Building up for longer distances

**Haro** · 01-11-2008 09:24 AM

Ok, I'm starting to get into some longer distance stuff and I wanna built up so I can do... say... 10 miles without cramping up or barely having to stop. This is my goal. My question to other long distance riders is do you have a routine? If so what is it? Everyday when I get off the bus (if it's decent weather...) I stretch and do a 2 mile ride with my board in like 15 min. (mild hills and pumping to keep me going) What do you guys do? And how did you increase your routine?

**Cardan** · 01-11-2008 10:34 AM

just keep riding a lot and eventually youll be able to push more miles

**Haro** · 01-11-2008 11:09 AM

Originally Posted by Cardan

just keep riding a lot and eventually youll be able to push more miles

Yup every day. Gotta love it. Any routines? Such as adding a mile every week? Anyone work their legs or abs in a gym on rainy days?

**dboomgaard** · 01-11-2008 02:02 PM

I started cruising from my house to the hills or the graveyard to bomb hills instead of driving. It adds a few miles each way and led up to cruises that included hills, one that I have goes by the beach and 4 of my favorite hills and totals about 10 miles.

**Zap** · 01-11-2008 02:06 PM

Although I do mostly downhill, I like to push long distances on occasion (16 miles is the farthest thus far). I run long distances, which is the best that you can do. Just increase your cardiovascular strength. When I have a push race the previous months I actually use an elliptical with one foot. Weird, I know, but if you lift your leg and kind of "hop" on the elliptical it can actually be quite strengthening.

**Haro** · 01-11-2008 03:26 PM

Originally Posted by Zap

Although I do mostly downhill, I like to push long distances on occasion (16 miles is the farthest thus far). I run long distances, which is the best that you can do. Just increase your cardiovascular strength. When I have a push race the previous months I actually use an elliptical with one foot. Weird, I know, but if you lift your leg and kind of "hop" on the elliptical it can actually be quite strengthening.

Ya, it's not gonna be my main thing, but I enjoy it alot. I like the feeling you get when you stop, look at your watch, and be amazed at how far you got in that short amount of time. I live in a rural area and it is just amazing to look at the country side as you go.

**assumeivan** · 01-11-2008 03:32 PM

I'd say ride more and increase daily.

**Lee W** · 01-11-2008 03:56 PM

Push with both feet too to give yourself a bit of a break every once in a while.

**pavedwave** · 01-12-2008 01:34 PM

If you can walk 5 miles (and I suspect this is true) then you could probably get out and skate 10 miles even today. It's really a question of pacing, and initially its just that mental wall of not being sure how far is "far."

I usually slash around on the board in a small area for a few minutes beforehand, just to get loose and warmed up, then stretch for 5--10 minutes before a ride.

When I haven't ridden for a long time due to rain, injury, or just taking winter weeks off, my 12-mile commute will take 80--90 minutes at a slow pace, then increasing the pace over several months, eventually shooting for 60 minutes or less.

Then its a question of how many days in a row the body will handle it, and decide when to alternate days, or take a couple off. just like a distance runner's routine. Listen carefully the next day how your body's feeling and if you're really up to it. You're gradually building up a strong base, so you shouldn't think about "pushing through pain" during this time.

**VulgarDisplayCFH** · 01-12-2008 01:40 PM

I skated about 2 miles a day for a while. I skated a 15 mile run twice to see if I could do it no problem. And then I skated 27 miles in snow and slush for Skate the Lake (Breast cancer charity). Quite a day, loved it.