Ah, long-distance cycling. All of us cycling enthusiasts have the dream of riding like Alex Stieda. The first North American to don the yellow jersey of the Tour De France. He was in Team 7-Eleven and participated in 1986. Going further on every ride was certainly my dream!
If you are interested in long-distance cycling, let me tell you that aerobic and muscular systems play a very big role. One thing I have learned from the journey of long-distance cycling is that you will need endurance. You will need to work on the mindset first and then plan on covering the distance gradually
Also Read: Best Endurance Bikes
How To Do Long Distance Cycling-Tips And Tricks
Learning long-distance cycling is not difficult. Here’s what you can do:
1. Spend More Time On The Saddle
Spending more time on the saddle is something that I would recommend. Well not just me but also Alex Steida. You don’t have to spend more time in the saddle, you have to do it smartly. Now, how does one spend more time on the saddle smartly? Good Question.
You will be taking regular rides on your bicycle, but I also want you to take some extra rides if you can. If you cycle 5 times a week, then I would suggest that you add a 6th ride to your schedule. This can be a small mini-ride. It will enhance your overall endurance level. A recovery ride is equally as important as a hardcore ride.
Ready to take your cycling to the next level? Learn how to increase your average bike speed today!
2. Pedal Smartly
Pedal Smartly! How can a person pedal smartly, and what are some of the tips that every kind of cyclist adapts? Let me ask you a question: How do you start a workout? I mean a normal workout, this can be in a gym or at your home. You would start from a low-intensity workout which would serve as a warmup right?
The same concept applies to cycling. Start slow and then gradually increase the cadence from there. Start pedaling in an efficient gear, the kind of gear in which you are comfortable, just make sure that your legs are comfortable while pedaling.
3. Go With Easy Gearing
Easy gearing and higher cadence are what you should go with in the beginning. Many people go with harder gears and then have trouble maintaining cadence, please avoid this mistake. What you can do in this situation is opt for easy gear and maintain almost 90 rpm, this will prepare you for the longer rides. If you go to the gym, I have a better example for you. You should do a bench press of 10 reps of 20 kgs instead of doing a bench press of 200 kgs at once. You have to be smart in a situation like this and aim for the long-term goals.
4. Have Snacks Ready
Snacks are your friends and you must always have them at the ready when going for long-distance rides. You can mix any kind of juice or energy-rich drink with water and then consume it. Drink at least one bottle per hour. This will make sure that you are energy levels are in order.
Feeling sore after a long ride? Our guide to recovery rides will help you bounce back in no time!
5. Try Mixing Drinks With Water
Sometimes, a person might worry about what they are mixing in the water, don’t think too much about that. The most important factor is the water and your efforts. You will be needing that strength for the journey ahead so don’t pay too much attention to what you are mixing.
My favorite drinks for cycling are Torq Energy Drink and High 5 Energy Drink Mix, nothing else works like they do. Of course, these are my personal choices and you will have favorites of your own too.
6. Pay Attention To When To Eat
I would suggest that you have a bite or two after every fifteen minutes, if the ride is more than two hours long then just take a 30-minute break to eat and refill. Consistency is the main thing that will get you through the day, not perfection. Let me give you some amazing ideas for snacks: Popcorn, granola, energy bars, and nut butter works too!
7. Adopt The Rule of Thirds
Now you might have heard about the rule of thirds. Following the rule of thirds, you have to divide your journey into three equal parts. Let’s take an example of a 60-minute ride, if you are a beginner then this might be a long ride for you.
Following the rule, you will have to divide this journey is 3 equal parts. In the first 20 minutes, just go with the flow. Keep the bike steady and slowly make your way up. In the next 20 minutes, you should be able to feel your muscles going. Pick up the pace now and increase your cadence. In the last 20 minutes, give your all.
8. Keep An Eye On The Wind
The wind can either propel you forward or halt you in their path. Cyclists that start with a tailwind should roll easily as they would have a headwind at the end. If you are cycling with a group then the rules change, sticking during the headwinds is what everyone should do. This will allow the cyclists to take turns at the front while also sheltering one another.
Basic knowledge of the wind is crucial for cyclists, and I would suggest that you learn all about it.
10. Always Be Prepared For Trouble
Long rides are challenging. What’s the first problem that comes to your mind whenever you think about long rides? Well, for me it is getting a flat tire so we are going to go with that. Make sure that you carry enough gear with you to fix two flat tires. You should also have your ID documents and some emergency cash with you.
Another thing that I have observed, often on weekends, I see a lot of stranded cyclists, and many of them are in trouble. I help them out according to my capacity and when I ask them if someone stopped to help them out, their answer is most of the time. Make this a rule, being a cyclist it is our duty to help others on the road, may it be a cyclist or anyone else.
11. Take Breaks and Stay Pain-Free
Taking breaks between rides is very necessary, this practice will also safeguard you against some injuries. I would suggest moving around your bikes when taking a break, stretching is also a really good option. Here are some tips that will work wonders for you:
- Keep on changing your hand positions from time to time, and make sure to wrap your hands around the handlebar and brakes. This will ensure that in the case of an emergency, you will be prepared.
- Try shrugging for 5-10 seconds now and then, this will relax your neck and shoulders.
- When the road is clear, move your hand to your shoulders and stretch, then repeat with the other hand.
- Keep RPM between 70-80.
Discover the freedom and joy of cycling with our guide to why you should ride a bike. Start your journey today!
12. Have The Proper Gear Equipped
Ultra-distance cycling isn’t possible if you are poorly equipped. But what do I mean by being poorly equipped? It means not having the proper clothing on. Needless to say, you are not going for long bike rides in your night suit, right?
Make sure that you have the appropriate clothing on. This includes jerseys, shorts, shoes, and gloves (Don’t forget the helmet at home!). Apart from gear, we also want to talk about the bikes. All of us know that each bike is different right and they are made for different purposes. A mountain bike is going to be very different from a road bike and both of these bikes are not meant for long-distance bike rides.
You need to use an Endurance Bike if you plan on going for long-distance road cycling. These bikes have a relaxed geometry and enhance the comfort of the rider, making them the perfect machines for the job.
Watch: How To Ride Long Distances
Riding long distances on your bike is not impossible but it does require patience and a set of techniques. Watch this insightful video to find out how to ride long distances.
FAQs
Question: What Kind Of Bikes Are Perfect For Long Rides?
Endurance Bikes are made for ultra-distance cycling. They have a relaxed and strong geometry which enhances the overall comfort of the rider.
Question: What Are The Best Helmets For Endurance Rides?
Road Bike Helmets are going to serve you better in this regard. Some of the best choices that you can go for are Bontrager Velocis MIPS, Specialized Airnet MIPS, and POC Ventral Air MIPS. These helmets increase the comfort of the rider during a long bike ride.
Question: How Much RPM Is Recommended For Long Rides?
RPM anywhere between 70-80 is best for long-distance riding.
Recap
Long-distance rides don’t just test your skills but also freshen you up. Yes, the journey is going to feel very intimidating at first but you will slowly ease into it. The tips and tricks that I shared with you are going to prepare you for what lies ahead.
Remember, we are aiming for consistency. So, are there any helpful tips you would like to share? Let me know in the comments below!
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