1. Ride as much as you can.
The more you train, the more you progress. The body will develop adaptive response to fatigue. With that response, your ability to perform gets better.
2. Often is more important than more. You will see much better results with three one-hour rides a week over one three-hour ride per week.
3. Use a heart rate monitor. There are a lot of metrics you can
get and a power meter can help you if you have access to one,
but if I had to choose just one, I would use the heart rate. You
should only do a max heart rate effort once in a while. Sustained
60°/o-80°/om ax heart rate efforts are where you can makes ome
difference in your fitness.
4. Drink one bottle of fluid per hour. If you are riding in the heat,
drink two bottles every hour no matter the ride length and make sure
you are adding electrolytes.
5. Add some isotonic workouts to the mix. A lot of cyclists focus
so much on riding that they miss the strength training that can pay
off on longer rides and hot days. On the team, we always incorporate
strength training into the riders' programs.
6. Eat and drink before you're hungry or thirsty. When those
sensations arrive, it's already too late. Make it automatic. Drink in
small amounts all the time. Same with the food. Start with bars and
solids and move to gels as the ride progresses.