Based in New York City, Wayne Jay Forman leads the DJF Global Group, where he provides coordinated coverage solutions that include after the event (ATE) insurance. A fitness enthusiast, Wayne J. Forman enjoys cycling in his free time and rides 50 to 80 miles almost every day.
For those who are actively working to build up endurance when cycling, a key is pacing, with a common mistake being pedaling with too much exertion, having chosen a gear that does not economize effort. Rather than selecting a gear that makes it challenging to turn over the pedals, find a gear that allows an easier, more rapid cadence.
Maintaining a cadence within the 90 RPM-plus range eases the load on the body’s muscular and aerobic systems. This is similar to a weightlifter choosing to bench press 35 pounds 5 times, rather than lifting a single rep of 175 pounds and not being able to complete a second lift.
Another key to extending time in the saddle is maintaining consistent hydration, with a bottle of water per hour recommended. At the same time, take a bite of food, whether it is a potassium rich banana or energy bar, three or four times an hour.
A final consideration involves being aware of wind direction and its impact on energy expenditure over the full distance of the ride. A strong tailwind on the way out sends a clear message to take it easy at the outset. This will save energy for a return segment that will likely require fighting a headwind.
Wayne Forman 