# Retrospective from Surviving A 300 km Cycling Ride #Fitness #Well-Being *Last Updated: December, 2025* ![[Screenshot 2025-12-08 at 3.56.25 PM.png]] Long rides have a way of collapsing every part of you across your fitness, mindset, and discipline into one long feedback loop. There’s simply too much valuable data in a ride, from heart rate to cadence, to ignore a proper retrospective. It reveals the story beneath the miles: the strengths that held the day together and the weak spots that quietly surfaced as the hours wore on. Here’s what worked during a [round-trip cycling effort between Bangalore and Mysore](https://www.strava.com/activities/16630944357), and what needs sharpening in training before the next big ride. ## What Worked Well #### A Good Aerobic Engine Recorded an average HR of 130 bpm across 18+ hours of moving time, with a max HR of just 155 bpm. This profile indicates: - Solid aerobic conditioning - No excursions into unsustainable zones - Stable cardiovascular output even as mechanical fatigue accumulated For a sub-LT1 effort over this duration, the HR pattern suggests a dependable endurance base. #### Smooth Early Pacing Early-ride speed held consistently above 18–20 km/h across long segments. - No major HR spikes - Even power estimates (~70–90 W) - Controlled cadence in the first 60–80 km This restraint preserved glycogen early and prevented premature muscular fatigue. #### Resilience Across Distance Despite significant slowdown in the second half, the full ride closed at an average speed of 16.5 km/h. The notable drop on segments like Kanakpura Road (~6–8 km/h) reflects fatigue but also shows the ability to keep moving when efficiency dropped sharply. #### Hydration Basics Are Working Riding in 92 percent humidity without cramping points to good hydration timing. Even with minimal electrolyte precision, fluid intake kept neuromuscular stability intact across 18+ hours of pedaling. #### Mental Grit The slow patches with 6 to 9 km/h crawls weren’t pretty, but I will take the refusal to stop as a win. ## Things that need attention ![[Screenshot 2025-12-08 at 3.57.04 PM.png]] #### Ride Efficiency Through Cadence Average cadence for the ride was 64 rpm, with several hours spent grinding in the 50–60 rpm range. This increases muscular load and accelerates fatigue at low wattages. Shift earlier to save the legs and smooth power delivery over long distances. **Going forward:** - Aim for 80–90 rpm on flats - Aim for 70–85 rpm on climbs #### Building Fatigue Resistance Heart rate drifted upward in the second half despite falling speed, a classic sign of cardiac drift and muscular fatigue mismatch. **Training plan:** - 90–120 min uninterrupted Z2 steady-state blocks - Limit mid-ride stoppage time to prevent cooling and stiffness - Occasional 3–4 hour sub-LT endurance rides to push aerobic durability #### Fueling With Discipline Segments dropping to single digit pace coincide with likely glycogen depletion. Estimated caloric burn was 13,784 kcal, while actual intake was far lower. **Fueling protocol:** - ~80 g carbs/hour (320 kcal) - Intake every 15–20 minutes - Carry redundant fuel sources to avoid supply gaps #### A Smarter Pacing Strategy The early effort, while controlled, wasn’t calibrated for an 18+ hour ride, especially with elevation spikes on the return. **Next time:** - Keep first 60 minutes strictly in low Z2 - Allow speed to build only after the aerobic system settles #### Muscular Endurance for Rollers Short rollers repeatedly dropped speed below 10 km/h even when gradients were mild (<2 percent). This points to insufficient sustainable torque at moderate cadence. **Weekly work:** - 5 × 4 min Sweet Spot (88–94 percent FTP) - High-cadence drills (95–100 rpm) - Occasional low-cadence strength work (55–65 rpm) on controlled climbs #### Hydration With Electrolytes Humidity accelerates sodium loss, which quietly erodes power and focus. **Routine:** - Drink 500–700 ml/hour - Add electrolytes each hour - Add salt every 2 hours #### A More Structured Mental Game Late-ride slowdowns weren’t purely physiological, focus drift was visible from segment variability. **Solution:** Break the route into small, 20 km checkpoints. Stay inside the present block, not the remaining 200 km. #### Core Stability for Late-Ride Form Posture breakdown in the final 60–80 km implies proximal muscle fatigue more than leg fatigue. **Daily 10-minute routine:** - Planks - Dead bugs - Back extensions - Hip mobility ## **Closing Thought** A long ride is a mirror. It shows the work you’ve done and the work you’ve skipped. This 300 km effort made one thing clear: the next stage of improvement isn’t brute force, it’s efficiency, structure, and disciplined execution across cadence, fueling, pacing, and mental strategy.