Living with Psoriatic Arthritis while training for ultra-distance cycling events is, in many ways, a constant balancing act. My weeks are structured, disciplined, and consistent—but never rigid. I cycle six days per week, both in winter and summer, and that consistency has become the backbone of my physical and mental resilience. During the colder months, I spend most of my time indoors using my Wahoo Kickr Core and my Cycplus T7, often riding on Zwift. In summer, I transition outdoors, where long rides become both a physical challenge and a mental escape. The key is not just volume, but sustainability. Training with a chronic inflammatory disease means constantly asking: “Can I do this tomorrow again?” That question guides every decision I make.
Structuring My Training Week
Over the years, I have developed a training rhythm that works for me. It is not based on perfection, but on repeatability. A typical week includes a mix of endurance rides, tempo efforts, and controlled intensity sessions. I rarely train all-out; instead, I aim for consistency over time. Scientifically, this aligns with the principle of progressive overload combined with adequate recovery, which is essential for endurance adaptation without triggering excessive inflammation.
Typical Training Week
| Day | Training Focus | Duration |
|---|---|---|
| Monday | Endurance ride (Zone 2) | 2 – 3 hours |
| Tuesday | Tempo / Sweet Spot | 1.5 – 2 hours |
| Wednesday | Endurance + Core Training | 2 hours + 20 minutes |
| Thursday | Interval session (controlled) | 1–1.25 hours |
| Friday | Endurance (Zone 2) + Core training | 2- 3 hours + 20 minutes |
| Saturday | Long endurance ride | 3–6+ hours or longer |
| Sunday | Rest or very light spin + Core training | Optional + 20 minutes |
This structure allows me to build endurance while managing fatigue. The long ride is the cornerstone of my training, preparing both body and mind for ultra-distance challenges.
Indoor vs Outdoor Training: Adapting to the Seasons
Cycling six days a week requires flexibility, especially when seasons change. During winter, indoor training becomes essential. Platforms like Zwift allow me to maintain structure, intensity, and motivation even when the weather is not cooperative. Indoor riding also gives me precise control over power output, cadence, and intervals, which is valuable when managing energy levels with psoriatic arthritis.
In contrast, summer riding is less controlled but more dynamic. Outdoor rides introduce variables such as wind, terrain, and temperature, all of which add complexity to training. However, they also simulate real race conditions and build mental resilience.
“The trainer builds your engine; the road teaches you how to use it.”
Both environments serve a purpose, and combining them creates a balanced approach.
Training Through Flare-Ups: Listening to the Body
One of the most important lessons I have learned is that psoriatic arthritis does not follow a predictable schedule. There are days when the body feels strong, and others when inflammation quietly builds beneath the surface. Recognizing early warning signs—stiffness, unusual fatigue, or joint discomfort—is critical.
When a flare-up begins, I adjust immediately:
- Reduce intensity and duration
- Shift to easy endurance or recovery rides
- Increase rest if necessary
From a physiological perspective, inflammation increases stress on the body, and pushing through it can prolong recovery. Instead, I focus on maintaining movement without adding strain.
“Sometimes the strongest decision is to ease off, not push harder.”
This approach has allowed me to stay consistent over the long term rather than being forced into extended breaks.
Recovery: The Hidden Training Session
Recovery is often underestimated, but for me, it is as important as the training itself. Interestingly, I currently do not need much structured recovery time, but I am fully aware that this is highly individual. What works for me may not work for someone else, especially with a condition like psoriatic arthritis.
My recovery strategy includes:
- Prioritizing sleep (7–8 hours per night)
- Incorporating easy rides instead of complete inactivity
- Maintaining an anti-inflammatory diet
- Staying hydrated
Scientific studies show that sleep is one of the most powerful recovery tools, influencing hormone regulation, muscle repair, and immune function. For someone on Enbrel, supporting the immune system through lifestyle becomes even more important.
The Role of Consistency Over Intensity
One of the biggest shifts in my mindset has been moving away from high-intensity training toward consistent, moderate effort. Ultra-distance cycling is not about explosive power; it is about durability. Training at lower intensities (primarily Zone 2) improves mitochondrial efficiency, fat metabolism, and cardiovascular endurance.
From a scientific standpoint, this type of training enhances:
- Aerobic capacity
- Energy efficiency
- Fat oxidation
These adaptations are crucial for long rides where energy conservation is key. Instead of chasing peak performance in a single session, I focus on accumulating quality training over weeks and months.
Mental Strategies for Ultra-Distance Cycling
Ultra cycling is as much a mental challenge as it is a physical one. Long hours on the bike test patience, focus, and resilience. Living with a chronic condition adds another layer to that challenge.
During long rides, I rely on simple mental strategies:
- Breaking the ride into smaller segments
- Focusing on rhythm and breathing
- Accepting discomfort without resisting it
“You don’t conquer the distance—you learn to coexist with it.”
This mindset helps me stay present and avoid becoming overwhelmed by the scale of the challenge.
Nutrition and Energy Management on the Bike
Fueling is critical, especially during long rides. I focus on a steady intake of carbohydrates combined with anti-inflammatory foods where possible. During rides, this often includes energy bars, bananas, and easily digestible snacks, while post-ride meals emphasize recovery.
Example Ride Nutrition
| Phase | Nutrition Example |
|---|---|
| Before | Oats, berries, yogurt |
| During | electrolytes (Maurten 360 mix), gels |
| After | Protein + carbs + vegetables |
Proper fueling not only supports performance but also helps reduce stress on the body, which is particularly important when managing inflammation.
Core Training and Injury Prevention
In addition to cycling, I include core training three times per week. Exercises such as planking and sit-ups help stabilize the body and reduce strain on joints. A strong core improves posture on the bike, which becomes increasingly important during long rides.
From a biomechanical perspective, core stability reduces unnecessary movement and distributes load more efficiently. This is especially valuable for someone with joint sensitivity.
A Personal Reflection: Finding My Own Balance
What works for me today is the result of years of trial and error. Cycling six days a week, managing a chronic condition, and preparing for ultra-distance events is not about perfection—it is about adaptation. I have learned to trust my body, adjust when needed, and stay consistent over time.
There are still days when things do not go as planned, when fatigue or inflammation reminds me of my limitations. But those moments no longer define my journey. Instead, they are part of it.
“Progress is not about having perfect days—it’s about continuing despite imperfect ones.”
Ultra cycling with psoriatic arthritis is not easy, but it is possible. And for me, that possibility is what keeps me moving forward, one ride at a time.
