Stamina is partly about wasting less
Stamina is not only how fit you are; it is also how much energy you waste along the way. Two riders of similar fitness can finish a long ride in very different states, because one spent their energy early on hard surges, heavy gears and a tense body, and the other spread it evenly. The ideas below are about conserving energy rather than building fitness, and they are general and cautious. Conditions and individuals vary, so treat them as starting points.
If you are new to longer rides, or have a health condition, check with a doctor before pushing your limits, and stop if you feel unwell.
Pace evenly
Even effort is usually the most economical way to ride a long distance. The temptation is to go hard when it feels easy, such as on a flat road with a tailwind or the first fresh miles, and then suffer later. A more even approach holds back slightly at the start and tries to keep effort steady, accepting that your speed will vary with the terrain.
Think in terms of effort, not speed. On a climb, your speed drops even if your effort is constant; on a descent or with a tailwind, speed rises with little extra work. A rough check is to ask whether you could talk in short sentences. If you cannot, ease off. Our article on how to pace your effort goes through this with examples, and uphill pacing has its own tips for climbs.
Save energy on hills
Hills are where many riders spend energy they will miss later. Shift to an easier gear before the slope bites so you can keep a steady rhythm instead of grinding. Stay seated for much of a long climb, if your bike and body allow it, and stand briefly to change muscle use. Do not chase riders who are faster uphill; ride your own pace. For gear timing, our notes on shifting before climbs help.
Choose gears that keep your rhythm
Gearing is one of the strongest tools for conserving energy. A very hard gear loads the leg muscles heavily, which tires them. A very easy gear means lots of leg movement for little progress, which can raise your breathing and heart rate without moving you forward efficiently. For most people, the sensible middle is a gear in which you feel in control and can keep the pedals turning smoothly.
Shift often in small steps, particularly on rolling terrain, so your pedalling rhythm stays much the same while the road changes. On rolling roads, using gears on rolling terrain well can make a surprising difference to how you feel after hours. Avoid cross-chaining, where the chain runs at an extreme angle, since it strains the drivetrain and can be noisy.
Relax your body
Tension wastes energy. Many riders hunch their shoulders, grip the bars hard and clench their jaw without noticing. Every so often, check in: drop your shoulders, soften your elbows, loosen your grip and unclench your hands. Change position now and then, such as moving your hands or sitting up for a minute, to share the load across different muscles. A relaxed posture is easier to hold over hours.
Use wind and shelter wisely
Wind can cost or save a lot of energy. Riding into a headwind is tiring, so it often helps to shorten your effort, tuck into a lower position, and accept a lower speed. A tailwind tempts you to ride harder than you should. If you can plan your route so the headwind is on the way out and the tailwind on the way home, you may find the return easier, though this is not always possible. Sheltering behind a hedge, a building or another rider can also help, as the idea behind drafting shelter shows.
Drafting etiquette
Riding close behind another rider reduces the air resistance you face, and it is why groups can go further with less effort. It is also riskier, because wheels close together leave little time to react. Only draft with riders who know you are there and are comfortable with it.
A few principles of etiquette:
- Ask or agree first. Do not suddenly sit on a stranger’s wheel.
- Stay predictable. Keep a steady line and avoid sudden braking or swerving.
- Communicate. Call out and point at hazards, and use clear signals.
- Take your turn. In a group, share the work at the front if you are able, and do not stay in the shelter all day.
- Never overlap wheels. Keep your front wheel behind the rear wheel in front, since touching wheels is a common cause of crashes.
Learning paceline riding takes practice, ideally with an experienced club or group, and a good group will explain their own rules. Our notes on riding in groups cover safety in more depth. If you are not comfortable, leave a generous gap and ride at your own pace.
Eat and drink early and often
Energy dips are often the result of not eating or drinking enough. Take small amounts of food and fluid regularly, starting before you feel you need them. What you eat is personal, so use food you have tried before on shorter rides. People with medical conditions should seek advice tailored to them.
Look after the bike
An efficient bike wastes less of your effort. A clean, lubricated chain, correctly inflated tyres and brakes that do not rub all help. A quick pre-ride check helps catch problems that would otherwise cost you energy or force you to stop.
Recover between rides
Stamina builds when you recover, so allow time for rest and sleep. If you finish a ride completely exhausted every time, you are probably pushing too hard or fuelling too little. Easier days between harder ones are a normal part of sensible training.
The best approach combines patience and attention: a steady effort, comfortable gearing, a relaxed body and thoughtful use of wind and company. None of these guarantees a particular result, but together they usually make a long day on the bike feel easier.