Among all kinds of bicycle competitions, marathon riding is the most fascinating and difficult. However, once you get the hang of it, you can experience a dream-like experience—smooth riding, good company, and the satisfaction of crossing the finish line.
Train your endurance to improve your oxygen supply capacity. The stronger your body’s oxygen supply capacity, the greater your strength and speed. If you don’t have enough stamina, you will get tired easily. Of course, training endurance does not mean riding for four hours for the first time. This is a gradual training process. It is best to start with one hour of riding at a time and gradually increase to four hours at a time.
Of course, you must first select a reasonable speed to train your muscles to work efficiently at a cadence of 60 to 150 revolutions per minute. The more efficiently you ride, the faster you go. A regular cadence allows the body and legs to adapt to different speeds, making cycling more efficient. When riding a marathon, your cadence is about 100 RPM downhill and a little slower, around 80 RPM uphill, so be prepared for both.
Seated climbs build strength while standing climbs can be disruptive to headwinds. Sitting uphill has the following three benefits. First, it is better to exert force when riding against the wind. This process is like weight training for the legs on a bicycle. Secondly, sitting riding is conducive to improving the skills downhill. Furthermore, when the speed is low and the cadence is low, you can train the pedaling posture.
The key to a successful marathon is maintaining a rhythmic ride. Once the muscles have adapted to the rhythm of a certain speed, they can maintain this speed during riding. So don’t forget to train your muscles from time to time. Road cycling and trainers can achieve the same training effect.
Additionally, psychological cues have a significant impact on marathon riding. Stay positive and you win 70%. A good attitude can make you more positive and optimistic. Rest adjustments are equally important. Continuous cycling will not be harmful to the body, only stopping to rest is beneficial to health. Therefore, there must be at least one rest day in a week. As the training intensity increases, the rest time also increases accordingly. There must also be a one-week break within a month.