Planning a long ride this year?
Cycling is fun. The wind is blowing in your face and you’re generating your own power. And inevitably you will want to ride that little bit further, explore new lanes, reach new places and tick off some of those all-important distance milestones. But a cautionary word before upping the ante – launching into some big rides without taking heed of a few simple rules may well leave you struggling at the roadside.
So here’s how to build up gradually so you can finish it without breaking yourself.
Set realistic goals
“A man’s gotta know his limitations.”
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. On your next long ride, push yourself to ride further than you did last weekend. When preparing to increase your mileage, you need to slowly teach your body that it’s capable of completing longer distances. You’ll eventually see that last week’s distance that was difficult is now easier. Slowly but surely increasing your mileage will put you in a prime position to really crush longer and longer distances.
Pro tip: stay motivated and reward yourself when you complete the smaller goals you set.
Build up gradually
If your usual ride is a few miles to and from the office, with a 20-mile potter at the weekend, don’t try and go straight to doing a 75-mile ride. Sure, that’s obvious, but it’s a mistake a surprising number of people make. You might manage it — some people are just talented — but it’s more likely you’ll plod the last half cramped and uncomfortable, and decide not to bother after all.
Generally, the advice is to not increase training volume by more than ~10% a week and to build slowly. But I also tend to think of rides in terms of time instead of distance since terrain/hills can make a big difference.
Pace yourself
The other way of trashing yourself is to try and go hard every time you ride. You can’t do a 50-mile ride at the same pace as you do a 3-mile office dash.
If your aim is just to finish your target long ride, then aim for a pace that feels easy enough that you could keep it up all day.
Eat and drink
Fuel and water are vital for any long ride. You might be able to do 20-30 miles without eating, but you’ll deplete your body’s energy reserves (the glycogen stored in your liver and muscles) after a couple of hours, and then you need to eat or you risk the dreaded ‘bonk’.
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.
You don’t need to scoff at expensive gels and energy bars. Sports nutrition products can work well, especially if you’re in a hurry and need the almost-instant energy hit they provide. But we’re talking more leisurely riding here, just as easily fuelled by bananas, Snickers bars, jam sandwiches, or whatever is your favorite sugary snack. There are even these marvelous things called ‘cafes’ which give you a place to sit that’s more than six inches wide and will make you a coffee for a further boost.
Just as important as food, before you even swing a leg over your bike you need to make sure you’re well hydrated. On long-distance rides, try to maintain an intake rate of one bottle of water per one hour of active cycling. You will need more liquid if it is hot and you are sweating more.
Water is of course the best option, but if you’re low on food, too, then a low-sugar sports drink will help do the job of hydrating and adding some fuel to your system.
Clothes
Clothes are important because they contribute to resistance. Make sure your clothes are comfortable and not causing abrasions anywhere. It sucks to end a ride early due to saddle sores.
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.
Buddy Up
If you’re willing to go easier or with a group (especially in a draft), you can go much further than you realize.
Not only do some groups make for a more interesting ride, but there are other benefits to riding in a bunch. Firstly, you’ll all share the effort, each taking a turn at the front of the group and bearing the brunt of the wind. Once your turn is over, you can slot back in behind a friend and enjoy the rest.
Final Thoughts
Let’s review: the key things to keep in mind for long-distance cycling are realistic distance-time goals, building up gradually, food and hydration, and clothes. Consider riding in a group to improve overall safety and make some new friends on the road.