3 Smart Ways to Survive Your Next Suffer Fest on the Bike
There’s a point in almost every hard ride where it stops being fun and starts feeling like work. Some people call it a “suffer fest.” As a professional and lifelong cyclist, I’ve had plenty of those moments in races, in training, and even on solo rides where motivation was the only thing keeping my legs turning.
The thing I’ve learned over the years is this: suffering isn’t something you just endure. It’s something you can manage. The goal isn’t to avoid hurt. It’s to deal with it smartly so you finish stronger, mentally and physically.
Here are three simple yet powerful ways to get through the tough spots on the bike, and come out feeling more in control.
1. Break the Ride Into Manageable Sections
One of the biggest mistakes riders make during a hard session is committing to the full suffering all at once.
Instead of thinking about the whole ride as one big block of discomfort, try mentally breaking it into smaller chunks. I often think of it like this:
- Warm-up and settle in
- Focus on the next 15 minutes
- Then the next climb or interval
- Then the next corner, feed station or turn
When you narrow your focus to just the next piece rather than the whole journey, it becomes far more manageable. This works for interval sessions just as well as long sustained efforts.
It’s like telling your brain: “Just get through this bit. We’ll reassess after.”
This simple shift in thinking takes the pressure off and helps you hold better pacing, control fatigue and stay mentally engaged rather than overwhelmed.
2. Use Your Breath as a Rhythm Anchor
When the effort spikes, so does your breath. Fast and shallow breathing can feed into that sense of panic and fatigue.
One of the most effective tools I’ve used is intentional breathing. Try this:
- Inhale for a controlled count (for example, 2–3 seconds)
- Exhale for a similar or slightly longer count
- Focus on keeping your breathing smooth and rhythmic
When you sync your breathing with your pedalling, you return a sense of control to your body and calm your nervous system. It doesn’t make the effort easy, but it makes it manageable.
3. Fuel Your Mind as Much as Your Body
You already know fuel matters physically. What many riders overlook is that mental fuel matters just as much during hard rides.
If your internal dialogue is negative, every pedal stroke feels heavier. Try reframing your self-talk:
- “Just hold this pace for another 5 minutes.”
- “This effort is part of progress.”
- “Keep calm and stay steady.”
This isn’t about pretending suffering isn’t real. It’s about choosing language that reinforces confidence rather than doubt.
Another helpful tactic is visual focus. Look ahead, pick a landmark, and aim for it. Small targets keep you moving forward.
Why These Tips Work Together
Each strategy tackles a different part of the challenge:
- Mental partitioning makes the effort feel smaller
- Breathing control brings calm and efficiency
- Positive reframing keeps your mindset working with you, not against you
Done together, they make hard rides less punishing and more productive.
Suffering Isn’t a Bad Thing, It’s Part of Growth
Suffering on the bike isn’t a sign you’re weak. It’s a sign you’re pushing your boundaries. What separates riders isn’t the absence of pain. It’s how well you manage it.
The next time you hit a rough patch:
- Break the ride into pieces
- Breathe with purpose
- Talk to yourself like you would to a friend
These aren’t magic tricks, but they work, especially when the legs want to quit and the mind starts to wander.
You don’t just survive the suffer fest. You learn from it.
Ride smart. Ride strong.
— Chloe and the Hosking Bikes Team