How To Train For Long Bike Rides

There is nothing like a long bike ride to make you feel accomplished, whether you’re a beginner or an experienced rider. No need to be intimidated if you’re new to the sport or haven’t attempted anything longer than a two-hour ride yet; success in long-distance cycling typically comes down to planning and strategy, not just fitness.

  1. Start gradually 

When training to ride long distances by bike, it’s critical to build up your mileage gradually rather than going all out right once. It may take longer, but the results are well worth the effort, and you’ll be amazed at how much better you’ll feel on the bike and how much farther you’ll be able to go. To prepare your body for long-distance rides, start with shorter rides and progressively increase the distance. As a result, you won’t have to worry about injuring yourself.

It’s a good idea to create an 8- to 10-week training schedule to make sure you’re exercising your body to a higher level each week. Additionally, a strong plan helps keep you motivated because you’ll be able to cross things off your to-do list once you’ve completed a week of training. 

  1. Set realistic goals for yourself
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Moving back to the idea of setting goals, this is a wonderful method to stay on track with your training and increase your endurance. Make sure your goals are attainable so that you can stay motivated. You can cross that one off your list and start over with a new one!

You may make sure that your goals are realistic, measurable, actionable, and time-bound.  It’s critical to set objectives that are personal to you, quantifiable, achievable, reasonable, and time-bound, and by simply following these steps, you’ll be crushing your goals left, right, and centre!

  1. Switch up your routes

It’s a good idea to diversify your riding routes from time to time in order to avoid getting bored. The monotony of cycling the same route three or four times a week can lead to a lack of motivation. It’s a good idea to put your bike on the rack and go further out if you need to change your path. Additionally, this will provide a sense of adventure, which will help you stay motivated. This could be your chance to discover a priceless find!

  1. Food as fuel
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Food is your training’s fuel, so make sure you’re getting enough of it. Breakfast is the most important meal of the day for anyone embarking on a long bike ride. Before and during your ride, you’ll be able to maintain a steady supply of energy thanks to this. Simple carbs like bananas and candies can keep your energy levels high during a ride. It’s important to refuel your energy resources and mend any injured muscles after a long bike ride by eating a healthy meal that’s high in protein and carbohydrates.

Also, remember to stay hydrated by sipping on water throughout the day. Be sure to stay hydrated, whether or not you’re riding your bike.

  1. Take care of your bike, it’ll take care of you

During your training weeks, your bike will become your greatest buddy, and you’ll go through highs and lows together, so make sure you take care of it. First and foremost, if you’re going to be cycling for this long, we recommend getting a road bike. Road bikes are designed for long rides like this. 

Cleaning your bike to remove mud and grime from the wheels and cables is an important part of regular bike maintenance. You should also inspect your chain for rust and lubricate it if necessary to help prevent rust. Your tyres should be checked for wear and tear as well as guarantee they are pumped correctly.


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