Preparing for a long cycling ride means different things for different people. If you are a novice cyclist, a long ride could be a five-mile trek. On the other hand, a more experienced rider may be gearing up for a 60-mile ride. Whichever cyclist you are, there are some tips for a long cycling ride that can benefit any cyclist.
What kind of ride are you looking to complete?
For any cyclist who is planning for the next level of cycling training, the key is to build up strength, endurance, and intensity. If you are currently cycling for a 30-minute ride on both weekend days, then you should increase the length of your ride by 15 minutes per session. As a result, within a month, you will be cycling for 2 ½ hours per ride. To build up to this intensity, you should also ride a couple of additional times per week for at least 30 minutes. If your cycling endurance is longer than this example, then increase your cycling training accordingly.
When cycling a long distance, you need to conserve your energy. It is recommended to remain at a steady cadence rather than starting off at a sprint only to run out of energy after the first mile. Slow and steady wins the race.
Eat and Drink Plenty
On a long cycling ride, you should plan to drink a bottle of water per hour. You can add extra supplements to your water or a sports drink to replenish your electrolytes. In addition, you need to make sure that you add a salt supplement to your intake to replenish the sodium you lose during training. This is especially the case during those hot days. Regarding eating, you should plan to eat a couple of bites of food every 15 minutes.
Take Advantage of the Wind
If possible, you should take advantage of the wind. Is there a strong wind predicted for the day? If so, consider which direction the wind is coming from when planning your route. Planning to have the wind at your back to push you on the way home is a great idea for sagging energy.
Plan for a Breakdown
When going on a long cycling ride, it makes sense to plan for an emergency you should bring an emergency kit to repair a flat tire, or two. Don’t forget a multi-tool. Furthermore, for your personal safety, you should bring along your phone, ID, and some cash. It is best to plan and never use than to never plan and need to use.
You need to build up strength and endurance if you want to increase your cycling distance. While training for those long-distance cycling rides, you need to be prepared for your safety. The above tips will help you achieve your next training goal.