Physical conditioning for LD rides?

[D-Mac]

I'll bite.

When prepping for the IBR I cut out caffeine and exercised regularly. Ditching caffeine was very helpful on rides lasting longer than 12 hours. Learning to hydrate properly also made an enormous difference in my stamina (forcing myself to keep drink water/Propel, and even Boost on long rides was also a major breakthrough).

I also had an athletic trainer design a workout for me. It was pretty intense and focused on core muscles, legs, and general conditioning. I barfed the first time I did it.   (I was actually sick from the flu at the time, but didn't want to stand him up. Bad idea).

Some of what I did at the gym looked a lot like the workout shown in this video.....

http://www.youtube.com/watch?v=SsYLBO25nKY

No matter what conditioning you do, there is no substitute for riding. Building up days from 200-1000 miles, and riding multiple days of 300-900 miles in a row made all the difference for me in getting things like foot position and seat right, and for setting up the best plans for my tank bag/side cases etc.

Of course that was 18 months ago. Since the IBR I haven't done a day longer than 500 miles (and that was on the way back from the IBR!) I'm a sorry sack of s**t now and I bet I'd be sore after a 200 mile ride.  

I gotta start planning longer rides again.

[Specter]

Honestly, the most important thing is being as comfortable as possible. After you've got the bike sorted for that ( seat, pegs, grips, bar position), it comes down to basic physical condition.  If you're overweight, drop the weight and you'll be much more comfortable. I did two Ten'n'Tens, with the biggest difference being 50lbs lighter the second time.  The difference in endurance and comfort, especially in the heat, was amazing.  I got 2 mpg more as well.

Also, your core muscles and legs need to be in good shape.  Putting a fully loaded bike up onto the center stand wears on you after a few days.

[Max Wedge]

I'll bite.

When prepping for the IBR I cut out caffeine and exercised regularly. Ditching caffeine was very helpful on rides lasting longer than 12 hours. Learning to hydrate properly also made an enormous difference in my stamina (forcing myself to keep drink water/Propel, and even Boost on long rides was also a major breakthrough).

I also had an athletic trainer design a workout for me. It was pretty intense and focused on core muscles, legs, and general conditioning. I barfed the first time I did it.   (I was actually sick from the flu at the time, but didn't want to stand him up. Bad idea).

Some of what I did at the gym looked a lot like the workout shown in this video.....

http://www.youtube.com/watch?v=SsYLBO25nKY

No matter what conditioning you do, there is no substitute for riding. Building up days from 200-1000 miles, and riding multiple days of 300-900 miles in a row made all the difference for me in getting things like foot position and seat right, and for setting up the best plans for my tank bag/side cases etc.

Of course that was 18 months ago. Since the IBR I haven't done a day longer than 500 miles (and that was on the way back from the IBR!) I'm a sorry sack of s**t now and I bet I'd be sore after a 200 mile ride.  

I gotta start planning longer rides again.

Thanks for the vid link, Dean. Now i know what that big rubber ball in the basement is for   Longest ride to date has been 700 miles, which prompted me to buy a new seat. I think the limiting factor now is me. I plan longer rides all winter  

[sfalexi]

You ever look up a ten miler or half marathon training plan?  I would do something similar (but morph it to riding).  Also, getting in decent shape physically wouldn't hurt if you're out of shape.

One long day a week, increasing seat time week to week.  (one saturday a 2 hour ride, commute during the week, next saturday a 3 hour ride, etc.)  Increasing week to week if you're looking for an all day.

For me, I commute every day and often enough that I feel great riding 8 hours in a day PHYSICALLY, but for me it was a mental game.  And that's where a bluetooth helmet system and some audiobooks/podcasts helped out.

Alexi