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long distance cycling

How to Train for Your First Long Distance Bike Ride

Long distance cycling is a rollercoaster of challenges, sweat, and unbelievable rewards. But let’s get one thing straight, it’s not just about hopping on a bike and pedaling for hours. Nope. If you don’t prep the right way, you’ll end up hangry, tired, and possibly questioning all your life decisions halfway through the ride. Trust me, I’ve been there. Let me break down what I’ve learned through trial, error, and some seriously sore butt cheeks.

long distance cycling
long distance cycling

Set Realistic Goals (Or Risk Burning Out)

It’s easy to get overexcited. I mean, who doesn’t love the idea of smashing a 100-kilometer (62-mile) ride right off the bat? But if you haven’t cycled beyond your local park, that’s a recipe for disaster. Start small, like really small. My first “long ride” was 30 kilometers (18 miles), and even that had me sucking wind. I gradually pushed the distance,40 km (25 miles) one week, 50 km (31 miles) the next. Progress takes patience.

Also, think about terrain. Riding on flat paths feels like cruising, but throw in a hill or two, and suddenly you’re questioning your life choices. Plan routes that match your current fitness level. There’s no shame in building up.

Fueling: Before and During the Ride

Your body is like a car, it needs fuel to run. Skip this step, and you’ll bonk (cyclist slang for running out of energy) faster than you can say “energy gel.”

Before the Ride: The night before, I eat something carb-heavy. Pasta, rice, or even a big old sweet potato does the trick. The morning of the ride, I keep it light, oatmeal with some peanut butter or a banana and toast. And coffee. Always coffee.

During the Ride: Here’s where I learned the hard way. On one of my early rides, I brought… nothing. No snacks, no water. By kilometer 30 (mile 18), I felt like a zombie. Now, I pack bananas, energy bars, or even small sandwiches. Every 45 minutes, I munch on something, even if I’m not hungry. For drinks, I stick to water unless I’m going for more than two hours, then I add electrolytes to avoid cramping.

Pro Tip: Practice eating and drinking during training rides. You don’t want to discover mid-event that energy gels make your stomach do backflips.

different sports drinks
different sports drinks

Training: It’s Not Just About Distance

Riding long doesn’t mean going long every single day. If you try that, you’ll burn out faster than a cheap light battery. Instead, mix it up:

  • Endurance Rides: These are your bread and butter. Go at an easy pace and just stay on the bike for a while.
  • Speed Intervals: Once or twice a week, push hard for short bursts. This helps build strength and stamina.
  • Recovery Days: Don’t skip these. Recovery isn’t lazy, it’s where your body gets stronger.

And one thing I learned? Core workouts are your best friend. A strong core keeps you steady on the bike and makes those long hours in the saddle much more bearable.

Bike Fit and Maintenance Matter

Let’s talk about butt pain. My biggest nemesis on long rides. For the longest time, I was rocking cheap cycling shorts. After about two hours, my backside felt like it had been through a cheese grater. Finally, I caved and bought one expensive pair of shorts, specifically designed for long-distance rides. Was it worth it? A million times yes. Now, I can ride for eight hours without wanting to cry.

But shorts aren’t the only thing. Your bike fit is just as important. Adjust your saddle height, angle, and handlebar position until you feel comfortable. And don’t forget maintenance. A clean, lubed chain and properly inflated tires make a world of difference. Check your brakes and gears, too. You don’t want surprises halfway through a ride.

Listening to Your Body

Your body is going to talk to you on long rides, sometimes it whispers, sometimes it screams. Listen.

For example, if you start feeling lightheaded, that’s your cue to drink more water. If your legs feel like they’re made of bricks, it’s time to back off the pace or call it a day. And don’t push through pain, discomfort is one thing, but sharp pain is a warning sign.

One time, I ignored my body’s signals and ended up cramping so badly I had to stop mid-ride, lying on the side of the road like a drama queen. Now I’m smarter (mostly).

cycling muscles training
cycling

Final Thoughts

Long distance cycling isn’t just a physical challenge, it’s mental. You’ll have moments when you’re cruising and feel like a superhero, and others where every pedal stroke feels like torture. But with realistic goals, proper training, the right fuel, and a good bike setup, you can make those tough moments fewer and farther between.

Oh, and invest in good shorts. Seriously.

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