Long-distance cycling is very rewarding.It is more important to be prepared for the challenge than it is to train your body.A long cycling trip is the best way to train for a long trip on a bike.There are a number of mental and logistical steps that can be taken to make the journey go more smoothly.
Step 1: Decide how long you'll be away.
Depending on the type of trip you're taking, the amount of food and gear that you bring is highly dependent.If you only go for one day, you will need less gear than if you are on the road for a week, a month, or a year.Check your expectations and set your vision.You have to carry everything you use.
Step 2: Plan your route.
Look at a map and figure out where you want to go.You should figure out an exciting way to get there if you have a destination in mind.Pick an initial goal to shoot for if your vision is loose.The average long-distance cyclist goes between 40–60 miles (64–97 km) each day.You can start off cycling shorter distances and work your way up into the 100 kilometer range.You should plan this gradual strengthening into your route.You can carry a map, aGPS, or a phone with you on your bike.Think about possible stops in towns, rest stops, and camping locations.If there is an emergency, have contact plans.
Step 3: Start with the shortest distances.
Even if you're in great shape, it's still wise to ease into the routine of biking monstrous distances each day.Short trips close to home are what you should start with.Slowly work your way up to longer distances.Even a mile or two will help you get back on your bike.You can road-test your gear on several shorter trips.If you are training for a long-distance bicycle race, you should ride a ride that is 1/3 to 1/2 the distance of the event.You can cycle 60-75 miles in one go if you work up to the point where you can ride 100 miles.You're ready for the big ride if you've gotten to this point.
Step 4: It's a good idea to dress appropriately.
The shorts are padded and the jersey is lightweight.You can comfortably cycle in all day if you wear shorts and a t-shirt.Wear gloves to protect your hands from the wind and handlebars.Bring your clip-in cycling shoes, if you have them, but be sure to pack a lightweight pair of extra shoes so that you can walk around comfortably when you're off the saddle.Don't forget to wear a helmet!The shorts need to be padded.With extra fabric, cycling shorts are designed to protect your groin, rear, and inner thighs from the effects of sitting on a bicycle seat all day.Make sure they fit.Wear leggings, thermals, or lightweight sweats if it's cold.It's worth the added weight and mobility loss to protect your legs from the cold.sunglasses to keep the sun's rays out of your eyesIf you find yourself biking directly toward the sun, this is important.
Step 5: Think about how you'll carry things.
The choice is dependent on comfort and capacity.If you don't need much, you can use a backpack.If you are going on a long trip, make sure you have a way to carry things on the back of your bike.If you are going on a long trip, you should consider buying a small trailer or caddie.
Step 6: You should pack an emergency kit.
If something goes wrong with your bike, you should have a tire patch kit, portable tire pump, and basic toolkit.Make sure you know how to use the tools.Carrying a basic first-aid kit is a good idea.A basic toolkit might include a set of Allen wrenches and a tire lever.When you need to patch or replace a bike tire, you can use the tire lever.You can use a strong object to get the tube out in a pinch.
Step 7: Take only what you need.
If you are going for a multi-day trip, then you will need a place to sleep, but if the weather is nice, you can use a sleeping bag.The practicality of carrying everything on your back outweighs the importance of your expensive camera lens.Maybe you can read on your phone, wear clothes multiple days in a row, and use various items to suit multiple purposes, instead of packing so many changes.
Step 8: High-energy foods and plenty of water are required.
You need to stay hydrated and have high energy levels.Slurp from a Camelbak.Bananas, nuts, and other high density foods can be brought.Enhancement of hydration and muscle function can be achieved with a supplement with electrolytes.If you sweat, it's important to replace the minerals in your body.You can mix electrolyte powder into your water, drink electrolyte-rich beverages like Powerade, or pop electrolyte pills, available in bulk from many outdoor-supply stores.Energy drinks can cause a sugar crash if you drink them.It's a good idea to avoid fueling your ride with processed snacks.Some cyclists prefer high-cal candy bars for their quick-release energy.
Step 9: First you should stretch.
Warm up for at least ten minutes.Try stretching like jumping jacks and jogging in place.To reduce the risk of leg cramps, be sure to stretch out your legs.Don't forget to pay attention to the thighs.
Step 10: You have to pace yourself.
If you want to keep up this pace, start cycling at a speed that suits you.Don't wear yourself out by using a lower gear.To go easy on your muscles and lungs, try to keep up a rate of roughly 90rpm on a low gear.If you'll be cycling for multiple days in a row, don't push yourself too hard.Try to keep up if you're riding with a faster partner.Do not ride in a gear that is too low.You'll tire out your legs if you don't put any effort into pedaling.You can find a balance that works for you.
Step 11: Shift your gears.
Changing into a lower gear when you reach an upward slope will make it easier to reach the top.It's a good idea to change to a higher gear when going down a hill.Stay aware of how hard you are working.If you can't push the pedals, you should switch to a lower gear.
Step 12: Take regular breaks
If you feel strong, stop every 10–20 miles to give your body a rest and make sure everything is running smoothly.You can boost your energy levels by drinking some water and eating a snack.Your bike should be checked for any problems.It's important to stretch your muscles.Continue taking breaks until you reach your destination.
Step 13: It's time to finish for the day.
Continue to consume water and electrolytes for several hours after you have finished cycling.Take a few minutes to look over your map, gear, and goals if you'll be riding in the morning.