Conquering Ride London 100: Tips for Cyclists Pushing Past Their Limits

Wellness, Wealth & Mindset Weekly (#069)

So, you want to tackle Ride London 100, but there's a small catch—you can't cycle for longer than 50 miles. Sounds like a challenge, right? Well, I've been there, and done that, and I'm here to share some insights that might just help you conquer those extra miles.

Picture this: a few years back, I struggled to push past the 100km mark on my bike. But fast forward to today, and I'm gearing up for my third Ride London 100. How did I manage to turn things around? Let me spill the beans.

1. Prioritize Rest and Recovery: Adequate sleep is essential for cyclists preparing for long-distance rides. Aim for 8-9 hours of quality sleep each night to allow your muscles to recover and repair effectively. Deep sleep is particularly crucial for muscle tissue regeneration, ensuring that you wake up feeling refreshed and ready to tackle your training sessions.
2. Embrace Consistent Training: Consistency is the cornerstone of cycling improvement. Develop a structured training plan that includes regular rides throughout the week. Aim for at least four days of cycling, with varying intensities and durations. Incorporate both shorter rides during the week and longer rides on the weekends to build endurance gradually.
3. Fuel Your Performance: Proper nutrition is vital for sustaining energy levels during long rides. Aim to consume a balanced mix of carbohydrates, proteins, and fats to fuel your body effectively. During your rides, focus on replenishing carbohydrates to maintain glycogen stores and prevent fatigue. Consider using energy gels, bars, or sports drinks to provide a quick and easily digestible source of fuel.
4. Strength Training for Cyclists: In addition to time on the bike, incorporate strength training into your regimen to enhance muscular strength and stability. Target key muscle groups, such as the quadriceps, hamstrings, glutes, and core, through exercises like squats, lunges, deadlifts, and planks. Incorporate high-repetition, low-weight exercises to build muscular endurance and heavy-weight, low-repetition exercises to develop strength and power.
5. Optimize Your Training Zones: Utilize heart rate monitoring to optimize your training zones and improve your cycling performance. Zone 2, also known as the endurance zone, corresponds to a moderate intensity level where you can sustainably ride for extended periods. By training primarily in Zone 2, you can improve your aerobic capacity, increase fat metabolism, and enhance your overall endurance capabilities.

Remember, achieving success in Ride London 100 is not just about physical preparation but also mental resilience and determination. Stay focused on your goals, trust in your training, and embrace the journey of self-improvement. With dedication and perseverance, you'll be well-equipped to exceed your own expectations and cross the finish line with confidence.

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.
2. The Cycle Lean Private Facebook Group: Imagine learning how to lose weight, gain strength and cycle stronger without the need for hours riding your bike. Even if you cannot fork out hundreds each month to access your private fitness coach.
3. The Cycle Lean Group Plus Coaching: Get ready to transform your fitness journey with our monthly membership program.
4. Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.