Mark Beaumont
Ultra-distance rider Mark Beaumont is planning some big rides to coincide with the launch of his new book, How to Ride Further. Here’s what it takes to go the distance…
EMBRACE ENDURANCE
“Endurance is the great leveller – young or old, male or female, all shapes welcome. We can all endure. But it’s a skillset you can’t learn in the gym. You have to earn it over long hard miles and over time. The longer the ride, the less your maximum power or lactate threshold matters, and the more it’s about conditioning and mindset.”
WINTER WORK
“In winter, my motivation switches from road miles to gravel miles, and I’m more inspired by the fun I’m having than by the statistics on my cycle computer. Last week I did a tough 70km gravel route in the evening, lights on all the way, and saw three badgers, two foxes and an owl. Plus, I came home at 10pm caked in mud. My average speed and power paled in significance.”
EVENT TRAINING
“When I’m focused purely on building my performance towards a specific event, I typically have a three-week build/one-week recovery routine. My training rides are planned accordingly. But most endurance riders adopt reverse periodisation, focusing on high-intensity training over the off-season, then, in the final months before the event, switching to conditioning the body for the long hours on the bike.”
CORE CONSIDERATION
“I do a 10-minute core workout a day. This time off the bike is enough to stay nice and neutral on it, with body separation, letting the legs spin with a higher cadence. Too often bike riders become A-framed and locked on their bikes. Having a strong core is key to this relaxed style of riding over long distances.”
RECIPE FOR RECOVERY
“The biggest aids to recovery are hydration and sleep. Alcohol can be fun for a social wind-down, but don’t believe the jokes about how beer is full of carbs and red wine is good for your heart! It’s so important we have a carb-appropriate diet for fuel in the tank and a proportional amount of protein for recovery.”
Endurance: How To Ride Further is available now from the Global Cycling Network, priced £16.99