Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Safe rate for increasing long rides

6 min read

Asked by: Dan Kalra

How can I increase my riding distance?

5 ways to improve your cycling endurance

  1. Think about your fuel. To really have good endurance you need to make the most of your internal reserves. …
  2. Increase your carbohydrate intake. …
  3. Eat an early pre-ride breakfast. …
  4. Stay topped up throughout your ride. …
  5. Train your body for endurance.


How much should you ride weekly?

To hit the 5,000 MET weekly threshold, you should aim to saddle up 625 minutes—or 10.4 hours—a week, or about an hour and a half a day. Currently, the World Health Organization recommends at least 600 MET minutes of physical activity—which is about 75 minutes of riding—each week.

How many kms Should I ride per week?

Recommended Minimum Daily Allowance – 15 km



At a moderate rate of exertion, 30 minutes of cycling at a rate conducive to maintaining health equates to covering about 15 km at an average speed of about 30 km/h. 15 km per day equates to about 100 km per week or about 5500 km a year.

Is 30 kph fast on a bike?

If you can average 32-34 km/h on the flat on a road bike, you may find you can get close to 40km/h on a time trial bike on a fast course. If you cycle in the wheels – behind another rider, you can save 20-40% energy. In the middle of a large peleton, it is said you can save up to 50% of your energy.

How long should an endurance ride be?

“An optimal plan might be two good workouts where you’re riding 60 to 90 minutes of tempo, via a 2×20 or 2×30 or similar. Then on the weekend, pick a day and go out for longer, three to five hours.” Once you’ve adapted to this, you can begin to build tempo intervals into your long rides, too.

Which cycle is best for long ride?

To help you make the right choice, we have broken down your options into the three most suitable options.

  1. Mountain Bike with Front Suspension. A ‘hard tail mountain bike’ is the most versatile choice for any bike tour. …
  2. Cyclocross or Touring Bike. …
  3. Hybrid Bicycle.


Is riding every day too much?

Cycling everyday is good when done with proper intensity level and if your body has sufficient time to recover. Competitive cyclists need recovery days given the intensity of their training and races, while more casual cyclists can cycle without taking days off.

Is cycling 3 hours a day too much?

Health and cardiovascular fitness



So, since cycling is typically a mixed-intensity activity, 3-5 hours a week is a good starting point for recreational cyclists looking to achieve the basic cardiovascular and metabolic benefits of aerobic exercise.

Is cycling 2 hours a day too much?

In most cases, cycling twice a day is not too much. Many athletes train twice a day and there is no reason for cyclists to be any different. The important factors are the overall volume and intensity combined with fitness at any given time. In many cases, cycling twice a day can be very beneficial.

Is 50 km a long bike ride?

50km is about 30 miles, would take about an hour and a half if you’re good on a bike, maybe 2 and a half max.

Does cycling reduce belly fat?

Does cycling burn fat? Yes. Although your stomach muscles aren’t working as hard as your quads or glutes when you’re riding, but cycling’s aerobic nature means you are burning fat.

Is cycling 20km a day good?

It is more about getting your heart rate up and burning calories. If it is a leisurely ride with not much effort, probably not, but if you get to 70-80% max heart rate, it will definitely help. Riding on the road uses less energy than stationary cycling as you coast.

How often should you do long rides?

To keep progressing and improving your fitness, you ideally need to be riding your bike every two to three days, even if it’s just a short turbo trainer workout. The minimum you can get away with and still see significant fitness gains is three rides a week.

At what of FTP is an endurance ride?

55% – 75% FTP

Endurance (55% – 75% FTP)



Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

How long should 20 mile bike ride take?

On average, it will take you an hour and forty minutes to finish a 20-mile biking distance. Of course, this is possible if you have a healthy physique, reliable bike, and average terrain.

How do I train for a 300km bike ride?

Here are a number of things to think about:

  1. Plan your training by time not distance. …
  2. Train up to 2/3 to 3/4of big ride, i.e. 6:00 – 7:30 hours for the 200K and 9:00 to 10:00 hours for the 300K. …
  3. Train at your 300K pace on all your long rides to practice riding at the pace you can sustain for 300K.

How do I train for a 1000 km bike ride?


Quote from video: Thing is that get yourself enough sleep remember you're not going for that short 100 lumens breakfast right you're going to do something which is very serious a 1000 limit is ride.

How do I train for a 200km bike ride?

Quote from video: And drinking and staying hydrated on the bike. So that is the first thing make sure you've got kind of around 150 K undie bail on Strava. Before you have a go at 200 mean you don't have to but for me.

How do I train for a 250 km bike ride?

Don’t just cycle – mix up your training



Focus on leg exercises like squats, lunges and step-ups. Use free weights like dumbbells or kettlebells to increase resistance. Start off with a lighter weight and increase it each week. A strong core will also help you get through this endurance-testing ride.

How do you ride a double century?

It is best to built up gradually, preferably no more than 15% more miles each week. Don’t try to jump from 100 miles a week to 200 miles a week in one or two weeks. Your body needs time to adapt. You need to get your total miles up to at least 250 miles a week for a few weeks before riding the double century.

How long does it take to ride 200 miles on a bike?

TIP TWO: 200-MILE WEEKS ARE NOT GOING TO CUT IT



We are talking 12 to 15 hours to complete a double. A handful of 50-mile training rides each week is not going to prepare your emotions-or your rear end-for that level of endurance.