Work towards that longer ride

Once you feel comfortable with the basics, you may feel ready for preparing for longer rides. Bicycle Victoria offers some sound and simple starters to increase your distance.

What to expect from this guide

Getting the basics in order

Before launching into endurance riding, we recommend you ensure you've got the basics covered. Read the Bicycle Victoria web page 'Basic and beginner training' first for information on:

Maintain fuel levels

Staying comfortable

• Prevent saddle sores. If you have trouble with a rash or boils from sitting on the saddle too long, try washing the problem area with a products such as Betadine Surgical Antiseptic Scrub, T-tree, lavender or eucalyptus oil before and after cycling. Betadine is a bactericidal, fungicidal and virucidal cleanser, and is available from the chemist. If you are unsure about the use of any of these products, seek professional advice from a health food store, pharmacist or doctor.
• Change your knicks (bike pants) every 6 hours, especially in warmer weather. If you get sore try a variety of nappy rash creams or be patient and wait a couple of days for your hide to thicken! Try using a gel seat cover.
• Male and female cyclists should use gender appropriate bike knicks. For women there are special 'ladies knicks' and special women's saddles, designed to suit the female anatomy.

Look after your body

• Nothing can save your knees if they become painful. Knees are usually sore during the first couple of hours back on the bike in the morning.
• Cold weather makes them worse. Keep your legs rolling over, but don't push huge gears. Wear long knicks or leg warmers. Check your seat height and body position. Try altering your seat or handlebars slightly.

Look after your mind

• Fatigue and loneliness. It's important to evaluate yourself throughout the day, hour by hour, as conditions change constantly.
• Keep alert by concentrating on your goal - the distance you intend to achieve each day. Keep positive images and words rolling along with your wheels. Concentrate on strong, powerful words.

Endurance training rides

• A local cycling group might help you with your training program.
• Once you are feeling comfortable on your bike and have built up the weekly total, include some hills on your training ride. Find a long steady climb and constantly ride it, changing gears to match the hill.
• On hills, use your gears and change down. This will build up strength that you will need when you start riding past the 70km mark.
• There is no need to stand up on the pedals. Riding hills sitting in the seat is more energy efficient. You can stand up for short sessions (say 50 metres) to stretch the legs and give your bottom a rest.

12-week 'Consistency Programme

Week	Longest Weekly Ride	Other Weekly Ride	Total distance
1	35km	25km - 20km	30km
2	40km	30km - 25km	45km
3	45km	35km - 30km	60km
4	50km	25km - 20km -20km	75km
5	55km	30km - 25km - 20km	75km
6	60km	30km - 30km - 25km	75km
7	60km	30km, 20km, 20km, 20km	75km
8	65km	30km, 20km, 20km, 15km	75km
9	70km	30km, 20km, 15km, 15km	75km
10	70km	30km, 15km, 15km, 15km	75km
11	75km	30km, 30km, 20km, 15km	75km
12	75km	30km, 25km, 20km, 15km<	75km

Avoiding mistakes

The E-caps website (see link right or below) includes a detailed PDF manual titled 'The Endurance Athlete's Fueling Handbook'. It includes excellent resources on endurance training, including 'The 10 Biggest Mistakes Endurance Athletes Make and how to avoid them'.