How do you maintain high-speed cruising during long-distance riding? You only need to do these seven points

Maintaining high-speed cruising during long-distance riding is the goal pursued by many riders, such as riding 100km, or 200km at a speed of 25km per hour. This is not an easy task and requires a comprehensive combination of technology, physical fitness, equipment, and strategy.

1. Physical fitness is the key

Physical fitness is the core foundation of endurance riding, which determines whether the rider can maintain stable power output and efficient speed for a long time. Strong cardiopulmonary function, abundant muscle endurance, and strength, and the body's tolerance and recovery speed to lactic acid, all of which can help you cope with long-distance physical exhaustion and various terrain challenges more easily. If you want to challenge long-distance high-speed cruising, daily physical training is essential. In addition to some endurance training for riding, strength training should also be added, especially lower limb strength and core muscle stability, such as squats, deadlifts, and core plank support. Combined with high-intensity interval training (HIIT) to improve the body's tolerance and recovery ability to lactic acid, it helps to maintain stable output during high-speed riding.

2. Optimize riding skills

After having strong physical fitness, the next step is to improve riding skills. If physical fitness is the engine of a car, then riding skills can be likened to gearboxes and transmission devices. The most important thing about riding skills here is the pedaling technique, which can maintain smooth pedaling no matter what kind of terrain. There are no extra movements during the pedaling process. High pedaling technology means less energy consumption under the same power output. During the pedaling process, you should find your best pedaling frequency, which is generally 85-95 revolutions per minute, which can effectively reduce muscle fatigue. Change speed according to different terrains. Don't always step on the large gear ratio heavily, and change it in time as the terrain changes. At the same time, keep even deep breathing. Rhythmic pedaling is a very important thing.

3. Reasonable allocation of physical strength

Divide long-distance riding into several stages, set the speed target for each section according to your ability, and avoid too fast speed at the beginning to cause insufficient stamina. Continuously maintaining a uniform speed is the key to success. When riding long distances at high speed, carbohydrates and electrolytes must be replenished in time to prevent the "wall" phenomenon.

4. Optimize equipment

Before you start riding, you should make sure that the seat height, stem length, etc. are set properly to maximize power output and improve comfort. Ensure that the tire pressure is appropriate.

5. Reduce wind resistance

When a bicycle is traveling at 30 kilometers per hour on flat ground, almost most (about 80%) of the resistance is air resistance. Although most people cannot see it, and their feeling of it is limited to the whistling wind blowing past their faces when riding fast, its energy loss to the rider's pedaling is no less than the friction resistance of the transmission system, so don't underestimate it! Humans cause 70% to 80% of the air resistance of a bicycle. And we amateurs often have no way to frequently replace parts to reduce wind resistance. Therefore, changing the riding posture is the most effective way to reduce wind resistance.
Generally speaking, the smaller the area seen from the front, the smaller the resistance. Maintain a low-wind resistance posture, hold the lower handlebars lightly with both hands, tighten your elbows, and reduce the windward area of ​​your body. At the same time, wearing tight cycling clothes can also reduce wind resistance. In addition, tight cycling clothes can wrap muscles and reduce muscle fatigue, and cycling pants can relieve buttock pain. Another point is to travel light and not bring any non-essential items—for example, various bags are installed in the car.

6. Seize the environmental advantage

This is to take advantage of the weather and terrain, accelerate to increase the average speed when the wind is favorable, and control the power to reduce consumption when the wind is against you. The same principle applies to maintaining a constant cruising speed on a flat road and using gravity to accelerate on a downhill slope to save energy.

7. Maintain a good attitude

Long-distance riding is easy to fatigue, so you need to control your rhythm and speed. You can look at the scenery around you, talk to your fellow riders, and don't ride blindly. Set clear speed and mileage goals for yourself, which can be divided into several small stages, such as taking a break every 10 km, drinking water to replenish, and motivating yourself to persevere when you are tired. Through physical training, equipment optimization, technical improvement, and reasonable riding strategies, you will be able to maintain high-speed cruising during long-distance riding while enjoying the fun of riding. Come on, riders!

 

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