ENDURANCE CYCLING TIPS – HOW TO RIDE FURTHER

This video was filmed a couple of days before we headed out to Mallorca. I hope these tips were helpful, theres so much more we could have said but we’d be here all day! 🤍 enjoy your rides!

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hello there everybody I thought today I’d share with you some endurance cycling tips I’m not an expert but we’re going out on a 5H hour ride we’re meeting my coach at the cafe to have an update with him so we can get him on the camera um and yeah just bring you along to be honest I can’t believe I’ve literally got 16 weeks until I’m doing it I am a little bit scared but I’m trying to maintain calm hopefully it be a lot warmer than it is heading out today cuz it’s really cold out there anyway one of the first tips that’s really important for longdistance cycling is eating and off now I know that in the past I’ve been a corporate of not taking enough on a ride getting like halfway through a ride and just feeling like totally low on energy it’s the worst feeling ever you have to eat so much and on a lot of my videos you don’t see everything I eat because a lot of the time I’m eating while I’m riding so I don’t get the camera out while I’m eating um but I’m working on it with my coach because it’s something that I need to make sure I’m doing enough he’s recommended that I have 60 to 90 gram of carbs per hour that’s a lot for me cuz I’m not used to it and like when I started cycling I never ever thought about cars per hour it’s something I’ve actually not thought of since literally the last few weeks I just eat every hour food normal food never tried gels i’ starting with carb drinks it’s going well um but yeah if you’re just starting out just eat just make sure you’re eating regularly little and often that’s what work for me basically today what I’m having is this is 8 80 g per 500 mil but because I’ve only just started using it I’ve only put in half of that in each bottle so it’s 400 G 40 G per bottle so what I’m doing it’s just you can get loads of different types of carb drinks and I would say like it’s not a necessity I never ever used it before but it’s only because when I do tour to France I won’t be able to physically eat that much food in one day so getting it in in my drinks is going to be just a lot easier so I’m doing that in my drinks today so that’ll that’ll be like just over an hour’s worth of food in here so well energy I mean you know it’s not really food is it it’s water but it’s nutrition anyway so that’s I’ve got two bottles with carbs in then I’ve got ring R ring banana phone a banana now car what does this remind you of it’s a sweet potato with salt in now it’s not a very big one unfortunately it was the only one left which is a bit annoying because normally I’d have a really big sweet potato topped it put it in the microwave it’s freshly warm it’s going to keep me warm on the ride cuz it’s going to go in me back pocket it’s quite cold outside and it’s nice little warmer for me back so that’s another snack and then I’ve also got dates and eight poot so dates are really high in carbs they’re really good I’ve got quite a lot in there and OTS these little bad boys energy tues they’re what I have near the end of the ride if I’m struggling this bar is bit more longer energy it’s got nuts and um like more bulky stuff in it has actually got dates in as well I’m going to turn into a date and then we’ve also got a cafe stop as well 30 m into the ride we’re doing a 75 M ride so at the cafe I’ll have something too so got plenty here we’ve also got shops on the way so we can always stop but the main message is eat plenty eat little and often just don’t get to a point where you’re feeling weak on the bike because it’s the worst feeling ever if you’re H really hungry you’ve gone too far so yeah little often eating is the way to go what snacks have you got today well people always assume that I don’t eat an enough either well I’ve got banana mhm uh cereal bar I’ve got chew uh large carb chew mhm two carb bottles and a gel good Lu and we’re going to a cafe what bar have you got today it’s a stle bar so it’s quite high carbon isn’t it yeah so this is a 50 gr of carbs yeah bar 50 um but to be fair most of the time I do eat enough yeah um and then obviously have to factor in the cafe what I’ve had trouble on a few rides before is taking enough food but then cuz we’re near the cafe not having a snack close enough to the cafe which then it takes a while for the food from the cafe to get into your energy yeah so it’s not a case of not eating or if it’s more of a case of not eating at the right intervals practice eating on the bike regularly your stomach will get used to it don’t go into the event and then all of a sudden eat loads and little and often because your stomach might play up because that’s what’s happened to me before I’ve done an like a 200k orx when I first started been eating loads and loads regularly like what you should do but my body’s not used to it and then had a few stomach issues so but the more you do it your body gets used to it and now I can literally eat so much and my stomach’s fine so yeah well for goodness sake he got these again today I didn’t take these to Shan cuz I didn’t want to get dust all over them cuz they’re my precious so now I’m going to take him out into the beautiful Peaks so another tip i’ give for endurance is to really make sure you’re pacing yourself don’t go off really hard really fast because you’re not going to be able to maintain that for the whole day or whether it’s a multi-day thing just listen to your body you can use heart rate or a power meter to show you what to see what you’re pushing out but you don’t necessarily need that you you pretty much you know you know your body and how you feel and if you feel like you’re pushing hard just ease off a bit I’d say that’s that’s how I do it anyway um just keep it consistent all day if you’ve got energy left at the end and you want to go fast go for it but the main thing is finishing and yeah you’re not going to finish if you burn out too quick so take your time to start with Al Pacers hello oh we’re not very close to them but there some alpaca over there that’s another thing I always do on Long rides I like look out for the animals keep me going hey there can’t see them they’re too far away but yeah just focusing on what’s around you and soad looking down at your computer that really helps when you’re struggling just remind yourself that you’ve chosen to do the ride so no matter how hard it gets you put yourself in the ride so try and enjoy it as much as you can can slow down when you need to stop and have a break when you need to and look up and enjoy the nature that you’re in and remind yourself like how privileged we are to be able to get on our bikes and ride cuz there a lot of people that can’t do that and can’t afford a bike and things like that so yeah just remind yourself that it’s a blessing as my grand would say good morning ladies my tip would be when you’re doing a longdistance ride is to break it down into little sections any was Jam Just spider lamb oh the first one I’ve seen this year yeah so what I tend to do is like depending on the length of the ride he like break out 20 M sections or whatever works for you really normally this is a long ride like 50 m section yeah 50 m sections or even like control Point sections yeah anything like that and then it gives you like an aim to get to yeah if you’re doing a multi-day ride as well like don’t think of all the days you’ve got literally focus on one day at a time one morning at a time do it like that yeah KY likes to break it down into snacks yeah I got put camera away we’ve just got to the top of a climb and oh look at these we’re not in Scotland but we might as well be these little babies hard and cutle hello hello as usual car is having a way that’s brings me on to my next tip make sure you drink enough keep drinking little sips at a time I’m the worst for forgetting to drink I’ve been known to do I’ve done 100 mile once and I came home my bottle was still full and that was not good so I have a reminder set up now on my Garmin to drink every 20 minutes so every 20 minutes I drink and I always set myself a Target like right I’ve got to finish this bottle by this many miles so yeah just keep drinking cuz you don’t want to be dehydrated yes this is a room that we used to do all the time when I first yeah this is when we used when we first started cycling for me that was 4 years ago Kyle 3 we used to do this route all the time we were just curiously looking at house in the peak Peak District not long ago and that one there is the one we always cyle fast yeah and it’s up for sale yeah that building there is up for sale Kyle is desperate to buy it and convert it but how much is it like a lot ridiculous amount out of our bu that’ be a lovely little man would what do you say some wants to invest your’ll build it or yeah yeah anyway I think that’s bit out of our budget Kyle yeah no but it just reminds me that of when I first started this his very first ride and him used to drag me up here every weekend and I’d absolutely be dying up here and we used to stop there for a week we did that you’ve done today some things never change no they weren’t there before though but that’s actually on endurance cycling if you’re not needing a we and stuff it’s probably a sign dehydrated so yeah yeah yeah yeah on another note talking of um when you first start is I think it’s good to have an aim so if you just started cycling don’t think oh I can never ride 100 miles or blah build it up you can do it you you’re always I think your body is so much more capable than what you think it is so obviously don’t just do 100 miles for your first ride but you can if you want you can if you want but you might kill yourself off and but just yeah aim high and believe in yourself and do the training I always say if you do the training it’s 8 % mindset when you start the ride because that’s what’s going to get you through got eight for the cafe come on on the note of going for a we and going to the toilet ladies I really would recommend if you can get some unclippable bib tights or bib shorts they’re just so much easier to go to the toilet cuz you don’t have to take everything off the only ones I found that are really comfy and work really well are Asos ones they just have a magnetic clip on the back so you can literally just pull them down go for a way and pull them back up without having to take any top layers off the only thing is they are expensive so it depends like how important that is to you and how much long riding you’re doing for ease and just making sure you’re not putting off going to the toilet cuz I’ve done that before because I’m like oh I can’t be bothered to stop it takes so long so it’s yeah something that’s for me has been worth spending money on we can’t just whip out a little todger and go for a we we got to deal with all the fat of all the layers so we have the L going have a slight spat on the way here cuz we did go past the cafe and off a massive climb cuz I’ve rooted wrong so that’s another tip for you check roote and don’t go wrong on it anyway got mushrooms and eggs and Kyle’s gone for a light breakfast he could be trying to plan a route that doesn’t go back up the hill yeah I am right we’ve had a lovely fill up and Matt’s going to give his tip this is my coach Matt’s tip for endurance cyclist uh so number one tip is probably recovery um and break that down as good sleep and good nutrition short and simple because of going wrong before the cafe we’ve added a few on and a few Hills on but it’s always worth it for the views I love the views up here that’s the other thing with the endurance don’t underestimate how much the hills can take it out of you oh gee we for some reason I planned in the dreaded Island climb this is what we’re dealing with right now it’s quite a hilly route today actually we’ve managed to make it an extra 10 miles through our diversion so we’re going past another Cafe on the way home me and car just had a mutual agreement that we’re going to have a uh Char latte stop and a mocka stop for Kyle it’s a burner so another tip is there’s always going to be hard moments in the ride especially if it’s a long one have some little positive sayings in your head remember why you’re doing it when I’m going up a hard climb I always say to myself I can I will I can I will and get to the top right well I’ve just devoured a flat Jack and a CH latte remnants in the bottom of the cup but it was delish anyway next tip Kyle had a lemon drizzle a first let’s go into you anyway the next tip is if you’re doing an endurance ride as a pair make sure that you’re really confident riding with that person and that you can be completely yourself because the last thing you want is to be riding along struggling feeling like you can’t tell them that you’re struggling so make sure you do lots of rides together feel comfortable with each other don’t worry about telling each other when one of be struggling and before the ride if it’s like a really long ride or a multi-day event make sure you just set about some rules before you start so it might be that you know as if one of you struggling then the other person will agree to slow down so you’re not just going to leave each other um yeah just just respecting each other and also knowing that it’s okay if you have an argument and need to ride in silence for a bit because me and Kyle that happens quite regularly and it’s happened today because I planned the route wrong and we end up going up a hill that we didn’t need to so somebody may have splited a few s fantastic yeah was an eight M version as well was an eight my version so I think anyone would have been annoyed with that one yeah but yeah if you’re riding together just make sure you do lots of rides together before the event so you’re not just at different speeds and if you are at different speeds just try if you’re the faster Rider just be considerate and slow down and don’t make the person that’s slower feel awful because I’m now slower than Kyle and sometimes it is a bit Soul destroying but he’s very I’m very no I’m very the start of the year you was way faster yeah I was really out of shape at the start of the year with illness I’m Sor to coming back soow to coming back so happy ride together happy set some rules at the start right we’ve got 60 melon left to go so we’re going to ride back without the camera so do one more tip before we get home which is make sure that you come prepared for every possibility something that we have learned from we once had an incident where Kyle fell off his bike we didn’t have a first a kit with us and he had a very cut up hand so now we always ride especially on a long ride a little first aid kits some plasters um some sterile stuff you know a little bit of antiseptic that sort of thing just in case the worst happens and one of you comes off um we also always always bring two bottles normally a big two big ones rather than two 500 mil ones little saddle bag and in here I always have a pump two inner tubes and a tire glider which I helped to get my to change pcture if I need too and then I always have this top tuw bag on which has a spare layer snacks and normally my camera as well but if I didn’t have my camera I’d probably have more layers and snacks so yeah other things to bring obviously lights from lights and back lights you’re not going to go without your garment otherwise you’re not going to know where you’re going or whatever B computer you use and if it’s going to be a long ride even if you set off and it’s you know a summer’s day and you don’t think you need gloves I always just take a pair of gloves cuz you never know if something happens and you get home late you want to have warm hands so yeah just think of all the possibilities even if the weather says it’s not going to rain take your rain coat because it always does and it’s always when you’ve not got your coat I discover so anything else to add to that Kyle um no come on get on with it cuz my legs are stiffening up right let’s go back home with chesty B our favorite little doggy obviously the last tip I did about making sure you’ve got enough kit that’s the kit I take on a day ride if it was like a multi-day endurance event I’d have a lot more with me than that like a little sleeping bag bivy bag for outdoor sleeping one thing I also never forget to take with me is this little bad boy it might look like a macaroon but it’s not it is a little tub of Shamy butter when I started cycling I didn’t realize this existed basically it just stops any rubbing in down below area so I just put it in between I know it’s a bit too much info but basically where the top of your legs meat in between there and where the seams are on your bib shorts just stop any rubbing because I’ve had saddle saw before and it’s not nice but this stuff’s really good hello hello do you want some Shamy butter oh he’s interested in the Sham does actually this is a coconut one actually so might like the smell of it get the S bottom anyway my stats are just loading up so I’ll have them in a moment the last tip I want to end on is just making sure that you enjoy yourself and you stay safe so wear bright colors if you’re riding through the night wear a High vid I’ve got like a High vid strap that I use so just feel a bit safer let someone know where you’re going G do a Tracker so Kyle can track me where I am or you can just you know share your live location on WhatsApp just so someone knows where you are especially if it’s something you’re doing on your own it’s not an organized event and just enjoy yourself remember your why remember why you’re doing it it’s going to get hard at times but the highs always outweigh the lows don’t they chesty though and yeah remember why you’re doing it and just don’t put pressure on yourself cuz our biggest pressure always comes from myself don’t worry about what other people think don’t worry if there people faster than you just do it for yourself because that’s the way you’re going to enjoy it the most and don’t doubt yourself because like I said earlier I think you’re always more capable than what you think you are your body is more capable of doing more I’ve got bite brain but what I’m trying to say is go for it and don’t worry what tip would you give to a married couple or a couple that ride together um just admit you’re wrong even if you’re not and it’ll get you through make them feel like they’ve won is what I’m saying that is a good tip sometimes when they not feeling so good make them feel like they just do more than you or just agree with them and it’ll get you sorted fine no divorces after no matter and if you cycle off cuz you don’t have a b effort just stop somewhere and pretend you’re filming that always get you in the wood box what if you R off ahead of me yeah you pretend you’re doing it so you can feel me coming past sometimes actually do but then you you just don’t believe me 10 miles more than we planned and a lot more Hills than we planned sorry about that Kyle um one note make sure that you check the route you’ve loaded before you do it because that’s something I did not do this morning I was all in a tis anyway we did 85.3 Miles going up 7,484 ft and boms in the saddles for 5 hours and 40 minutes but it was a gorgeous route it was back where we always used to start cycling and I’m really happy no bonking no bonking eating every 45 minutes it worked really well got to say though the carb drink didn’t really agree with my stomach so I think I’m going to be looking for certain one for some people it’s just that one’s not the one for me after today so got to be looking for a different one thank you so much for watching hope that’s been helpful and yeah go for it see you goodbye Titi F adios say bye J say goodbye Toby