PREPARING FOR AN ENDURANCE TRAINING RIDE
TOP 10 TIPS TO PREPARE FOR YOUR BIG A$$ RIDE
Long endurance training rides, which I call B.A.R. (Big Ass Rides) produce great training adaptations by increasing endurance, learning about your pacing and nutrition, and also boosting your overall fitness. The rides also prepare you for long endurance races like Belgian Waffle Ride and Leadville which can take 8-10 hours.
When preparing for an endurance ride, anticipation is the name of the game. You want to anticipate your needs, wants, and issues and mitigate them. But with anticipation, you don’t know if you don’t know.
The top 10 things to do to prepare and anticipate your riding needs.
They are broken into the top three areas: nutrition, gear, and logistics to ensure a successful ride.
NUTRITION
Real Food vs. Packaged Food
In 2011, I did a 7-day adventure race including canyoneering, hiking/running, mountain biking, and rafting. I was introduced to the concept of packaged food vs real food and the benefits of them both. I showed up with Gus, bars and that’s it. My teammates took me to the store and we got real food - peach cups, stuff to make sandwiches, tuna pouch, and ramen. Things that had lots of flavors, lots of calories and were tasty! This has changed the way I see nutrition and fueling. There’s a time and place for food and a time and place for packaged food. There are a lot of variables that dictate which works better than others.
Proper nutrition and hydration are crucial for sustaining energy levels throughout the ride. Consume a balanced diet rich in carbohydrates, proteins, and healthy fats. On the day of the ride, have a hearty breakfast and carry easily digestible snacks, energy gels, and electrolyte-rich fluids to fuel your body during the ride. Remember to stay hydrated, especially in warmer conditions
FUEL YOUR BODY DAYS BEFORE By the very nature of an endurance ride, you need to fuel your body BEFORE & DURING (and after to ensure a proper recovery and let all the good training take effect). Fueling before starts two days before - so if your ride is on Saturday, you are thinking of your nutrition on Thursday - eating lean meats, complex carbohydrates, fresh fruit and veggies, and lots of liquids. Have plenty of healthy food options on hand so you don’t go hungry.
Coach Insight: I have two favorite meals before a long endurance ride - Salmon with Chitatotoes (sliced potatoes baked in the oven) with a side salad or some Chicken Thighs are also super tasty.
PACKAGED FOOD
Shot blocks
Gu
Fig bars
Skratch
Stroopwaffel (by Gu)
2. PREPARE YOUR RIDING FOOD DAYS BEFORE - A few days before your ride, look at your ride food. The reason why you need a couple of days is if you need to resupply your supply, you will need to allocate time in your day to stop off at a local grocery store or specialty store. Give yourself that time.
WHOLE FOOD
Kodiak pancakes - chocolate chip, banana
Dried mango
Dates
Apple sauce
Boiled baby potatoes with salt.
Beef jerky
Okay, assuming you have the food on hand - let’s talk more about what you will eat during your ride. Look at the route and estimate the number of hours of riding time and then add an hour extra to whatever you calculate. Bring more food than you think. Then aim to eat 40-60 grams of carbohydrates per hour! The slower the pace, the more you can add fat and protein like a PB&J. But the faster the pace, the more your snacks need to simply carbohydrates. For example, if you are doing a 40-mile mountain bike ride with 5000’ you know that is going to take a lot of work and may take up to 5 hours. At 40-60 grams of carbohydrates, you will need to take enough food for 250 grams or 1000 calories (4 cal per gram of carbohydrates). If this ride is training you for a longer race, start to eat the way you plan to eat for race day. If however, this long ride is part of your base training and you instead to go slow and steady, bringing some tasty pancakes and treats can be a great way to fuel your ride.
3. FRACTION OUT YOUR RIDING FOOD
The final piece of the nutrition puzzle is to determine how long the ride, what kind of food and then fraction out your food. Put all your food out to see it in one place. If it’s a lot, you may need to have a burrito bag or frame bag for your food or bring a Camelbak to carry your food. Another option is if your ride is in the city or suburbs, bring some cash or card with you and buy food along the way. Though you may not know exactly what you will get and where, most places have a banana, bars and cold drinks.
4. THINK THROUGH YOUR HYDRATION - Now there’s hydration which is honestly most often the thing that hurts people’s rides the most. Dehydration is real and your performance decreases SUBSTANTIALLY with a decrease in hydration. Go through the same steps as with food. So if you are going on a 50-mile mountain bike ride that can take 5-6 hours (or more if there are lots of hills), you will need to drink AT LEAST 6 bottles of water. If each bottle of water is 1/2 liter that’s 3 liters of water. If your ride/route has water stops like public fountains or gas stations, stop every 2 hours to top off. If your ride is out in the boonies, you will need to pack all your water. Again, pack what you THINK you will need and then add another .5 liter.
When you lose water through sweat and breathing, you also lose vital electrolytes such as sodium, potassium and magnesium. Those electrolytes need to be replaced. Some foods (listed above) have some of those but not enough for most. Which means you need to supplement. There are various ways to supplement including pills, powders and tablets. Test them out and see which is easiest for your to consume and most effective. My go-to is Skratch and they have these little packets that I can with me on BAR. During race mode, I like to bring the endurolyte pills which have a stronger dose.
GEAR
5. YOUR GEAR - Pack all your bike gear the night before. If you are pedaling from your home, you don’t need to do this but you should double check you have all your things.
Helmet, glasses, shoes, sunscreen,
Clothing - Dress appropriately for the weather conditions, choosing moisture-wicking and breathable clothing. Lay out your riding clothes the night before or pack them if you are driving. Check the weather to see the temperature (and change in temperature throughout the day). There may be a 30-degree difference from the start to the hottest part of the day.
Clothing Items: bib/shorts, jersey, arm warmers or arm coolers, socks, gloves, sports bra, heart rate monitor,
Optional Clothing: sweatband
PRO TIP: Clean your sunglasses the night before with a little bit of soap and water and dry them properly. More often than not, they are probably salty and sweaty from your last ride.
6. CHARGE UP - Charge all devices that need to be charged up like your head unit/computer and your shifter if you have electronic shifting.
7. BIKE PREP - give your bike a once over with the ABCs: Air (Tire), Brakes, and Chain.
If you are running tubeless, note the last time you put in Stans (or the like) and put more in if it’s been more than 3-6 months. During the hotter temperatures, they can dry out sooner and this will save you unnecessary mechanical if you have fresh Stans.
Give a once over to your saddle bag so it has the necessary supplies - tube, patch kit, CO2, levers and CO2 inflator and multi-tool. For BAR, it’s also good to have a pump and chain breaker.
LOGISTICS
This won’t necessarily hurt your ride but make you struggle unnecessarily. Give yourself this time to get yourself all set for the ride. Some key things to consider -
8. MANAGE YOUR TIME - Start time and location - use google maps to estimate the driving to the start and then give yourself an extra 20 minutes or more. This extra time allows for a bio break, getting on your gear, lathering up with sunscreen and just getting sorted with yourself. If you are driving to a place that is far away, consider getting gas the day before to eliminate any extra tasks.
9. THE ROUTE - If you are joining others on the BAR, study the route and if you are creating your own route, plan your route and determine the distance you'll cover. Research the terrain, road conditions, elevation changes, and potential rest stops. Having a clear understanding of the route will help you mentally prepare and gauge the level of effort required.
10. DOWNLOAD THE ROUTE to your computer - this will get you if you don’t know where you are going. If you don’t have a computer, still have the route on your phone to access in case you are lost. If you are unsure how to download the route to your computer or save the route to your phone, take a moment to learn how to do this. It is time well spent. In the most recent BAR, a handful of people who didn’t have the route got separated from the group and got turned around and then had to turn around and cut the ride short.
PRINTABLE CHECK LIST
Endurance rides are not only a physical test but also a mental one. Stay focused on your goals, maintain a positive attitude, and be prepared to face moments of doubt. Practice visualization and mental techniques to overcome mental barriers during the ride.
Preparing for a long endurance ride requires careful planning, training, and mental preparation. By following these top tips, you'll be well-equipped to tackle the challenges and enjoy the journey to the fullest. Remember, every pedal stroke brings you closer to your goal – embrace the adventure and savor the sense of accomplishment as you conquer those miles.
SETTING UP FOR FUTURE ENDURANCE RIDES
If your riding goals have you doing more of these B.A.R.s, you will want to make some time to get a simple system for your gear and nutrition to streamline the process. Though the steps above may seem like a lot, with a good system, this only takes 15-30 minutes.
Ride Food Storage - have a dedicated space for your riding food and replenish often with your favorite so you always have food on hand.
Have a log of your bike maintenance so you can easily reference when you upgraded or maintained your bike like fresh Stans.
Organize your gear - have your essentials easy to get to like your helmet, glasses, and gloves. And also have a place for occasional gear like burrito and saddle bags, extra bottles, etc.