TLDR

RESOURCES

https://www.youtube.com/watch?v=IZuYcZMJh10

SETUP

  • Platforms like Zwift provide a sense of progress and distraction
  • dry pair of bib shorts at the 90-minute mark is a total game-changer for saddle comfort and preventing skin irritation.

ENTERTAINMENT

  • Hour 1 (The “Warm-In”): Educational content. Your brain is fresh enough to absorb information.
  • Hour 2 (The “Work”): A movie or a series. Choose something engaging but not overly complex. This is the hour where “time dilation” usually hits.
  • Hour 3 (The “Finish”): High-tempo music or a race stream. When physical fatigue sets in, you need a high-BPM beat or the visual stimulation of a pro race to keep your cadence from dropping.

TIMING

  • Ride Early: Do your long rides first thing in the morning.
  • Avoiding the “dopamine loop” of checking your phone or social media makes it easier to commit to difficult tasks before your brain becomes overstimulated

NUTRITION

  • honey (20g is ~60 calories) or gummy bears as cheap sugar sources

  • buying special candies or gummy bears

  • Aim to eat/drink every 10 to 20 minutes rather than all at once

AIR

    • Use a large fan in front, but consider a rear fan to keep your back and bibs dry
  • CO2 levels rise over several hours, decrease cognitive function and make the effort feel harder

DRILLS

  • Use standing drills or cadence changes to shift your body position. Indoors, you are “locked in,” so these micro-adjustments prevent soreness
  • Mental Engagement: Break a long ride into 30-minute blocks with specific focuses (e.g., pedaling efficiency or stroke smoothness) to make the time pass faster
  • Every 3 to 5 minutes, stand up for a few seconds. This is critical for relieving pressure on your undercarriage and preventing the “butt pain” that often limits indoor sessions
  • Switch between the hoods and drops, and vary your RPM (e.g., from 90 to 65). This engages different muscle groups and mimics the natural variations of outdoor riding

PLAYLIST:

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  1. cool yourself before, during, after workout
  2. eat chocolates :)

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