6 Excellent Tips to Help You Prepare for Long-Distance Cycling
Long-distance rides are a challenge that demands dedicated training and careful preparation. In addition to proper full suspension e bike maintenance and route planning, here are six pro tips to help you step up your cycling game.
1. Be smart with your food and water intake
Take some time to figure out the optimal eating and drinking conditions for your cycling adventure.
First, test eating different foods in different amounts. See what does and doesn't agree with your body. What gives you a light and energized feeling? What feels heavy and makes you drowsy? What causes you stomach problems like acid reflux or bowel cramps? Some foods that are great in principle might not be friendly to your particular metabolism, so run some trials and see what your body prefers.
Secondly, tailor your meals. Before you set out, we recommend having a larger portion of food that includes both protein and carbohydrates. You want a generous fuel bank as a basis that you can build on throughout your ride. While on the road, ingest small portions of healthy snacks.
Focus on simple carbs for quick energy renewal in regular intervals. Common favorites include bananas, sweets, energy bars, and nutty snacks. Aim to munch on something every 15 minutes or so. The amount isn't as important as consistency.
Regarding water, make sure to have plenty with you. Even for shorter trips, it's an essential luggage item. On long-distance rides, try to maintain an intake rate of one bottle of water per one hour of active cycling. This is an approximate measure. Feel free to adjust it based on factors like exertion, temperature, etc. You may want to mix your water with electrolytes, lemon juice, and such, or leave it plain. Also, if you'll be cycling for longer than two hours, plan refill stops into your route.
2. Set realistic goals
Remember that cycling is an endurance-centric activity. It takes time to get to a level where you can ride cross-country without much problem. The best way to keep your motivation up is to set smart goals and increase them as you get better. Consider your current fitness level, how much time you have, what distance you'd like to cover, and in what timeframe.
Go on a few trial rides to get a sense of your ability, and then make a list of milestones. Be as specific as possible regarding distance, time to cross it, and routes to take. Measure your results and see how they match up to what you'd like to achieve. Use that insight to tailor the next milestone. Rinse and repeat until you get to the level you want to be.
Consider using a power meter attached to the crankset to track your output during rides. This can help you fine-tune your training plan to reach your desired level of performance.
3. Mind the wind
The wind is like a randomly moody coworker: it can be a great help or hinder your progress for no good reason. The two things you can do to manage your wind situation are to learn to monitor its direction and prepare with good clothing.
If you have a tailwind (coming up behind you and pushing you along) when you start out, go at an easy pace. This is for two reasons: first, no need to exert your body when you have a bit of supportive force.
Second, a tailwind at the outset means a headwind upon your return. You want to save as much energy as you can to fight the currents on your way home.
If you have some company, stay close together to form more of a barrier to the adverse winds. Take turns riding at the front so that one person can temporarily shield the others.
Clothes are important because they contribute to resistance. Wear comfortable, streamlined tights or padded shorts, body-tight shirts, and fitted cycling jackets. Loose, flappy clothing will make you a human flag, catch the wind currents, and slow you down. That means you'll have to exert much more energy to get ahead. Tight clothes mean a streamlined figure, making you more aerodynamic and reducing resistance as you ride.
4. Pace your pedaling
Long-distance bike rides are like marathons: you'll do best if you maintain a steady pace. Try to maintain a pace of about 90 RPM. If you go full-throttle right out the gate, you will overexert and not be able to complete your distance. If you go too slowly, you'll drag it out and end up on the bike for the entire day or even longer.
You want to cycle at a cadence that isn't too laid back nor too strenuous. Pay attention to the signals your body is sending you. If your breathing is so heavy that you can't speak, you are going too fast (assuming it's not because of the wind blowing in your face). If you notice a constant burning feeling in your legs, there's an excess of lactic acid: you are riding too hard.
5. Plan for pain relief
The longer the ride, the more opportunity for numbness, aches, and cramps. To minimize pain risk:
Switch up your position.
Move your hands, shrug a few times, and stand up occasionally.
Glide on inertia for a few seconds, let your legs hang, and rest.
When safe, reach a hand between your shoulder blades, then the other one. Pack some pain relief gel and support bandages to address more serious aches until you get home.
6. Pack for emergencies
When cycling alone, be prepared for emergencies. If you can, cycle with a buddy or group for increased safety and support. Pack a first-aid kit, a multifunctional tool, some identification, some money, and necessities for fixing flat tires. Don't forget to bring your cell phone and make sure it's fully charged.
Final Thoughts
Let's review: the key things to keep in mind for long-distance cycling are food and hydration, realistic distance-time goals, wind resistance, pedaling pace, pain relief, and potential emergencies. Consider riding in a group to improve overall safety and make some new friends on the road.
