Long-distance cycling can be a challenging but also rewarding experience. Whether preparing for a multi-day tour or a cross-country adventure, proper planning and preparation are key to success.
With the right mindset and gear, you can confidently tackle even the most demanding routes. To help you get started, we’ve put together a list of 16 excellent long-distance cycling tips that will help you make the most of your journey.
Let’s go!
1. Carb-loading
Carb-loading typically starts two days before the ride, so you must plan. Rest during these days, and your muscles will build plenty of glycogen stores if you eat correctly. On carb-loading days, you should eat at least 10 mg of carbs per kg of body weight.
The most crucial carb-loading meal is the one the night before your long-distance bike ride. All kinds of pasta with bolognese sauce or maybe some fish with potatoes are good enough. Any rice dish is also perfect for adding carbs to your meal.
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2. Start With Shorter Distances
This is common sense, but many cyclists disregard it and start with a big ride. They go for a super long ride unprepared and then suffer a lot.
Even if you feel you are in great physical shape during the ride, remember that bike riding can be a challenge for you for a long time if you plan to make 100 miles-ride starting with 20-30 miles around your home or maybe in the city.
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You must gradually increase your rides’ distances and slowly reach the point when you can make your big century ride. Before the ride, you can try 50% or 75% of the planned distance a few times. If you are OK with that, you are probably ready for the long-distance ride.
3. Use GPS Bike Computer With Heart-rate Monitor
At first, I was not sure how this could help me on my rides, but after my first long-distance bike ride, I realized that it’s a great tool. Looking at the stats on the go can be very motivating and rewarding.
Typically I check time, distance, speed, average speed, and heart rate zones. With all this information, I can cycle smarter and be more motivated. If your cycling computer can connect to Strava and Strava segments live, you will be even more motivated and competitive.
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Checking your heart rate zone in the big climbs and stay in the correct zone. You can always buy a dedicated GPS bike computer with a heart rate monitor and become a better cyclist. Of course, there is also an option to use a sports watch with cycling mode.
4. Pedal Smart
Maintaining a cadence of around 90 RPM is crucial for your long-distance rides. In these zones, you give your muscles and aerobic system a break. It is scientifically proven that 90 RPM is the most efficient cadence speed. It would help if you considered this in your cycling. Finding the right cadence speed is tricky if you don’t have a cadence sensor on your bike.
You have two options: buy a cadence sensor or count until you get accustomed. Take a 15-second time interval, and as you pedal, tap your knee each time at the top of the pedal stroke. Count how many times you tap. 15 = 60 RPM , 17-18 = 70 RPM. 20 = 80 RPM , 22-23 = 90 RPM , 25 = 100 RPM , 27-28 = 110 RPM.
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5. Eat And Drink a Lot During The Ride
This one is one of the most crucial long-distance bike riding tips. Your target should be eating one piece of food every 15-20 minutes. One bottle of water ( around 1 liter ) every hour also should be OK. Of course, this depends on heat and exertion level, and you should adjust adequately.
If you don’t eat enough, you can hit the wall and feel the so-called “bonking.” It means you haven’t taken enough carbohydrates while cycling and have exhausted your body’s glycogen reserves, leaving you with deficient blood glucose levels. You will feel extremely weak and tired, and most probably, your ride will get to an end.
To bonk while cycling is something you should NEVER experience and avoid at any cost. So eat every 15-20 minutes enough, and this will never happen to you. Usually, I carry one energy bar every 20 minutes of my ride, and in the middle, I make a big meal in some countryside restaurant. Just in case, always get some extra food and water supplies.
“Bonking” means that you haven’t taken enough carbohydrates while cycling and have exhausted your body’s glycogen reserves, leaving you with shallow blood glucose levels. You will feel extremely weak and tired, and most probably, your ride will get to an end. To bonk while cycling is something you should NEVER experience and avoid at any cost.
So eat every 15-20 minutes enough, and this will never happen to you. Another option is to take energy gels during your ride. Usually, I carry one energy bar or energy gel every 20 minutes of my ride, and in the middle, I make a big meal in some countryside restaurant. Just in case, always get some extra food. Also, I often carry some bananas because they are excellent food for cyclists.
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6. Use The 20-40s Technique
Pedaling like a pro is not an easy task. But there are some techniques you might use. For example, the 20-40s process by Laura Trott.
When you try to improve your speed and stamina, you can try this technique called 20-40s. Sprint for 20 seconds, rest for 40 seconds and repeat that sequence four times for one set. You can do this drill in as many sets as you want, and you will improve your fitness and speed during the process.
7. Check The Weather
Hardcore cyclists always say that the wind is your enemy or your friend. If you cycle with the tailwind, you will be faster and use less energy. If you are going against the headwind, you will need much more energy, and most probably, you will cycle slower.
In a group, stick together and take turns at the front, working to shelter the others. When you experience a tailwind, use it and increase your average speed because you don’t know when the wind will change direction.
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8. Ride In The Right Gear
Finding the right gear for each situation is the key to using your bike efficiently. If you ride in too low gear, your legs will work too hard, your cadence will be very high, and you will get tired quickly. If you ride in too-big gear, the effort will be enormous, and you will get yourself down.
In general, as mentioned previously in the article, you should easily maintain a 90 RPM cadence. Remember that the low gears are for climbing, and you should switch to the correct gear before hitting the hill.
You will climb slowly but steadily and maintain a good average speed. The medium gears are suitable for flat-out terrains or tiny hills. The biggest gears are generally for descending or when you want to accelerate.
9. Always Plan For The Worst And Hope For The Best
Most of the time, your rides will be smooth sailing along the hills, but sometimes bad things happen. It would help if you ALWAYS were prepared when it happens. In my opinion, this is one of the essential long-distance bike riding tips.
Always carry at least two spares of inner tubes, tire levers, a good multi-tool, a reliable bike pump, cell phone, ID, and some cash. You can always stash a $20 bill somewhere apart from your money.
10. Check Your Bike Before The Big Ride
Giving your bike a quick mechanical check before a big ride can save you a lot of trouble. First, you have to check your wheels to see if they are tightened correctly, and you can also spin the wheels to see if they turn well and without touching the brake pads; after that, inspect the tires.
They should have adequate air pressure, and most tires have a print on the sidewall with the correct range. Most road tires have a pressure of 80 to 130 psi (pounds per square inch). Always check for any cuts or nicks in the sidewall or tread of the tires.
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You can also make a quick brake test by spinning the wheels individually and applying the brakes. You can lube the chain before a big ride if needed because it can make a huge difference. Always use the correct lube for the weather and road conditions, and you should be fine.
11. Slice Up The Course To 3 Parts
Divide the ride virtually into three equal distances. For example, if you plan for a 90-mile race, divide it into three parts of 30 miles. The first part should feel natural, and your goal must be to grip the road and warm up your muscles.
During the second part, you will feel your muscles working hard, and in the last section, you are ready to go for the final sprint and exhaust your body to a maximum.
Never start too quickly jumping on the first climb pretending to be Lance Armstrong. This tip is also excellent because you will feel better mentally each time you make it to the end of the parts. It will feel like three medium-distance bike rides instead of a big, scary one.
12. Use The Science Of Aerodynamics
Aerodynamics in cycling is something that professionals improve and use all the time. It’s not a biIt’sal for the casual rider, but why not use the techniques on your long-distance bike ride?
It would help if you always aimed to stay in the perfect aerodynamic shape, which is even more relevant to your fast downhills. Try to ride on your drops, tuck in your elbows, arm, and head, and stay as compact as possible. Never disregard safety; if you ride on bad roads, balance aerodynamics and a stable position.
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13. Bike Set Up
The bike setup is not so meaningful on your short rides, but it could be crucial on a long-distance bike ride. Getting a bike that is the right size for you is essential thing, but some riders still disregard it. If you don’t understanddon’tgo to a local bike shop, ask for the perfect frame size, and help you.
The saddle height is also underestimated, which can change the whole game for you. If the saddle is too high, to maintain the total power at the end of the downstroke, the pelvis has to tilt laterally, causing a side bend at the lumbar spine.
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This repeated lateral side bend and pelvic tilt can cause sacroiliac joint and also lumbar spine problems in the long term. If the saddle is too low, on the other hand, the knee doesn’t go through as broad a rangdoesn’tvement, increasing the pressures going to the kneecap and thus increasing the chance of knee pain. Also, it may cause back pain.
14. Clothing And Equipment
You have to be comfortable and safe during your long-distance bike ride. The helmet is number one on your list, and you should buy a basic helmet from a good producer with a lot of ventilation. Don’t go for the cheap and colorfDon’tlmets because you will not look like Alberto Contador.
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The second most important thing on your list is the shorts. Bib shorts may look ridiculous, but with their inbuilt padding, they are the most comfortable option for your big ride, and your butt will be thankful. The cycling gloves are also decisive because you will feel every bump in your hands after a few hours of cycling.
A good pair of sunglasses is also crucial because they protect you from the sun, bugs, and wind. Even if you plan to ride your bike in the summer, you should buy a good cycling jersey for the hot weather.
Another crucial part of your clothing and equipment list is a pair of high-quality road cycling shoes. I can assure you that you will never return once you try cycling with one of those.
If you plan to ride in the dark, consider some lights. Front bike light and right taillight are the first options. Also, wearing reflective clothing is a must.
The rest of the dress and equipment is optional and, in my opinion, not so crucial for your long-distance bike ride. If you live in a rainy area, maybe you should consider buying a good rain jacket which is waterproof enough for your needs.
15. Ride Frequently
Riding frequently, in my experience, is the best way to improve your stamina and fitness level. Thus you will prepare for a long-distance ride. It is one of the best long-distance bike riding tips ever.
If you ride, let’s say, once every two weeks for 50 miles is worst than cycling every day in tlet’sek for 5-10 miles. The regular daily commutes to your college or work would become much more comfortable too.
You get in better shape, and maybe once a week or every two weeks, you can make a long-distance ride, gradually increasing the miles. If the weather is terrible, you can train at home with a good and reliable bike roller.
There is no other tip to help you more than this: get out, hit the road, and cycle.
16. Read a few books about long-distance cycling
You can prepare for your journey by reading the fascinating stories of others who made it before you. I enjoy reading about cyclists who travel worldwide while discovering many things about themselves.
If you are still wondering which book to take, please check our astonishing article about the 101 books every cyclist should read. You will find your next book there.
