Whether you are participating in a race or touring, long-distance cycling can be a very satisfying activity. In general, preparing mentally and equipment needed to face the challenges ahead is considered more important than training physically all-out. The best way to get physically fit to prepare for long-distance cycling is to do it! However, there are steps to prepare mentally and logistically that need to be done to make the trip run smoothly.
Step
Method 1 of 3: Planning Logistics
Step 1. Decide how long you will be gone
The type and amount of food and equipment to bring will depend largely on the type of trip you are planning. If you're planning a one-day trip, you'll need far less equipment than if you were going to travel for a week, a month, or a year. Set a vision and consider your expectations. Remember that you must bring everything you need.
Step 2. Plan the route to be taken
Look at the map, and make a route to where you want to go. If you're already thinking about a destination, find a fun route to get there. If your vision is looser, try to at least choose an initial destination as a target. Long-distance cyclists cover an average of 64-97 km per day, although it is not impossible if they cover longer or shorter distances.
- You may find that at first you start covering shorter distances, and then work your way up to 100+ kilometers per day. Plan to gradually add this mileage to your route.
- Bring a map, standalone GPS, or a smartphone with a map of the area you're going through and you've downloaded. Think carefully about stopping points, rest areas, and campsites in the cities you will be passing through. Prepare a list of contacts to call in case of an emergency.
Step 3. Start with a shorter distance
Even if you are in excellent physical condition, it would be wise to slowly enter your long-distance cycling routine. Start by taking shorter trips to destinations closer to where you live, and gradually cover longer distances. If you haven't cycled in a long time, traveling 1, 5 or 3 km will help you find your cycling rhythm again. Taking a few short trips will also give you the opportunity to test the bike and its equipment.
If you're training for a long-distance cycling race, try to practice covering about to of the distance you're going to race. If you're taking part in a "century ride" (cycling 100 miles or about 160.9 km), for example, aim to cover 60-75 miles (96.5-120 km) one way. If you can get this far, you can effectively say you're ready to beat the race
Method 2 of 3: Packing Equipment and Food
Step 1. Wear the right clothes
Wear lightweight, cushioned cycling shorts made of breathable jersey. At the very least, just wear shorts and a t-shirt, or anything that will wick away sweat and feel comfortable cycling all day long. Consider wearing gloves to protect your hands from wind bites and friction with the handlebars. Have cycling shoes with clip-ins on hand, if you have them, but make sure you also bring extra lightweight shoes for a comfortable walk when you get off the bike. Last but not least: wear a helmet!
- It is important to choose shorts that have padding. Cycling pants are usually designed with extra lining to protect the groin, buttocks, and inner thighs from the friction caused by sitting on the bike all day. Make sure you choose the right size!
- If it's cold, consider wearing leggings, thermal pants, or a light sweater over cycling shorts. Although it is a bit heavier and reduces mobility, it will protect bare feet from the cold wind.
- If the weather is sunny, wear sunglasses to protect your eyes from the sun while cycling. This gear is essential, especially if you're cycling right into the sun!
Step 2. Consider ways to carry things
The choice really depends on comfort and capacity. Feel free to use a backpack, especially if you're only traveling for a day and don't need a lot of stuff. If you plan to travel further afield, consider purchasing or making a basket so you can easily carry it on the back of your bike. If you are going to be traveling very long distances, consider building or purchasing a small trailer or caddy that can be pulled behind the bike.
Step 3. Pack the emergency kit
Don't forget to include a portable tire pump, tire patch kit, and basic equipment in case something goes wrong with the bike. Make sure you know how to use this equipment. Practice beforehand! Consider bringing basic first aid kits: antiseptic wet wipes, ibuprofen, and some plaster.
At a minimum, your basic equipment should include a wrench and a tire lever. You can use the tire lever to pry the tire when you need to patch or replace an inner tube. In an emergency, you can use a flat-blade screwdriver or other long, flat, strong object to remove the inner tube
Step 4. Bring the equipment you will really need
If you are planning a trip for several days, you need a place to sleep. Think about whether you really need a tent, or just bring a sleeping bag if the weather permits. Consider how important it is to carry a heavy, expensive camera lens over the practicality of carrying everything in one backpack. Maybe you can read e-books on your phone or Kindle instead of carrying heavy real books; wearing clothes that can be worn for a few days instead of packing a lot of change of clothes; and use a variety of items that have multiple functions.
Step 5. Pack plenty of water and high-energy foods
It is very important to consume enough water and food to stay hydrated and have high energy! Sip water from a Camelbak bottle (a bottle with a straw), or prepare several large water bottles. Bring bananas, various nuts, protein bars, and other healthy solids.
- Complete with electrolyte drink to increase body hydration and muscle function. Your body loses natural minerals when you sweat, and it's important to replace them if you're going to be exerting a lot of energy for long periods of time. You can mix the electrolyte powder into the water, or you can drink an electrolyte-rich drink like Gatorade. Or you can take a few electrolyte tablets, which you can buy at a store that sells supplies for outdoor activities.
- Avoid energy drinks because they can cause you to become dehydrated or experience a sugar crash (an energy spike followed by a sudden drop in blood sugar levels). In general, avoid eating high-sugar processed snacks. However, some long-distance cyclists rely heavily on high-calorie sweets for quick energy.
Method 3 of 3: Long Distance Cycling
Step 1. Stretch first
Take at least 10 minutes to warm up before a long-distance cycling session. Try dynamic stretches like star jumps (jumping jacks), jogging in place, and burpees. Make sure you stretch your legs to reduce the risk of cramping. Pay special attention to the thighs.
Step 2. Set your speed
Start cycling at a pace that is comfortable for you, and try to maintain this speed as best you can. Use a low gear so that your energy is not drained. Try to maintain a speed of about 90 rpm (revolutions per minute) in a low gear so that it doesn't strain your muscles and lungs.
- Don't push yourself too hard, especially if you're going to be cycling for several days in a row. If you're cycling with a partner who's going a little faster, try not to overtake him.
- On the other hand, don't ride in a gear that's too low. If you pedal without exerting yourself, your feet will tire in vain. Find a balance that works for you.
Step 3. Shift gears
If you encounter an incline, shift to a lower gear so that you can reach the top more easily. Shift to a higher gear when going down an incline to create less friction between the tires and the road. Along the way, be aware of how hard you are exerting yourself. If you have to exert a lot of force to pedal the bike, shift to a lower gear to save energy.
Step 4. Take regular breaks
Even if you feel strong, stop every 10-20 miles (16-32 km) to give your body a chance to rest and make sure everything is going smoothly. Replenish lost fluids by drinking water, and increase energy by eating a quick snack. Do stretches so that the muscles are not tense. Continue to take time to rest until you arrive at your destination.
Step 5. Complete the day's cycling activity
Continue to consume water and electrolytes for at least a few hours after you finish your day's cycling. If you're continuing your journey in the morning, take a few minutes to check the map, equipment, and destination for tomorrow.
Tips
- Bring a tire lever, a tire patch kit, a spare inner tube, and a pump. Be prepared for a punctured tire at any time.
- Do a tune up before a long trip. A local bike shop can help inspect the bike to make sure it's safe.
- Make sure you have an emergency contact number on your phone. If you have an accident, this is the first number the paramedics/police will call.
- Use the lightest bike you can afford.
- Consider cycling with a friend who can match your pace. Taking a long cycling trip with a close friend or partner will give you immense satisfaction, and he or she can help you feel responsible. Perhaps even more important is that by cycling with someone you will get immediate treatment in case of an emergency.
- Drink at least 2-4 liters of water per day to replace all lost fluids. Don't wait until you feel thirsty to rehydrate your body! Don't forget to supplement it with electrolytes.
- Make sure the tires have the right air pressure. Air pressure that is too low will slow you down, and too high will make the bike uncomfortable to ride.
- Consider using clipless pedals or foot clips to maximize pedaling efficiency.
Warning
- Obey traffic rules.
- Make sure to always carry a map so you don't get lost.
- Don't forget to warm up to prevent injury.
- Use a helmet.
- Be careful if you have a medical condition that can affect your ability to ride a bicycle. Be sure to always carry any emergency medical equipment you may need. If you are cycling with other people, make sure they are aware of your condition.
