RIDE FASTER FOR LONGER

Increase your cardio endurance to burn more fat with these tips from Elliot Lipski of TrainSharp Cycle Coaching

Use intervals to torch fat

Once you’re feeling comfortable on longer rides and are looking to improve your cycling, start to introduce some intervals to increase power and aerobic capacity. “Bike-specific leg strength intervals will improve muscular endurance and power,” says Lipski, who coaches some of the UK’s top pro teams. “Use climbs to do lowcadence intervals in a bigger gear. Concentrate on pressing down from the tops of your thighs, keeping a strict pedalling style and a solid upper body.”

Use fat as fuel

A common tactic employed by athletes across a lot of sports is to do some fasted aerobic activity - before breakfast, for example - to train their bodies to use fat as a fuel source, and cycling is no exception. But, Lipski says, this can be a tricky area. “It isn’t as easy as going out for a ride hungry. This is something I’d recommend working closely with a coach on – these sessions need to be completed at an intensity that is quite specific to the individual, and at TrainSharp we complete several physiological tests to determine the exact intensity to get the most out of fasted rides. If done correctly the benefits are plentiful – it can lead to greater adaptations in fat metabolism.”

Pace yourself

“Ensure that the majority of the ride is in the fat-burning domain,” says Lipski. “That means cycling at relatively low intensity and as steadily as possible, then if you have anything left in the tank in the final hour you can up the intensity a little.” Heart rate monitors and power meters are good for making sure you do this, but if you haven’t got one then just use your head and don’t go too fast too soon.

Tackle hills correctly

“Carry as much speed into the climbs as possible,” says Lipski. “On shorter ones, you can get away with going a little harder and using your speed to get up and over it quickly. But you’ll need to ride longer climbs well within yourself, using your gears effectively to keep on top of the gradient.”

Get with the group

“You will find time passes a lot quicker when in a group, not only because you’re rolling along at a faster speed, but because the engagement with others will take your mind off any fatigue or monotony,” says Lipski. “Arguably, you will not get quite as good a workout in a group because of the effort saved when drafting [slipstreaming], but including both solo and group rides will give you a good combination that includes the social elements and bike-handling skills from group rides.” To find a group to ride in visit britishcycling.org.uk/clubs for info about your local club. Or if you’d still prefer to ride alone, look into apps like Strava, which tracks your ride and compares your times on certain routes with other riders, bringing a competitive edge that should help you get faster.

Manage tiredness

“If you’re starting to struggle, keep your cadence as consistent as possible, as changing frequently will mean you’re working harder for the same speed,” says Lipski. “Always aim for around 90-95rpm as a target.” There are ways to restore energy quickly, but Lipski advises caution. “Energy gels can be effective, but come with risks [they can cause stomach problems]. And avoid caffeine-based products until the final 60-90 minutes of the ride as there’s an inevitable slump after the boost. I’d recommend that you try energy products on a shorter ride first.”

Elevate energy levels

This means loading up on carbs ahead of long rides. “Aim to consume 8g of carbs per kg of bodyweight the day before a long ride, as this will increase muscle glycogen concentrations and delay the onset of fatigue.” Lipski says. “Then have 2-3g of carbs per kg of bodyweight about three hours before you start.” You need carbs during the ride too. Science suggests 60-90g of carbs an hour, but Lipski’s coaching experience has taught him that eating what you want is important. “If that’s ham and cheese sandwiches, fine. Often morale gives in before the body does, so some comfort food can be a blessing.”