6 Golden Rules For Endurance Cycling | Advice From Experts Mark Beaumont And Laura Penhaul
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- Опубліковано 22 тра 2024
- Endurance cycling is becoming increasingly popular, whether it's bike packing, everesting, or even cycling around the world - there's a whole host of crazy adventures to be had on the bike. But how can cyclists prepare to attempt such challenges? We've got experts on the subject Mark Beaumont and Laura Penhaul to explain the tools you need for success!
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Leave us a comment below! - Спорт
I get motivated by necessity: I live 26 miles from town; no car, no phone, no wify. I put in 1000 miles a month just to go to a cafe/check email, etc
Sounds awesome actually Jon.
Have a good trip back then when you're done watching GCN vids!
@@ferryvantichelen6521 Thanks.
Australia?
@@schwagier Oregon.
65 years old, biked across U.S. 3X, excellent advice video. 90% mental, nutrition, rest, train to necessary level, calm confidence in ability and base miles.
I'm 65 too. I'm learning about food. Comfort food just doesn't get it. I've been experimenting with sprouting grains.
I take my bike on a train or a bus.....sometimes 100km, sometimes 100 miles......and I have no choice but to bike back, and preferably before the sun sets. I stop for lunch....a few coffee stops, and I get home feeling like going out for dinner.
Honestly, compared to waitering in a busy high end restaurant, bicycling 100km is a relaxing day. 100 miles, on the other hand.....that can be challenging for me. Still, nowhere near as difficult as a 10 hour shift as a waiter.
Great comment...I respect your attitude
I connect with the emphasis on seeking a challenge in order to escape the comfort of my everyday life. When I retired I felt overwhelmed by the comfort that surrounded me. Endurance cycling and bikepacking has been my escape. However, at my age I seek out challenges but don't intentionally seek out suffering!
Love that Mark Beaumont is asking us for advice on endurance riding. "Yes Mark, I'm just back from a 100km ride that nearly killed me - and I think I have a few things I can teach you..."
Hahaha I literally am just back from a 100km ride and since that i have only showered, eaten and been lying on my bed coz it finished me 🤣👍🏻 and my advice is that a big fat döner kebap is the best revovery meal after having had that protein shake
Tell him what nearly killed you.it’s still advice. No matter how good he is he knows he can still learn. That’s why he is so good.
Both of you can tell your doctors your problems.
I completely agree with how they say it makes you really know yourself when you’re the only person keeping you going on the massive rides
I think being desperately broke & hungry teaches you more that your capable of doing anything you need to do. the endurance rides like Mark went on go a long ways towards that experience but he still had support and he knew the whole time that he had support, and he could call it quits at any time he wanted and go home to a nice warm bed. when you're broke & hungry and you don't have that safety net but you still manage to get through it, it changes your mindset, and your priorities, forever. people bitching and complaining about stupid unimportant things really pisses you off, for example.
@Timotei of Bollow he doesn't care, he just wanted a way to express that he doesn't think other people's problems are "real" or worth talking about
@@better.better That's why it's sport. Of course having financial or even existential problems is not the same. The idea it that in sport you can push you're boundaries so you learn how to to deal with challenging situations. I agree it's not the same, but it might help.
Extreme view point.
Your TIME philosophy has nothing to do with endurance bikes.
Endurance bikes are only concerned with straight line philosophy and cornering philosophy.
Endurance bikes reduce the amount of sideways wobble by 50% or more.
1. Mindset
2. Body and setup
3. Planning
4. Training
5. Fueling
6. Recovery
Enjoy your adventures
Since you asked... one of my favorite tips for surviving long rides is to mentally break it up into smaller finishes even if it's just a road sign ahead or a certain small-town you're headed for, and to celebrate the small finishes along the way to the big finish. Great Video
Definitely need to break it up even on a 50 I break it up I do it with my long runs 5 mile segments
Torturing yourself is your business.
All endurance bikes do is offer a different riding philosophy to the racing philosophy.
The straight line philosophy and the cornering philosophy.
You ride in a straight line, then you turn a corner.
Repeat again and again.
How many features do you want for riding in a straight line?
How many features do you want for going around corners?
Simple geometry and basic tuning.
Great advice.
More importantly the water breaks.
Did the same mindtrick in Mont Ventoux and Izoard last year!! (2 famous french alpine climb) When it’s becoming really hard and the brain begin to tell you that you are not hoing to make it, it is time to occupy it by constantly focusing on small victories, each 2 meters. This mindtrick is very close to breath focus in meditation
planning is nice, but plenty of times I get my longest endurance rides without a plan, with getting a little lost, with being tired and still being hours away from getting home
Whenever I’m about to stop pedaling, I ask myself “WHO’S GONNA CARRY THE BOATS AND THE LOGS?!?!?!”
Stay hard!
"THEY DON'T KNOW ME, SON!!!"
What's this from?
Life is the boat
@@billinhouston3291 david goggins
I cycled around Taiwan in July and up to the summit of Wuling (3250m) 85km of climbing. 8 Days total, was an amazing experience in a beautiful country. Recommended!
How was the country during the pandemic?
@@lupin7559 taiwan is good county to ride around especially the race call kom wuling
@@lupin7559 Life is pretty much normal here.. Everything is open and everyone is working.
@@zwjcycing The summer KOM was on that day I went up, so it was great cycling with them all.
@@waldimuller4911 In total was around 1200km in 8 days.
Endurance rides are to help me escape from the challenges life has thrown at me over the last few years. Some may say I’m running (or riding) away from the challenges, but my head is a place that I need to be when riding my bike. It’s why I’m looking forward to attempting Scotland’s North Coast 500 in 2021. An escape, a challenge, and memories IVJ
You won't regret it. It's a superb journey.
Wrong.
Its just 2 simple wheels and a simple frame to tie the wheels together.
Its got nothing to do with life changes.
Get a grip on reality.
Its just a product tuned to a different riding philosophy.
Endurance bikes just reduce the amount of sideways wobble by 50% or more.
Its got nothing to do with coast to coast riding.
Same here! You said exactly the way I'm thinking it. Thank you! 🥰
This is a great video with lots of great tips. However I want to point out that many cyclists are stuck on the idea that have to do long rides and big miles to feel validated as a cyclist and don't realize there is a lot of value in a short ride. I used think that way too but not only was it hard to put the time in to keep up the fitness and do the bigger, longer rides but I also didn't feel fulfilled. Safety was a concern as well as a local rider was killed doing the Trans-am and I too was venturing out on high speed roads to get the distance. A couple years ago I started doing shorter rides like 5-15 miles, in or around town and involving trail. With this I started riding more often and having more fun. It just fit better and still does. Sometimes I loop but I generally like to find places where I can stop and just hang out for bit and more recently I have been doing some "mini-packing" where I bring the gear to make lunch or tea/coffee. And while sometimes my rides are party pace others involve a much more "spirited pace." Don't disregard small rides!
Awesome post 👍
Wrong. Terrible video.
Simple geometry.
Endurance bikes reduce sideways wobble by 50% or more.
Its okay to endurance ride for 10 minutes.
Its just about straight line philosophy and cornering philosophy.
Everything else is just mental illness.
You can tune How much sideways wobble the bike does when you ride it.
You can reduce the 3 mid corner change in direction features, down to just 1 corner change in direction.
Couldn't have said it better myself. If you do 3 to 5 rides a week,thats OK too. I try to ride as often as possible even if it's a 10 or 20 mile ride. It'll add up..
Nice video👍 A tip is to do Brevet races, as in Randonne' riding. Standard races are 200, 300, 400, 600 and 1000 km. The fine thing is that you build your capacity by increasing the distance by each race. Check with your local Randonne’ club.
Some real good information here. I am 62 and planning a 200. Mile ride in one day 9,300 feet of climb. The first part of the video hits the nail on the head for me, everything I attempt is with the idea that it is epic in nature. This is kind of in line with how I have lived life and run my businesses. The excitement and the training and planning the route involved, is most of the fun. I tell a lot of people my plans and goals, there have been many times when the thought of telling all those people I did not make it, kept me going. I am going to order the book, I come back here in the spring and let you know if I failed or succeeded. For me it is all about the adventure which lies ahead.
Respect Bob!! Keep going man!!
Hey Bob, spring is soon to come and hope all is well!
Crazy.
Tell your doctor this rubbish.
You don't belong with simple geometry products.
Its just 2 simple wheels and a simple frame to tie the wheels together so it can be riden.
Your gossip is getting crazy.
I made this trip. I left at 3:30 in the morning. The trip turned out to be 220 miles 9400 feet of climb. I had great lights, on the bike plus a head mounted unit. The morning was easy, but much colder than forecast the day before. It was 41 degrees F which kind of took a toll on me the first couple of hours. I had a great breakfast at 7 am at a small diner in the country. Lunch was mile 120. I did not start to feel the miles until about mile 165 then I started doing the math until the. I made a mistake along the way, taking the wrong route. The last 50 miles was supposed to be on a bike path, It switched back and forth from road to gravel, at some points it was pretty rough thought would switch over to a road that ran next to the path, instead it added more miles and more climb. My son met me for the last 20 miles which I was thankful for, the bike route ran through the city and it would have been tough to deal with city traffic and follow the bike signs. I reached his house at 8:31 pm. The next goal is 300 miles in 24 hours.
How was the ride?
This is one of the best videos I’ve seen on GCN. We could use more no frills education like this.
After a northern season of endurance rides the mental aspect in my mind is the hardest to overcome. Ironically saying this as I watch a video on endurance rides right before leaving for a 155mi ride.
Planning and research, My first big failure was London-Edinbrough-london 2017 . I ran out of food ,coffee, energy and the will to live within a mile of an all night petrol station which I should have known was there.
How inspirational ... turns out I haven't been lazy this year after all, I've just done a whole lot of "Adaptation training" .. cheers Laura
Me too. I've doing adaptation trainings for the last five days in a row.
Crazy gossip.
So glad that Mark has been a part of this channel.
I’m 70 years old now, but I feel 30 years younger when I get on a bike. Even so, I’m not sure if I have another century ride in me. Currently, I am planning a 65 mile ride followed by a 75 mile ride the next day. If I can do that, I will try another century ride later (God willing and the creek don’t rise.)
Back in the early 1970s, I and another factory rat buddy did a 6 day trip across the state of Michigan and back. He had a Peugeot 10 speed, I had a Schwinn 10 speed knock-off (Vista… anybody ever heard of them?). Every day we rode over 100 miles except for one day when the rain and wind kept us down to 85 miles. We had no fancy gear, and had only done a couple of 20 mile rides previously. Amazing what you can accomplish when you’re young and stupid and don’t know otherwise. Good times.
HOW DID YOUR RIDES GO? I'm 70 and have never done more than 25 miles.
@@lorenzodelacruz1887 actually, I’m glad you asked. I did a 60 mile followed by a 70 mile, and then an 80 mile ride. I wanted to do a 90 mile ride, but (because of family responsibilities) I never had the chance. So I went balls to the wall, and did the 100 mile ride. I rode from Forks, WA to the Pacific Ocean, back to Forks, and continued along the Olympic Discovery Trail, all the way to Port Angeles, and beyond a few miles to complete the century.
My recommendation is to build up to it, in 5 or 10 mile increments. Bring plenty of water (electrolyte supplements added to the water are good, too) and lots of trail snacks with complex carbs, sodium, and caffeine. That worked for me. I turn 72 tomorrow, so all I can say is believe in yourself and it can happen.
@@mileslong9675 Thanks so much for the reply and the encouraging words. I do about 45 miles a week (Tuesday ,Thursday , and Saturday) I hike M,W,F. I have decided to increase my miles as you suggest. I have lived in the desert southwest all my life so I know the importance of hydration and nutrition as you have mentioned. Happy birthday!
Si's face in the car after cycling a couple of hundred miles with Mark is priceless! Utterly drained hahaha
I cycled across the great lakes from Minnesota to Niagara Falls, NY. I cycled from NYC to Montreal and I cycled from NYC to Boston. Touring is definitely mental, nutrition and rest. Best times of my life.
I’ve read Mark’s book Around the World in Eighty Days and it’s inspiring to say the least. My biggest accomplishment is riding London to Brighton despite a fall. My longest ride is 59 miles but I want to go further and in a shorter time. My health doesn’t help, since I have COPD, but I’ve never used it as an excuse. Cycling saved my life during the pandemic. No matter how many miles I ride a week, I always want to ride more. Whether it’s a good thing or a bad thing I don’t know. I have included yoga into my routine and it helps me cycle faster. I had my first session in over a month recently and it showed me how much I missed it and how beneficial it is to health in general, not just cycling
That's amazing! Glad to hear that cycling has improved you life in that way!
Finally someone who has the sense to plan long rides...I've seen a bunch of touring oriented videos that take a laissez-faire attitude "just get riding and have an adventure..."
No thank you. I've done a handful of multi day tours and I find planning them to be a source of joy in between rides. I like to know more or less whats happening.
Last time I was this early mannon was still in track cycling
I've always found mental strength to be one of the biggest factors in completing an endurance event, along with fuel... if I keep the calories going in, than it becomes more about maintaining a believe that I can keep going.
On a really big ride, there are going to be points where you want to stop, but convincing yourself to keep going, no matter how slow, is still moving you toward your goal. I've definitely found big endurance rides easier to complete when I've been in a good mental state in general... so keeping on top of your mental health is key
I broke all these rules recently and did an unplanned 300km ride with zero prep and zero planning. :-). In Thailand, left home 05:30 for usual 50km ride, no food, just a phone and money and one bottle of water as usual. Only just recently started back riding and only about 8 40/50km rides in the bag. At usual meeting point saw some friends pass so I joined them and they told me they were doing a 300km audax ride so I joined lol. Mental strength is important. It also helped as I had no idea of the route. For fuelling, relied on 7/11 at check points for water, cola and bananas. I guess it also helped that I know my body and no how to pace, especially on the long hard climbs. Completed the ride in 11 hours and still alive to ride again :-)
What type of 🚲 were you using?
I think I’d differ with Mark’s comments at around 2:30 min on the video. Life is hard. It is very hard. But I think committing to hard, endurance, physical efforts allows you to realize that you can overcome mental challenges around those activities and thus survive difficult circumstances and probably endure even more than you thought you could.
I think that's heavily dependent on the individual person. My daily grind is more a psychological hard thing than a physical challenge. So I seek the physical challenge from cycling while life thought me to be mentally hard and just keep on biting when it starts to hurt.
Calm down Freddy.
Do these bikes create world peace?
These bikes are actually only designed to reduce the amount of sideways wobble by 50% or more.
Hard work is your business.
Endurance bikes just redirect wasted energy into forward motion.
@@dreyn7780calm down dreyn, life is too short to have a vendetta against endurance bikes.
Trauned for bike packing this year & got a couple of 200k day rydes in, sleep & recovery are important factors, I've found going 95km in a day takes 2-3 days full recovery, so training to for good average distance per day over the week is important, experimenting with a 40k pedal on weekends & shorter 20km pedals during the week, doesn't sound like much but allows recovery time.
Guys please make an audio version of the new book so we can listen to it while training on the turbo trainer.
Rule #1 "make sure your goals are stronger than your excuses..."
This is a hard one. Especially as excuses start piling up and gaining momentum the longer you're on that ride 🤣 so you really have to have huge goals beforehand that they still exceed the ever increasing excuses.. at least that's my case
@@tobiasvonseydlitz3852 crisis comes and eventually goes. Hardest part is int he middle of it :D
But Mark is brilliant, so articulate and thoughtful.
I just got back from my first 100 km ride, and im gonna take your advice and go to sleep lol
Personally, I've taken a "just get out there and ride" mentality. It has worked wonders for me as I've planned for a cross continent ride this coming spring/summer.
Well, you're in the wrong discussion then.
You should order and pay for the cross continent bike then.
This is just a video about racing bikes with 2 slightly different straight line and cornering philosophies.
You're way over the top and probably crazy.
Its just 2 simple wheels and a simple frame to tie the wheels together.
There's nothing about cross continent stuff at all.
Excellent video and would be keen to hear more from Laura on prepping the body for, during and after cycles please.
All those themes carry extra meaning for me being a Type 1 diabetic. I was out on a 20 mile local ride recently and sensed my morale was dropping and fatigue setting in, my flash glucose monitor revealed I was low in sugars so needed to stop and refuel. However this can become a mental barrier as much as physical and makes me plan even more for those eventualities. As for endurance riding.....
You might try slowly, slowly, eliminating all carbs so that at least your glucose excursions are minimized, and also then your insulin needs. You can get all the glucose you need from your liver (gluconeogenesis) and all the ketones from adipose tissue.
Type 1 here as well, it helps me to continously take in energy, mainly dried fruits, throughout the whole ride. I use a sensor to keep track of my blood sugar levels regularly. Only done about 80miles so far in my first year riding but aim for ultra distance. Check Facebook groups for Type1 endurance athletes for more tips
Right there with you, type 1 diabetic who picked up cycling this year and also has a flash glucose monitor. It's hard but we can do this.
Good timing on this video as I’m ‘planning’ a 326 mi ride for next year. Never done anything that far before. Good tips and video saved to watch several more times over the winter!
Cycling in an awe~inspiring place is what motivates me.... I cycle in Taiwan and always want to explore what is over the horizon and want to see the views from the mountain summits.
About time we had some more content from Mark, and with Laura as well?... what a treat!
I'm really putting my time in for all the adaptation training.
One of your best videos ... thank you!
Finally a great video on GCN once more, a massive thanks to both of you. Also I have to say Im loving the podcast ✌️
AMAZING so many information, Thanks
Lovediiiit! Thank you Laura & Mark!
Great video, thanks for the content. You've given me much to think about regarding bike riding in general not just endurance.
Loved the video and have so much respect for you guys 🙏🙏🙏
Presenters: "remind yourselves why you're there". Video: Utterly fabulous scenery with bikers. Exactly.
What a really great video. The max I've ever ridden on a bike is 55 miles and to be frank I couldn't imagine riding much further. It makes a lot of sense to pay attention to recovery, something I guess we don't think so much about, but when I put a couple of easier rides in before aharder ride I always feel stronger. Mark and Laura, thanks for such well explained advice!
Thanks guys, I am enjoying the book. I thought that the innitials at the start of a piece was slick. I have already started reading in different voices in my head. Now after watching this and hearing you again I think it will be like listening to you talk specifically to me. Thanks again.
Great video, thanks for sharing it 👏
Great advice.
It's certainly a mental exercise.
I once rode the End to End in 6 days unsupported carrying 4 panniers (this was before bike packing).
I pushed myself every mile.
When I finished it, the next day, I couldn't even push myself to ride 18 miles to the nearest train station.
I was done for.
It was only because I couldn't get a lift that I had to cycle.
Thank you both!
I like calling rest adaptation training. Good one.
This is a nice advice and tips that work. Thanks!
Very sensible and considered advice. Thanks.
A healthy dose of obsession 🤩 I love listening to Mark. Legend 🤘🏼
Adaptation Training. I like that.
Hope I can do the big ride next year. Vätternrundan 315 in June.
Thank you for the book - have it on my nightstand already - and this video.
Whoa, this was a lot deeper than I thought upon first click. I love the section on mindset. Never thought of things that way!
Their reasons to do it don't do it for me. First of all, you do it because you enjoy it, you want to be there, you want to ride. You don't do it for some future benefit, but rather you are benefiting as soon as you start spinning. The more you ride, the more immediate reward it provides to you. Without that, it would not work for me.
Thank you. This was very helpful.
I completely my first century after just 4 months of riding. 80% was mental, 10% prior fitness training 5-6 days a week and 10% fueling and preparation. Keeping your kind focuses and embarrassing pain makes it awesome.
Great video. Full of useful and concise info. Thanks.
You got me at endurance
Maximize low gearing options, knowing you have two to go on a steep climb allows the normal ability masses the confidence to prepare for the worst. Womens saddles rock for guys.
Mark Beaumont ,what an inspiration . Love all his adventures
I am really impressed with your depth of knowledge and easy presentation of a complex topic. I know you touched on the tip of an iceberg, but very well done. I have a long gravel bike pack coming up - need to find your book! Thanks.
Well explained. Thank you.
This was very well done👏👏👍 loved it
Nice info!!! Thanks.
very insightful thank you
When it gets really tough in anything I do I think about the soldiers in war and how grueling it is for them and what I’m doing is not even close to what they are going thru. It puts things in perspective for me. I’ve bonked really hard a few times and kept going pushing thru the pain using this mindset.
Just bought the book. Great read 👌
Great video.. thanks. Very informative 👍🚵🏼♀️
Thank you 🙏
great video! great value!
Carbs for life! I was doing my first 100 km ride this summer, all went well - not too hot, plenty of water, not too many uphills, a light nutritious snack... And then, on a completely flat, most pleasant road ever I just couldn't cycle faster than 12 km/h. With the maximum effort!! O_o
My partner almost forced me to eat a snickers and only then I realized I was out of sugar. Have never experienced that before, as my usual distance is around 40-50 km.
Maybe you will find out that you can't do more than 300 km as me on carbs only...
1975 when I was only 15 I was already doing 100 mile plus solo rides with a GITANE INTERCLUB with a CINELLI plastic saddle, no training no planning nothing just jump on the bike and go, I just made sure that I always had a quarter for an emergency phone call. From there many good long rides was to follow, just toss a leg over the top tube and go.
Outside of riding: yoga, breathwork, meditation & SLEEP. Whilst riding: eat, eat, drink, eat eat, drink, repeat and don't stop until you're off the bike is what I've learned the hard way. AND I agree with Laura, a vegetarian diet based on seeds, grains, rice, oats, greens, nuts and lots of fibre rich nutrients will make a world of difference!
👍
Very helpful!
That was what I was looking for ,awesomeness.
Great video guys!!👍👍👍
Amazing people inspiring stuff!!!
Fueling and long trips( time in the saddle :) 5 and 10 mile hit sessions have helped tremendously with endurance duration, thank you for fueling my obsession 👍....
Laura you have a very nice voice and presentation style. I could listen to you any time. Nice segment on nutrition. Thank you.
I'd gleefully see her reading from the phone book for hours
Nice content! Love it :)
love the mark content
Having done several 350+ km rides I say that mental toughness is huge. After a certain period of time you're going to hurt no matter what and you have to be prepared to just keep rolling forward. Thinking about refueling once you ge home helps 😉
Solo or with a group? I tried a 131 miler and had to stop at 126.
@@dommy7077 Both. Several solo 250+. One solo 320 and 1/2 dozen 350+ rides with 2 or 3 friends
A relay race across America would be nice! It is about 4,626 off road miles. If teams of two did 100 miles at 10 mph the entire ride could be done in just over 19 continuous days.
Great video. This is really useful to all of us enjoying or planning big rides.
Interested as well
I'm no expert on endurance but I did manage 1500 miles down to the Alps and back this September without bonking once. My 3 tips for success: sugar, sugar, and sugar. I constantly had a hard boiled sweet in my gob. And some sugar in the water bottles.
Great advice.
awesome advice
Great video!!!
This is one of my favorite gcn videos.
Good insights!
A lot of this is clearly superbly focused advice - but I have to say that for many of us now, the jobs we do are increasingly endurance challenges. The day to day of teaching is becoming a very similar world to surviving a long distance event.
Thanks for the tips. Fully agree. I love endurance and love to introduce my friends to it. A key point for me is to learn to read your heart’s pace. As much as possible: keep the sane rhythm so you can save energy and reach long distances.
Definitely! staying at a comfortable rhythm is an important part of endurance!
Like their smart looking, matching outfits. Love the term "cafe rides." It’s nice to have a buddy to cycle with on long rides. Inspiring video, even if you are just a social, errand-running, cafe rider.
"Stress + rest = growth" : )
This is a really helpful, well made video. Thank you!
1. mental/mindset 2.body/setup 3.planing 4.training 5.fueling 6.recovery