do some proper big rides. At least that’s what I do in summertime. So it’s a great time of year to think about what you need to do. Of course it does take
some big endurance fitness and a few little pointers for
trying to make the most of it, so this is how to smash the big rides. (upbeat music) When it comes to training, probably getting started
is the hardest part, so why not think about
setting yourself a goal. Maybe a big multi day stage race, a big point to point ride, or a big bike packing
adventure, something like that. Then it’s time to stick it in the diary and you’ve got something to work towards. A proper training plan is gonna help you get
to those goals as well. So for help you could consult with a professional trainer
or mountain bike coach who will be able you create
the ideal plan for you. As a guideline, you should be looking at a weekly program consisting of two long distance aerobic rides, two to three interval sessions, and a couple of gym sessions. Don’t forget your rest days. Maybe even before you start training it’s worth thinking about the type of bike you’ve got and the
type or ride you’re gonna do. Something like an epic point to point ride you might not wanna do
on a big enduro bike. You might wanna pick something
a bit smaller and lighter. It depends on what you’ve got really and trying to tailor that ride around it. I’ve got this Canyon Lux here, this is my bike of choice
for doing big days out. You’ve also got to make
sure it’s comfortable so start thinking about
your saddle, your grips, and spending as much time on that bike as you can before the big day. Also a full suspension bike is gonna make those big, long off road
days a bit more comfortable. Think about your tires,
how much rolling resistance you’ve got, versus how much
grip you think you need. I like to ride with super
fast tires on this bike so I know it’s super efficient. Also, how you gonna
navigate that big day out? When it comes to following routes, I do like running a big
screen on my computer so I’ve got this Garmin 1030 up here. Super easy to follow so I
know I’m not gonna get lost. Preparation again for the big
day is gonna be important, it’s something I try and practice as well. So how much am I gonna take with me fuel wise, how much water, food, and even on my planning
when I’m doing the map, is there anywhere along the way that I can stop for coffee,
fill up my back pack with more food, so really
practice those things, they can catch you out on the day. Also spares for the bike that
you might not be able to get whilst you’re out on those big days. So possibly a mech hanger,
a spare gear cable, and any tools you think you might need, the chain breaker, that
you’re not gonna find when you’re out in the middle of nowhere, so try and be prepared. You’re base fitness is where you are now. It’s the foundation
upon which you can begin to build your fitness, become stronger, fitter and faster on the bike. To develop your fitness you’ll want to start building up your rides, nothing too intense to start with, but long steady rides to
engage the aerobic system. Each week of your training plan should factor in ride extensions, whether you push on
for an additional loop, or just did another 30 minutes or so. Gradually build up the time and distance you cover on your bike each week. Going too fast too soon can lead to injury which is gonna set back your progress. Learning how to pace that ride
does take a bit of practice. It’s super easy to go too fast too soon, when you’re fueled up, you’re rested, and you’re physicked up for a big ride, so it might take a little bit of practice. The things I look at are the
distance and the meters climbed and that’s gonna tell me
pretty much how hard a ride is. And of course I’ve done
it quite a lot of times so I’ve got a good idea
in my head about how fast I can go and keep it up for the whole day. You can use things like
heart rate monitors and power meters to do this, but I’m guessing if
you’ve got those things, you’ve probably got a good
idea already how to pace them. But again, it may take a bit of practice and learning how much power you can use, what your FDP is, and how long you’ll be able to use that power for. Also, you don’t want to
run out of energy and bomb, so fueling is super important. You’re gonna need a good mix of proteins, fats, carbs, and sugars to keep going and stave off the cramps. Again, this is probably worth practicing in those training rides. I like to eat normal
food as much as possible. A bit of, sort of protein
flapjack, some bananas, stuff that I know is not
gonna mess with my stomach. Of course you’ve gotta
think about how much water you’re gonna take with you as well. And if you’ve got a
really tough, challenging, and hot ride, sometimes
water isn’t enough. You’re gonna have to
stick something in there, some electrolyte tabs, so
you don’t get those cramps. So sometimes I take those
tubes of those little tabs, fill your bottle up with water, drop one of those in,
it’s gonna keep you going. Tapering your training down
towards that big race or event is gonna be really important,
and this is something that professional endurance
athletes do a lot, and it’s actually pretty complicated. You can’t keep your peak fitness all year, so they look for different
times of the year, maybe even a couple of times a year to actually peak and then trough, and they need to taper their
training down to do that. And it is really complicated, but if you look at the simpler side of it, basically I mean for those big events make sure you’re not
going into it super tired. So reduce your time on the bike and the amount of training
in the week or two before it so you’re not aching
and you’re ready to go for that big race or event. We’ve talked a lot about sort of preparing yourself physically for this big day or the
big ride we’re gonna do, but don’t underestimate how
hard it could be mentally to try and overcome
that challenge as well. I do think the physical side
will help you with this, cause if you’re feeling fit and you know you’ve prepared a lot, you
should be feeling quite confident that you can do that thing. But there’s definitely ways
to try and help yourself as you go, during your training. Try and reward yourself,
maybe you’ve done a big day out on the bike, think of how you could possibly reward
yourself, that does help. Through other people as well, just that sort of team building exercise of dragging someone else along is gonna make it that bit easier. I try and visualize myself doing it. So if I know that I can
ride 50 miles, you know, if I can picture myself
doing 60, 70, 80 miles, it’s not that big of a stretch
to actually go and do it. So there’s a few tips on
how to smash a massive ride. I love doing it, actually
the most fun bit for me is planning that ride,
so getting on Google Maps or Komoot or whatever,
plotting out the map and sort of looking forward
to that good day out. And I’ve learned definitely
a few things along the way and that is really important
that you do prepare properly, try and make sure you’re fit enough, so it isn’t a really big
stretch to do it on the day. If you wanna see a couple of videos that I’ve done, so me big rides, they might inspire you
to do some similar ones, there’s a summer solstice ride up there, when I rode from from sunup till sundown and then I did the opposite this winter, rode from sundown to sunup. So two videos where I did
some pretty big days out, or nights out shall I say. Get planning, and hopefully you do some cool rides this summer. Give thumbs up, like this video, and hit that subscribe button.

80 comments on “How To Ride Long Distances | GMBN Training Tips

  1. I recently got a new mountain bike, and did a 60km ride this week. I found the saddle is quite uncomfortable, what do you recommend to improve comfort?

  2. Long rides are killers but in the end you are that little bit more strong and have you a better mine set when doing other rides.

  3. No idea why you would take a gear cable with you…are going to really change that in the middle of nowehre to realise by the end of it you lost a few bolts and your derailieur is not working? Nah…

  4. Thanks GMBN I needed some help about this topic because I ride 10km a day and I am 13 years old. Love form India

  5. Fuck those bum bags looks bad… bum bags have NEVER looked good and looks matter! Never mind me, 44 this year, can't keep up with the new kids on the block.

  6. This is how I did my ride from Galway to Laois. The base training does pay off as well as making sure you have a good saddle…

  7. Done a few big days out myself (up to 14 hours in the saddle) and all this advice is bang on (as you'd expect from a pro like Neil!). Great vid.

  8. Combining Fred Whitton trg with road and off road. Want to start off road long endurance events. Great video. Do you want to know various rides that people have developed? I enjoy combined rides with different surfaces eg forest tracks, canal paths, road etc.

  9. Quality vid I am literally preparing for a epic ride tomorrow. And boom this lands nice timing 🚵🏻‍♂️🥵

  10. Great video Neil
    I tried to tackle the South Downs Way last year raising money for Wessex Heartbeat.
    Had to stop at 76 miles due to mechanical failure. (used my 2008 Stumpjumper Fsr Pro)
    The one thing I should of done more was training.
    Gettting myself a Nukeproof Scout 290 for my long rides and for bike packing.

  11. How do u stop ur repack from moving about ive already tightened the straps but it still moves up and then around plz help lads

  12. The main thing with long rides is pacing yourself and holding back for the first few hours. I have a rule that if a climb gets above 85% effort, then I get off and walk. This nearly always saves a lot of time as you have a lot more energy later when you need it.

  13. how to go long distance – spin those pedal thingies for long, thats it
    i wont comment on long races, but for just having fun and exploring(i do 70~140 km gravel-ish rides on trek procal, isospeed is perfect for that)
    1) if you ride over an hour(depends on your weight) you need padding on your bum, if you go over 5 hours you need quality bib shorts(i think gcn ones were entry level assos)
    2) 1 bottle water, 1 sports drink, buy more on the road, if you cant buy on the road you need to think how to take more drinks
    3) wallet with some cash
    4) planning is for when you want to see something specific, else just go wherever road takes you(at least in more densely populated places like Europe)
    5) food – you might buy as you go, but get some energy gels for emergency. i love flapjacks, store ones have decent(sweatproof) wrap, but if you take something else think about packaging – you wont want to eat a sandwich soggy with your sweat, even melted store bought chocolate flapjack isnt too nice to eat after staying on your sweaty back for hours(not that it matters at that point)
    6) fully charged phone, if you listen to bluetooth headphones grab some wired ones as backup, bluetooth will run out of juice after 3~6 hours.
    7) tools/pump/tire fixing stuff(depending on what you run)
    8) clean and oil chain before ride dirty chain can become annoying really fast

  14. I’ve got a great ride for you all it’s called the Chiltern Ridgeway in the UK ! Many towns lay below the well marked path which feels remote in places , with big views along its steep climbs and fast decents! It’s not a loop so you’re gonna need accommodation after the 85 miles riding or call in the Support car (the wife) to get back home !! But don’t do what I did and stack in the first 7 miles trying to get a KOM !! And secondly go easy on the energy gels !! Unless you want to be absolutely burnt out and wide awake late into the night!
    It was way tougher than the Whole Enchilada and I’d do it again!!

  15. Planning on riding Lord of the Squirrels in Whistler this year, assuming it's open! Not multi-day, but it'll be a big ride for me.

  16. I remember just about 3 years ago now when I decided to start riding my old Coventry Eagle mtb to get fitter a 3 mile mostly flat path ride was a killer and I looked to a local 10 mile easy gravel loop as a long term goal.
    Last summer and an upgrade to a Giant Talon 3 in the meantime I was doing 12-15 miles xc exploring after work just taking different tracks and lanes a couple of times a week throwing in some techy downhill just to get out before dinner time.
    This year I've added a Whyte T130 and started riding with a local group I've hooked up that has me doing mid to high 20's and with more challenging terrain ( bike park days too ) and I don't feel worn out by it.
    Happy with that progression.

  17. Hi I just wanted to ask a question to everybody: I want to buy a dh bike but I don't know what to pick.
    My firts two choises are Yt tues cf pro or teh specialized demo 8 alloy.
    Thanks, if you have any other bikes to suggest me write them down.

  18. Great video Neil. I wanted a challenge this year, and inspired by both your long rides, so doing a summer solstice 100 mile ride along the South Downs Way, and then planning the winter solstice on the same route…100 miles along the South Down Way…Got a companion for the summer ride, but still giving real thought to the winter ride. Need to get some Exposure Lights, especially as passing their front door on the night. Riding the Curtis you gave a Super nice 😉 a few weeks back, so more than up to the job

  19. Hey thanks for this video, I hate riding my bike long distances. That’s why I like downhill, so you don’t really have to pedal that much. Keep up the great work👍🤟👊

  20. Don’t travel long without breaks otherwise your body will start to use anaerobic respiration which will damage the muscles and cause them to cramps and aches.

  21. Normally I set realistic goals(for me) like trying to ride 2-3 days a week after work. Then next week 4 days, then 5 on the next one till I get one week of 7 days(all relative short rides after work) after I completed those tasks I try to do one long ride on the weekend like 3-5 hour ride … and after maybe 2 weekends I try to do 2 days on weekend of long rides and then to recover I repeat the steps
    Works for me as I’m not any super athlete or anything. But yeah fitness is sooo key!

  22. Training for first enduro race 5 race 5 stages each race spread over the year on my fav trails. SO STOKED AND IM ONLY 12

  23. Planning a 3 day trip to the Peak District this summer, will be long days, so need to start thinking about upping my training.

  24. Training for the Epic Rides in Bentonville Arkansas in Oct. Crossfit, Weight Training, Road riding and of course MTB riding.

  25. Another Tip: Add another hobby for you to train. Like swimming, soccer, football…..

    It could get you really sick of doing something when that the only thing you do

  26. A personal trainer? Seriously? It’s quite ridiculous actually to suggest that in order to ride a long way I need a trainer. I mean, come on man, get on your damn bike and RIDE IT!!!

  27. I'd like to add, there's a big difference between a single big day and a multi day event, because, if you are half decently fit you can push through a single day, one way or another and then rest and recover you can't do that with a multi day event. The trick to any multi day event is to start light, even if you can do much more, then have your body adjust by increasing distance and vertical travel. Reduce toward the end (unless it's a competitive event, of course …).

  28. Hey guys, I have been planning to take a 8-10 hours long ride, not so hard terrain but it's long ride, I've got TREK Marlin 6, basic equipment, 3×8 gear set, hydraulic breaks, front suspension, don't have the rear suspension. Bike is in very good condition, acctualy I bought it last year, so I'm new in here, and I just want to know what do you suggest to do and what to take with me on that ride.
    And I havent said, I was riding for about 2-3 hours uphill-downhill 2-3 times a week for last 3 months.
    Thank you for all advices and thank you for your time.

  29. Why am I lying in bed so much when I could be doing stuff like this biking and swiming.i will do this. thanks

  30. I’m planning a 460km ride with 5000m elevation through Slovakia. Never had to take a tent / sleeping bag on the bike before and never ridden that long for between 5-7 consecutive days.
    Any tips would be helpful!

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