Includes the eArticles: 1) Beyond the Century; 2) Nutrition for 100K and Beyond; and 3) Mastering the Long Ride
$13.50 – Scroll down to purchase.
Want to improve your cycling? Ride more easy miles. Coach John Hughes emphasizes that low intensity endurance riding brings about specific physiological changes that don’t result from harder training. These include improving your:
- ability to utilize fat for energy;
- capacity to store glycogen in your muscles and liver;
- muscular endurance by increasing the number of mitochondria, the subcellular structures where aerobic energy is produced; and
- neuromuscular efficiency of pedaling.
Coach Hughes has written three articles about endurance training and riding — Beyond the Century, Nutrition for 100K and Beyond, and Mastering the Long Ride — which we are pleased to offer as a cost-saving bundle at a 10% savings over purchasing each article individually. (Of course, our Premium Members save an additional 15%!)
Beyond the Century describes training principles and different training intensities and how to integrate these into a season-long program of long rides. Hughes lays out an 8-week plan to build up to a century and then a 200-km ride (about 125 miles). He then describes a training plan to ride a 200 km every month. Randonneurs USA offers a special R-12 award for riders who complete a 200 km every month for 12 successive months, and also a P-12 award for completing a 100 – 199 km (62.5 to 124 miles) ride for 12 successive months. The article concludes with training plans for rides of 200, 300, 400, 600 and 1,000 km and longer (125, 187, 250, 375 and 625 miles). Each plan includes both endurance riding and intensity training.
Nutrition for 100K and Beyond provides you with the information you need to fuel your engine before, during and after endurance rides. The article describes how to estimate your personal caloric burn rate while riding, and the importance of both carbohydrates and fat in fueling endurance riding. The eArticle also discusses how to meet your hydration and electrolyte requirements during rides of several hours and longer. It includes examples of different products and evaluates which are better at meeting your nutrition needs.
Mastering the Long Ride gives you the skills you need to finish your endurance rides. Effective training provides your base, and proper nutrition gives you the fuel. The key to success is to use your smarts to complement your legs. The article describes how to prepare for a long ride, including planning your ride, preparing your equipment and nutrition and getting ready mentally for the challenge. It then discusses how to pace yourself, ride in groups, solve problems that may occur and what to do when you feel discouraged with tired legs during a ride. The article includes sample equipment lists for rides of 100 to 200 km (62.5 to 125 miles) and 400 km (250 miles) and longer.
Coach Hughes has been cycling for over 30 years, including completing seven 1,200 km brevets and the Race Across America (RAAM) and winning three qualifiers for RAAM. In the 3-article Endurance Training and Riding bundle, he shares his accumulated wisdom from his personal riding experience and years of coaching as well.
Note: these are an eArticles. Your purchase will be stored as a PDF file in your customer account on the website for downloading and printing.