Whether you're preparing for a cycling marathon event, want to improve your basic endurance, or simply enjoy long tours: with the right preparation, longer rides won't be a chore, but the highlight of your training week.
What counts as a "longer drive"?
A longer drive begins where you leave your comfort zone:
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from approximately 2.5–3 hours travel time
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often 80–150 kilometers , depending on the profile
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predominantly in the basic skills area (GA1 / Zone 2)
The focus is not on intensity , but on duration, efficiency, and consistency. This is precisely what makes these sessions so valuable – and demanding at the same time.
Why longer drives are so important
1. Improvement of basic endurance
Long, steady bursts of activity are particularly effective at training your cardiovascular system. Your body learns to work efficiently for hours on end.
2. Optimizing fat metabolism
At low to moderate intensity, your body increasingly relies on fat reserves – a key advantage for long races and Alpine stages.
3. Mental strength
Spending several hours in the saddle improves your concentration, patience, and mental resilience. The last few kilometers, in particular, are a mental game.
4. Seating position and material test
On long journeys you'll immediately notice if:
Longer rides are the best "real-world test" for your setup.
The right preparation for long road bike tours
Nutrition before the trip
Never start a long workout on an empty stomach. Ideally, you should have eaten a meal.
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2-3 hours beforehand
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rich in carbohydrates
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easily digestible
Examples:
Planning is everything
Before longer trips, you should think about:
A rough plan prevents unnecessary stress – and empty storage space.
Nutrition during longer rides
A common mistake: eating too little, eating too late .
Basic rule:
👉 Start consuming energy regularly from minute 30 onwards
Recommended guidelines:
Drinking is also crucial:
Those who try to save money here will pay the price later with the infamous "hunger curse".
The right pace: Less is more
Longer rides are not races . Ride consciously and in a controlled manner.
Especially at the beginning, the following applies:
👉 Be patient – the length will come naturally.
Going too fast almost always backfires in the final kilometers.
Seating comfort & technology on long journeys
Small details, big impact:
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Change grip position regularly
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Relax your shoulders
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Incorporate short cadence variations.
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to get out of the saddle every now and then
Skin protection also plays a role:
Mental strategies for long drives
Eventually, your mind will get tired. This can help:
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Divide the route into sections
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established eating and drinking routines
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positive self-talk
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Focus on footfall, breathing, or landscape
Longer rides are not just training for the legs – but also for the mind.
Regeneration after long rides
After 3-5 hours in the saddle, the most important part begins: recovery.
Immediately after:
In the next 24 hours:
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plenty of sleep
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relaxed movement
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no hard intervals
This is how you ensure that the training effect really takes hold.
Conclusion: Longer rides make you a better road cyclist
Longer rides are the foundation of any good road cycling fitness. They improve your endurance, efficiency, and mental strength – provided you approach them in a structured and deliberate manner .
With the right preparation, sufficient energy, and a controlled pace, long tours don't become an ordeal, but rather genuine pleasure rides. And that's precisely where you develop the fitness that will make you strong in races, Alpine passes, or long group rides.
