3 Surprising Reasons You Can't Hold a Steady Pace on Long Rides (And How to Fix Them)

Newsletter (#088)

As cyclists, we've all experienced that frustrating moment when our pace falters during a long ride. You start strong, feeling invincible, but maintaining that steady rhythm becomes increasingly challenging as the miles tick by.

In this week's newsletter, we'll explore three often-overlooked reasons why this happens and provide practical solutions to keep your pace consistent throughout your ride.

Inadequate Fuelling Strategy

Many cyclists underestimate their energy needs during long rides, leading to the dreaded "bonk." Your body is like a high-performance engine - it needs the right amount and type of fuel to keep running smoothly. On a long ride, you're burning through glycogen stores faster than you might realize, and without proper replenishment, your muscles start to fatigue, and your pace suffers.

Action Steps:

• Calculate your energy needs: Use a sports nutrition calculator to estimate how many calories you'll burn during your ride.
• Plan your fuelling: Aim to consume 30-60 grams of carbohydrates per hour during rides lasting over 90 minutes.
• Practice your fuelling strategy: Test different energy gels, bars, and drinks during training rides to find what works best for you.
• Set reminders: Use your bike computer or phone to remind you to eat and drink at regular intervals.

Poor Pacing in the First Hour

The excitement of starting a long ride can be your worst enemy. It's tempting to push hard right out of the gate, but this early enthusiasm can lead to premature fatigue. Starting too fast depletes your glycogen stores more quickly and can lead to early muscle fatigue.

Action Steps:

• Warm up properly: Spend the first 10-15 minutes of your ride at an easy pace to warm up your muscles.
• Use heart rate or power zones: Stay within your endurance zone (typically Zone 2 or 3) for the first hour of your ride.
• Set a conservative pace: Aim for a pace that feels almost too easy at the start - you'll thank yourself later in the ride.
• Use technology: Set up your bike computer to alert you if you exceed your target heart rate or power output in the early stages of the ride.

Neglecting Upper Body Strength

Many cyclists focus solely on leg strength, overlooking the importance of a strong core and upper body. Your arms, shoulders, and core work together to maintain your position on the bike, especially during those long hours in the saddle. A weak upper body leads to poor posture, increased fatigue, and inefficient power transfer.

Action Steps:

• Incorporate strength training: Add 2-3 upper body and core strength sessions to your weekly routine.
• Focus on key exercises: Include planks, push-ups, rows, and shoulder presses in your strength workouts.
• Practice yoga: Regular yoga sessions can improve core strength, flexibility, and overall body awareness on the bike.
• Work on your posture: Practice maintaining a strong, stable position on the bike during your training rides.

By addressing these three often-overlooked aspects of cycling performance - fuelling, pacing, and upper body strength - you'll be well on your way to maintaining a steady pace during your long rides.

Remember, consistency is key, so implement these strategies gradually and give your body time to adapt.

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
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