Endurance riding is an exciting but demanding sport that requires proper training and fatigue management. Riding long distances over challenging terrain puts immense physical and mental strain on both horse and rider. With the right preparation, you can build your endurance and minimise fatigue during training and on event day. Here are some tips on managing fatigue when training for an endurance ride:
Follow a Progressive Training Programme
Don’t try to ramp up your training too quickly. Build up distance and pace gradually over several months to allow your body to adapt. Dramatic increases in mileage or intensity lead to overtraining, burnout and injury. Start with shorter rides of 1-2 hours and add 10-15% more time or distance each week. Include rest days and lighter workouts like walking or swimming to recover. Aim to peak your training 2-3 weeks before the event.
Focus on Cardiovascular Fitness
Endurance riding requires immense cardiovascular endurance. Regular cardio exercise like cycling, running and swimming builds your aerobic capacity and endurance. Interval training with short bouts of high intensity work followed by rest also boosts VO2 max and lactate threshold. Two to three cardio sessions per week in addition to riding helps condition your heart and lungs.
Build a Strong Core
A strong core is essential for maintaining proper riding posture over long hours. Weak core muscles fatigue faster, stress the back and affect balance. Do core exercises like planks, crunches and leg lifts 3-4 times a week. WallPilates and yoga also strengthen core stability and flexibility to withstand endurance riding demands
Prioritise Rest and Recovery
Rest days are as important as training days when preparing for endurance competitions. Muscles need 48 hours to recover after strenuous rides, so schedule complete rest days or lighter activities between hard training sessions. Get enough sleep, eat nutrient-rich foods and address any nagging injuries. Massage, ice baths and compression gear can also help accelerate muscle recovery.
Correct Nutrition Fuels Rides
Eat a diet high in complex carbs, lean protein and healthy fats to fuel rides and aid recovery. Carbohydrate loading 2-3 days before an event maximises energy stores. Stay hydrated before, during and after riding. Consume 30-60g of carbs per hour on long training rides. Pack snacks like energy bars, gels, bananas and sandwiches. Caffeine in moderation can help combat fatigue, as can glucose chews such as Lift Glucose Activ for a quick energy boost.
Set a Sustainable Pace
Going too hard and fast early in a long ride often backfires. Monitor your speed and heart rate, and ride at a pace you can realistically sustain for the full distance. Save a burst of speed for the final stretch. Stay mindful of terrain, weather conditions and your horse’s fitness when gauging pace. Proper pacing prevents lactic acid buildup that contributes to fatigue.
Staying vigilant about training load, recovery, nutrition and pacing makes completing an endurance ride possible. Be patient in your preparation, enlist help from experienced riders, and you will develop the endurance to manage fatigue when the big day arrives. With the right training approach, endurance riding can be an invigorating challenge.
