Endurance Riding Execution Guide: How to Properly Complete a Long-Distance Aerobic Training Session

The Importance of Endurance Riding

Endurance riding, often also referred to as Zone 2 training, is the cornerstone of any cycling training plan. Whether your goal is a Gran Fondo, road race, or time trial, endurance riding should make up 60%-80% of your total weekly training volume.

However, endurance riding is also the most frequently mis-executed training session. Many riders unconsciously turn endurance rides into Tempo efforts, or speed up because it “feels too slow,” leaving the body stuck in an ambiguous gray zone—neither gaining sufficient aerobic base stimulus nor avoiding unnecessary fatigue accumulation.

The Correct Intensity for Endurance Riding

Power Metrics

• Target range: 56%-75% of FTP
• Ideal sweet spot: 65%-72% of FTP (should be the majority of the time)
• Absolute ceiling: 75% of FTP (anything above this enters the Tempo zone)

Example: FTP 250W → Target power 140-188W, ideal range 163-180W

Heart Rate Metrics

• Target range: 60%-75% of maximum heart rate, or 69%-83% of LTHR
• Ideal range: 65%-73% of HRmax

Example: HRmax 190 bpm → Target heart rate 114-143 bpm, ideal range 124-139 bpm

Rate of Perceived Exertion (RPE)

• RPE 2-3/10
• You should be able to hold a full conversation easily without needing extra pauses for breath
• If you need to stop and gasp for air while talking, the intensity is too high
• It should feel like “you could keep riding forever”

Pre-Ride Preparation

Route Planning

Choosing a route suitable for endurance riding is crucial:

1. Terrain: Choose a flat to gently rolling route. Steep climbs will force you out of the endurance zone
2. Traffic: Avoid urban routes with dense traffic lights; frequent stops will interrupt the training rhythm
3. Wind: Consider the wind direction. On headwind sections, you may need to actively reduce power to stay within the target zone
4. Distance: Prioritize time (rather than distance); plan a route that can be completed within the target duration

Equipment Checklist

Ride Duration	Water Bottles	Nutrition	Spare Tube/CO2	Phone
1-2 hours	1-2 bottles	1 energy bar	1 set	Essential
2-3 hours	2 bottles + refill plan	2-3 energy bars	1 set	Essential
3-4 hours	2 bottles + 2 refills	3-4 energy bars + 2 energy gels	2 sets	Essential
4+ hours	Multiple refills	60-90g carbs per hour	2 sets	Essential

Key Execution Points During the Ride

First 30 Minutes: Patient Warm-Up

• Start the first 15 minutes at 50-60% FTP to let the body gradually ease into the effort
• From 15-30 minutes, gradually increase to the lower end of the target power range (60-65% FTP)
• Don’t rush to speed up just because it feels easy at the start

Middle Section: Steady Cruising

• Maintain a steady output of 65-72% FTP
• Check every 20-30 minutes that your heart rate is within the target range
• On climbs, actively shift to an easier gear to keep power steady rather than maintaining speed
• On descents, you can pedal lightly to keep blood flowing; no need to coast completely

Final Section: Resist the Urge to Accelerate

• After 2-3 hours of riding, you might feel “I still have energy, why not speed up”—resist this urge
• The core value of endurance riding lies in accumulating sufficient low-intensity training time
• If you want to slightly increase to 73-75% FTP in the final 20 minutes, that’s acceptable, but don’t exceed it

Cadence Recommendations

Phase	Cadence	Purpose
Warm-up	80-90 RPM	Easy start
Main ride	85-95 RPM	Reduce muscular load, emphasize the aerobic system
Occasional variation	70-80 RPM (5-10 minutes)	Add muscular tension variation
Cool-down	80-90 RPM	Promote recovery

Important note: Endurance riding should primarily use a higher cadence (85-95 RPM). This shifts the load from the muscles to the cardiovascular system, which better aligns with the training purpose of endurance riding.

Nutrition Strategy

Pre-Ride

• 2-3 hours before: A meal containing carbohydrates (1-2g of carbs per kg of body weight)
• 30 minutes before: A banana or energy bar (approximately 30g of carbs)
• Hydration: Start drinking small amounts continuously 2 hours before the ride, ensuring urine is light yellow

During the Ride

Ride Duration	Carbohydrate Intake	Fluid Intake	Electrolytes
< 90 minutes	Optional	500-750ml per hour	Optional
90-180 minutes	30-60g per hour	500-750ml per hour	Recommended
> 180 minutes	60-90g per hour	600-800ml per hour	Essential

Post-Ride

• Within 30 minutes: Consume a recovery meal containing carbohydrates and protein
• Carbohydrates: 1-1.2g per kg of body weight
• Protein: 20-30g
• Continued hydration: Replace 150% of body weight lost within 2 hours after the ride (e.g., losing 1kg = drink 1.5L)

Progress Tracking

Aerobic Decoupling

This is the best metric for evaluating the quality of an endurance ride. How to calculate:

1. Divide the ride into the first half and the second half
2. Compare the power/heart rate ratio between the two halves
3. A decoupling rate < 5% indicates good aerobic fitness
4. A decoupling rate > 5% indicates that aerobic fitness still needs improvement

Long-Term Tracking Metrics

• Heart rate at the same power decreases month over month
• Aerobic decoupling rate drops from > 5% to < 3%
• Ability to sustain higher power at the same heart rate
• Recovery time after long-distance rides shortens

Common Mistakes

1. Intensity too high (most common): Thinking “slow riding has no effect” and unconsciously riding into the Tempo zone
2. Duration too short: The benefits of endurance riding require sufficient training time (at least 90 minutes is recommended)
3. Not bringing nutrition: Underestimating the energy demands of long-distance riding
4. Group riding causing loss of intensity control: Getting pulled too fast during group rides and losing your own training rhythm
5. Ignoring warm-up and cool-down: Starting directly at target power, or stopping abruptly

Summary

Endurance riding may seem simple, but doing it “correctly” is not easy. The key lies in controlling intensity, maintaining patience, and consuming adequate nutrition. Once you learn to execute endurance rides properly, you’ll find that the quality of your high-intensity training also improves—because your aerobic base becomes more solid and your recovery capacity is stronger. Schedule at least 2-3 high-quality endurance rides per week; they are the foundation that supports all high-intensity training.

Related Reading

• Cycling Aerobic Base Training: The Science and Practice of Zone 2 Heart Rate Training
• Zone 2 Training Method: Why Low-Intensity Training Is So Important
• Cycling Aerobic Base Training: A 12-Week Zone 2 Heart Rate Training Plan
• Z2 Long-Distance Endurance Training: Power Range Settings and Long-Term Physiological Adaptations