There's nothing quite like the ecstasy you get after nailing a long bike ride, whether you're a newbie or a seasoned veteran. Pushing the two-hour mark is a huge feat that deserves to be celebrated for any passionate biker. However, like with many cycling milestones, it may be a daunting task to pursue. However, it should not be off-limits to beginners. Even if you just have a "moderate" level of fitness, there's no reason you can't do a longer ride, provided you plan a sensible route and prepare appropriately. Here are some tried-and-true strategies to help you feel more at ease when you go out.
Make good use of your pedaling force
.You're ready to put the miles behind you, aren't you? We realize how difficult it is to keep your enthusiasm in check. You can't run full throttle from the start if you want your legs to last. Especially on a long bike ride, you should concentrate on keeping in an effective gear that allows you to maintain a consistent cadence and effort input. The pedals should move smoothly beneath you, and you should aim for a cadence of at least 90 RPM. At this rate, your aerobic and muscular systems will not be overworked, and you will be able to maintain a consistent total effort. It may need some patience at first, but you'll thank yourself later in the trip.
Refuel frequently and thoroughly
It is essential to consider nutrition and hydration before embarking on a long bike ride if you want to feel strong throughout. Your body fluid levels will be affected by the heat and intensity of exercise, but you should try to drink one bottle per hour. If you like, you may add anything to the water, but it is the H2O that your body needs to continue a prolonged effort. You should also eat regularly during the ride, having a meal or two about every 20 minutes or so.
Make your pre-ride meal carb-heavy and easily digestible.
Speaking of fuel, a plate of bacon and eggs could be just what the doctor ordered for a post-ride recovery lunch, but before you go, you should limit your protein and fat intake. They both take longer to digest and might be a burden on your body. Before you ride, replenish your glycogen levels by eating lots of healthy grains and fruit.
The mental strain of a long bike ride can be the most difficult aspect of the battle (more on that below), so it's useful to divide your journey into more manageable portions. Working through each phase one at a time can help you stay focused and avoid being overwhelmed. Make a strategy for each phase and be open to changing your goals as needed. Everybody's legs fail them now and again, and there's no shame in going back to the drawing board.
Concentrate on RPMs and give yourself some leeway.
Hills and winds can be allies or opponents, but it's critical to keep your calm when they band together to attack you. Keep in mind that sustaining RPMs is more important than speed. Don't be afraid to shift down as many gears as necessary to keep the wheels turning. Remind yourself that it won't be long before the wind comes to your rescue.
A few easy actions might help you avoid aches and pains.
On longer rides, you will realize that your legs are the least of your concerns. If you don't take care to move the rest of your body, you may have a variety of different aches and pains. Change your hand positions regularly, shrug or roll your shoulders to relax them and your neck, and stretch out your legs by standing up and lowering one pedal until your leg is straight. Hold for a few seconds before changing legs.
Hope for the best, but be prepared for the worst.
Positive thinking may go a long way, but longer rides increase the likelihood of an incident. Most of which can be easily handled if you prepare for them. You should bring the tools to fix at least two flat tires, a tiny tool, your mobile phone, ID, and some cash on hand for any long rides. Remember that having it and not needing it is preferable to not having it and needing it.
Begin with shorter distances
It is simple logic, yet many bikers ignore it and begin with a long ride. They embark on an unprepared long ride and suffer greatly as a result.
Even though you feel like you're in terrific physical form throughout the ride, keep in mind that biking might be stressful for you if you're on a long trip. Start with 20-30 miles near your house or the city if you aim to cycle 100 kilometers.
You should steadily increase the distance and duration of your rides until you reach the point when you can complete a century ride. Before the ride, attempt 50 percent or 75 percent of the scheduled distance a few times. If you're okay with it, you're probably ready for the long trip.
Make use of the 20-40s Technique
It is not simple to pedal like an expert. However, there are several ways you might employ it. Take, for example, Laura Trott's 20-40s approach.
If you want to enhance your speed and stamina, consider the 20-40s approach. Sprint for 20 seconds, rest for 40 seconds, then repeat for a total of four sets. You may repeat this workout as many times as you like, and it will undoubtedly enhance your fitness and speed.
Ride in the Appropriate Gear
Finding the proper gear for each occasion is the key to riding your electric bike efficiently. If you cycle in low gear, your legs will work too hard, your cadence will be too high, and you will fatigue quickly. If you ride in a gear that is too high for you, the effort will be excruciating, and you will crash.
In general, as previously stated in the essay, you should be able to sustain a cadence of 90 RPM rather effortlessly. Remember that the low gears are for climbing, and you should change down to the proper gear before hitting the slope.
This will allow you to ascend slowly but gradually while maintaining a respectable average pace. The middle gears are ideal for flat terrain or little slopes. The high-level gears are for descending or accelerating.
Before the Big Ride, make sure your ebike is in good working order.
Giving your bike a brief mechanical inspection before embarking on a long ride might save you a lot of headaches. First, check your wheels to see if they are well attached, and then spin the wheels to see whether they turn nicely and without hitting the brake pads; last, inspect the tires.
They should have enough air pressure, and most tires have the necessary range printed on the sidewall. A pressure of 80 to 130 psi (pounds per square inch) is ideal for most road tires. Always inspect the sidewalls and tread of the tires for any cuts or nicks.
You may also do a short brake test by rotating each wheel separately and applying the brakes. If necessary, lubricate the chain before a long ride because it can make a huge difference. Always use the appropriate lubrication for the weather and driving conditions, and you should be alright.
Don't overlook the mind's potential.
Cycling is both a mental and physical challenge. You bring everything going on within your head and body onto the road bike, which can often lead to frustration or failure. Pledge yourself before you leave that you will focus on producing positive energy. Take in your surroundings, praise yourself for doing something healthy, and push yourself to the next rest stop. You can eliminate those negative ideas!
Make Use Of Aerodynamics
Cycling aerodynamics is something that pros constantly work on and improve. For the casual rider, it's not a big problem, but why not try the tactics on your next long-distance bike ride?
It would be beneficial if you always strived to maintain optimum aerodynamic form, which is especially important for your rapid downhills. Tuck in your elbows, arm, and head to be as compact as possible when riding on your drops. Never ignore safety, and if you must bike on terrible roads, balance aerodynamics with a secure stance.
The bike setup isn't as important for short trips, but it may be critical on a long-distance bike ride. Getting the appropriate bike size for you is the most fundamental thing, but some riders ignore it. If you don't understand it, go to a local bike store and ask for the best frame size for you.
The saddle height is another underappreciated variable that may completely transform the game for you. If the saddle is excessively high, the pelvis must tilt laterally to retain maximum force after the downstroke, resulting in a side bend at the lumbar spine.
Apparel and Equipment
During a long-distance bike ride, you must be comfortable and safe. The helmet is the most important item on your list, and you should choose a basic helmet from a reputable manufacturer with enough ventilation.
The shorts are the second most significant item on your list. Bib shorts may appear absurd, but with built-in cushioning, they are the most comfortable option for your big ride, and your butt will thank you. Cycling gloves are very essential. After a few hours of cycling, you will feel every bump in your hands.
Take frequent rides
Riding regularly, in my opinion, is the best method to develop your stamina and fitness level. As a result, you will be ready for a long-distance ride; it is one of the finest suggestions for long-distance bike riding ever.
Riding once every two weeks for 50 miles is worse than cycling 5-10 miles every day of the week. Regular rides to college or job would be considerably more efficient too.
You get in better shape, and maybe once a week or twice a month, you can go on a long-distance ride, gradually increasing the miles. Times when the weather is not favorable, you can train at home with a good and dependable bike roller.
There is no better suggestion than this: get out there, hit the road, and ride.