To really have good endurance, you need to use most of your energy reserves.
There are glycogen (carbohydrate) in muscle and liver, glucose in blood, triglyceride (fat) in muscle, and the largest energy reserve: body fat.
This energy is the fuel tank for you to keep riding.
Too much lactic acid or lack of oxygen supply will stop you.
On the contrary, when you use up the glycogen in the muscle, you will have low liver glycogen or hypoglycemia, which is the reason why you stop in the attack.
Increasing carbohydrate intake To increase your endurance, you need to eat carbohydrate food every three hours one or two days before long distance riding, and drink plenty of water to digest food.
These carbohydrates can help store glycogen in your muscles, but only in these days you are just riding easily.
If you want to ride a short distance and vigorously, you will feel better if you are not full of glycogen.
Eating breakfast early before riding, even if your sugar reserves are sufficient, can’t guarantee maximum endurance.
You need to eat breakfast early before riding, and eat breakfast rich in carbon water, protein and fat 2-3 hours before starting.
If you eat too late, it will reduce rather than increase your endurance.
Or, drink a carbohydrate rich drink an hour before your departure.
The goal of maintaining supplies during cycling is to keep 200 to 400 calories of liquid or solid food (tested during training before formal cycling) in the stomach.
If you are sure that your level is high, you can ride faster at the beginning, but you need to supply every 20 minutes.
Or, you will collapse after lacking 1 or 2 supplies.
The goal is to get about 60 grams of carbohydrate per hour for cycling.
According to American researchers, in a 64 km ride, 15 grams of honey or glucose per 16 km can improve the riding level compared with drinking only water.
Drivers who maintain high glucose and low honey glucose can get home 2.75 minutes earlier.
Compared with drivers who only drink water, the average power output is 40W higher in the last 16 kilometers.
If you find that you often break down in the late period of cycling, and cycling is just drinking water, then this research is very useful for you.
Training your physical endurance makes your body really ready.
Regular cycling in advance ensures that your body can better use fat reserves, and the adaptive cyclists can use more fat and effectively store carbohydrate reserves.
You need to do 4-6 hours of aerobic cycling every week, and 2 hours of cycling without breakfast to ensure that you use the fat stored by your body.
To sum up: the most important thing to improve riding endurance is to eat, eat and eat.
You should eat a lot of carbohydrates 1-2 days before long distance riding.
You should eat 2-3 hours in advance on the day of riding.
You should not stop eating during the riding.
Of course, daily training should deliberately adapt the body to use fat as fuel, rather than precious sugar reserves.
As long as we pay attention to supplies, everyone can ride far…