Selene Yeager is my title, and for those who’ve learn Bicycling at any level since I penned my first “Ask the Health Chick” column in 1999, it’s possible you’ll know that lengthy—usually actually lengthy, like, days-on-end lengthy—rides are my recreation.
Over 26 years of using centuries, 200-mile gravel grinders, mountain bike stage races, and all-day outings with mates, I’ve managed to remain snug via all of it. (Properly, virtually all—let’s face it, while you’re 168 miles into the Flint Hills of Kansas, “consolation” is relative.) Listed below are a few of the go-to coaching ideas and equipment that assist me get via huge mileage days and lengthy hours within the saddle with out shedding my love of the trip.
Complement Your Diet
What I eat varies from occasion to occasion, relying on temperature, terrain, and period, however I intention for 200 energy an hour to maintain buzzing alongside. Earlier than an enormous day, I’ll prime the system with a pre-workout drink combine like Nuun Prime (so I begin absolutely hydrated) plus three SportLegs dietary supplements. I’ve sampled loads of dietary supplements over the a long time, however SportLegs is one which I’ve used faithfully because it debuted in 2005.
SportLegs raises blood lactate earlier than your trip to assist management muscle lactate manufacturing. This helps forestall muscular tissues from turning into acidic, which causes the legs to burn and slows you down. The consequence, as I recall one tester saying means again when, is “like a very good day in a bottle.”
That’s nonetheless true right this moment, a minimum of for me. Three of those earlier than a trip hold my legs feeling more energizing longer; so lengthy, arduous rides really feel simpler. I all the time have a bottle in my trip bag. I additionally know riders and racers who stash a baggie-full of their pockets to stave off fatigue and cramping throughout lengthy days.
Make Preparedness A Ritual
There are two issues I’ve needed to handle my entire using life: nerves and unfavorable self-talk, each of which pipe up after I’m buzzing with pre-event butterflies or deep within the tunnel of ache that comes with lengthy days within the saddle. One of the simplest ways I’ve discovered to handle each is thru preparation.
Rituals, like organising my bike and organizing my equipment and diet, give my monkey mind a process. Warming up and visualizing the day settles the nerves. And when the going will get robust, I smile and say, “You’ve been right here earlier than. You’re robust. You’re succesful. You’re ready. You’ve bought this,” and repeat as vital.
Hold Up With Laborious-Effort Coaching
I attempt to keep match so I don’t need to get match for large rides. Meaning placing in fairly constant weekly hours on the bike year-round, with some variations within the winter (not a lot racing, grim climate) and summer season (a lot else occurring).
I’ve discovered success with pyramidal coaching the place 50 to 75 % of my rides are straightforward, 25 % to 30 % are reasonable, and 5 % to 10 % are actually arduous. I swear by dash interval coaching like Tabatas (eight intervals of 20 seconds of intense effort adopted by 10 seconds of relaxation) as soon as every week to remain sharp.
Carry Weights To Hold Muscular tissues Activated
You want energy and resilience in spades for endurance using. That’s why I elevate heavy sh*t a few times every week, (5 x 5 units of deadlifts FTW!) relying on the time of yr. Heavy lifting and plyometric coaching like field jumps activate all my muscle fibers, assist me be extra environment friendly on the bike, and provides me extra energy to place into my pedals. It’s like having an additional gear. Rolling out afterward on my Moji Heated Massage Roller helps me keep ache-free mobility.
Be Sort To Your Behind
You’ve bought to cowl your you-know-what on the market! To forestall sizzling spots, I swear by Okole Stuff, full cease. It bought me via two Ironman triathlons (together with the two.4-mile swim in the identical chamois); sizzling, rugged mountain bike stage races like ABSA Cape Epic in South Africa, and each multi-day charity trip I’ve ever achieved.
Subsequent, a correct saddle is non-negotiable. I as soon as did BC Bike Race with a inventory saddle that was positive for brief mountain bike rides, however actually etched its define in chafe marks on my behind after seven days on it! Genius, eh? Don’t do that to your self! The correct saddle means no discomfort. Interval. I’ve had a very good match with Specialised girls’s saddles through the years, particularly the Power Mimic Expert.
Lastly, women, get your self a pair of nature-break-friendly bibs. There’s nothing much less snug than attempting to discreetly strip layers, or fumbling with convoluted “escape” options. Pearl Izumi Women’s Pursuit Attack Bib Short with a easy crisscross design within the rear is essentially the most elegant answer I’ve discovered. Velocio girls’s bibs with “FlyFree” drop tail design is one other stellar possibility.
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