5 Tips For Saving Energy On Your Next Long Ride
Darcie Murphy, CTS Senior Coach

Long rides or centuries on a bike are challenging endeavors, but there are some simple strategies you can employ so you’re not wasting energy that could be better used to keep you moving forward.  Here are some tips that both novice and experienced riders can use in order to be more economical with the way you use energy during your long rides.

Propel your machine efficiently
Using your gears efficiently will help you save a lot of energy. For instance, you want to shift as you approach hills instead of waiting until you bog down in the gear you’re in. Riding in too big of a gear causes muscles to fatigue more quickly than when you use an easier gear and higher cadence. Ideally, you want to aim for a cadence of 90-110 on flat ground, and 80-90 on climbs. The exception to this rule is when you’re sitting in the draft within a large group. Instead of spinning fast, shift into a bigger gear so you can pedal slowly and add just enough power to keep yourself in the group.

Have a nutritional plan
There is nothing more frustrating than stopping at a rest stop during an organized ride, or reaching into a pocket only to realize what is needed is not there. Determine how much, when and what to take in by starting with general guidelines and determining your personal preferences during training. For instance, eat a carbohydrate-rich pre-ride meal 2-3 hours before your ride. Once you’re riding, begin eating early— and consume more food than seems necessary; 30-60 grams of carbohydrates per hour (the equivalent of 1 PowerBar and one PowerGel) is a good target. Start with food, including energy bars, granola bars, and even sandwiches. As you approach the three or four hour mark begin relying more heavily on gels. You should also be consuming sports drink, like PowerBar Endurance, throughout the ride. You don’t need to drink sports drink exclusively, but about every other bottle you consume should contain a carbohydrate-rich sports drink. The idea behind good nutrition is that it supplies a constant stream of energy to working muscles, which helps the energy stored in your muscles last longer, and that in turn allows you to ride strong all the way to the end of your ride.

Utilize technology
You may think that heart rate monitors and power meters are just for elite athletes, but cyclists of all ability levels benefit from accurate training information. The biggest key to saving energy on long rides is to spend as much time as possible below your lactate threshold heart rate or power. When you’re riding at an intensity higher than this level, you’re burning through your carbohydrate stores very rapidly and shortening how long you can ride before fatigue sets in. How do you know if you’re above threshold? There are lab tests and field tests that provide the most accurate measurements, but a quick and dirty way to figure it out is by monitoring your breathing. When your breathing goes from labored but controlled to uncontrollable panting, you’ve crossed threshold and you’re burning energy really fast. Slow down until you get your breathing under control and try to stay at that pace. 

Know and use drafting techniques
Allowing other cyclists to shoulder some of the burden of powering through the wind can reduce your energy output by up to 40%. However, it can be difficult to get comfortable and relax enough to ride in close proximity to other riders, so you should practice drafting behind one or two riders before riding in the middle of a big group. Don’t hesitate to ask for advice from more experienced riders.

Know where you’re going
How much time will getting off course cost? The best advice here is to not find out. Carry a map of the area or the route if it is an organized century. Be aware of course markers, carry a phone and if possible, ride with someone who knows the route. This may seem obvious, but getting lost can be mentally discouraging and you run the risk of running out of food and water.

Quitting a ride because of inadequate preparation isn’t a good way to end the day. These tips don’t come together with a simple reading, but rather need to be practiced. Know what foods works best, what type of terrain suits your riding style, how to react under stress and fatigue, and what it feels like to spend long hours in the saddle. Long distance rides and centuries are doable and rewarding with the proper preparation—enjoy the ride!

Darcie Murphy is a Senior Coach for Carmichael Training Systems, Inc. (CTS) and a certified AASI Professional Snowboard Instructor. She’s at home on a bike and on snow, and coaches active individuals across a wide spectrum of sports. To find out what CTS can do for you, visit www.trainright.com.

Last Updated: 2/14/2006