Ultracycling – training for long distance riding

Ultracycling is the extreme end of the distance bicycle racing world with the RAAM (Race Across America) the ultimate challenge. 12 & 24 hour events as well as set distances of 200-500 miles are more common and manageable even for us mere mortals.

With so much information available about training, how to sort the wheat from the chaff to help you ride long distances fast? The Ultracycling world is dominated by riders 40 years of age and up. Go to an event and I guarantee you’ll see some gray hair leaving you in the dust. The speed that these animals can maintain seemingly forever is unbelievable. Just take a look at the results from the recent 24 hours of Sebring: http://www.altavistasports.com/results/2008results/bikesebring24hour021708.html

There is a lot more to training for this type of event than simply piling on the miles. If your goal is to simply stay on the bike for 12 or 24 hours, slap on a gel seat pad and some training wheels and try to stay awake. If you want to ride 200, 300, 400 or more, you need to have some speed along with your endurance. I’m going to share some of my own training for these events over the coming year as well as power data from specific workouts and races.

Winter Training – Averaging 8-9 hours/week does not seem like enough to be able to ride hundreds of miles in February but I managed to get in 309.9 at the Sebring 24 (17:15 in actual ride time, read the race report to hear about my nap) This averaged out to 18MPH in avg. riding speed, better than I had managed at any 12 hr race last year. I was hoping to have an average NP of 140 watts and was just above that.


Duration: 16:07:41 (18:13:02)
Work: 7199 kJ
TSS: 747.5 (intensity factor 0.684)
Norm Power: 144
VI: 1.15
Pw:HR: 6.44%
Pa:HR: -2.77%
Distance: 291.227 mi
Min Max Avg
Power: 0 637 125 watts
Heart Rate: 83 248 133 bpm
Cadence: 29 141 90 rpm
Speed: 0 29.5 18.0 mph
Pace 2:02 0:00 3:20 min/mi
Hub Torque: 0 277 46 lb-in
Crank Torque: 0 951 121 lb-in

You have to ride fast for short distances if you want to ride fast for longer periods of time. Think about that for just a second, If you find it hard to hold 20 mph for a while on a training ride, riding a century in under 5 hours is going to require one heck of a tailwind. Knowing this I spent most of the winter working on quality intervals from 20 sec max sprints to 10 min FTP range work (TT pace). Not making to time to ride lots of “base miles” as everyone would think, the last few years of steady riding were my base. 2-3 interval workouts a week with the vast majority of these teaching indoor cycling classes to my advanced disciples. This was a huge benefit in keeping my intensity higher than I would have with solo training.

In summary, I have been able to increase my FTP over the late summer high even though I am still only hovering around 220 watts. Aero positioning and pedaling efficiency cannot be overlooked at these longer distances as I am sure lots of people reading this are not averaging 18mph with 140 watts. Increasing my Spinscan #’s on the computrainer to around 80 has given me some free speed and allows me to stay fresh when I have to push on a climb.

If you are not doing any interval work, start today and you will get faster. Next post I will share a few of my favorite workouts as I get ready for Calvin’s Challenge 12 hour ride in May.

Good riding – Coach Kevin

Hour of Power and Strength

In the book Racing and Training with a Powermeter, Andy Coggan and Hunter Allen reference a workout called the “Hour of Power”. If you have not read the book, this is essentially a steady ride for one hour where you gradually ratchet up the effort/wattage steadily through the hour so you are spending most of the time around your FTP (Functional Threshold Power), finishing above this number. This is a tough workout but great for stimulating a strong response to the training and getting you ready for hard efforts during races and fast group rides.

To help build this hour speed/wattage, I have an indoor workout that mixes in strength training and bike/trainer riding to maximize your power and build more speed on the high end (anaerobic) while also increasing your FTP wattage. If you are not currently doing strength training in the gym, build into this workout over a few weeks by starting with light weights and lower reps. If you minimize your rest breaks, this will take about 60 min and get you home in time for dinner with the family. As with all strenuous activity, listen to your body and stop if you feel dizzy, nausea, etc.

10 min progressive warmup on the bike (make sure you bring the HR/effort at the end of the 10 min to your FTP level.
3x30 sec work at 8-9 effort on 10 scale, 125-150% of FTP watts, 30 sec recovery. 2 min easy spin transition before Leg Press.
Leg Press superset with squat jumps – Leg press 20 reps with enough weight that 20 is failure. This means you can do 19 or 20 but not 21. This should not be easy to do, if it is, add some weight. Immediately do a set of 10 squats exploding to a jump at the finish. Use a medicine ball or similar weigh to increase the difficulty.
2 min easy spin on the bike followed by another set of 3x30 as above. 2 min easy spin before repeating Leg Press/squat jump superset.
You guessed it, repeat the 3x30 on the bike with 2 min easy spin to get ready for the next set. Keep it up, you are past the halfway mark!
Lunges with dumbbells or on a smith machine. 10 reps on each leg with a weight that takes you to failure. (for added difficulty, bring the opposite knee up at the finish of each lunge) Superset these with stiff-legged deadlifts. Keeping your knee soft and your back flat, lift a bar or dumbbell by hinging at your hip joint. 20 reps to failure, start a bit light and focus on the hamstrings.
2 min easy spin followed by 3x1 min at your FTP with 1 min recoveries (8 on a 10 scale) with 2 min easy before repeating the lunge/deadlift superset.
One more time with the 3x1 min at FTP (this should be really tough to do now, if not, add more weight and bump the wattages a bit) followed by a 5 min cooldown with some stretching and core work to fill up the 60 min.

Do this 2X/week and I guarantee you’ll be riding faster. After just four weeks of this, I was able to increase my FTP by over 10% and drop 45 seconds off my previous Computrainer 10K test time!

Good Riding – Coach Kevin