Table of Contents
The melding of mind and body, with the open road ahead and the thrill of the ride. It is a sport, a mode of transport, and a way to experience the world in its raw, untouched state. The sheer joy of riding on a balmy summer day, cutting through the early morning fog, or navigating a narrow path, is unparalleled.
But, long rides? That’s a different ball game altogether. While they can be the epitome of exhilaration, they also present challenges that can test your endurance and physical capabilities. Fear not, though, for we have you covered!
Dive in as we guide you through proven and efficient cycling tips for long rides, helping you make long rides comfortable and enjoyable.
Master the Art of Long Rides: Essential Cycling Tips
Long rides are physically demanding and require a meticulous approach. Preparing your body, selecting the right gear, and taking adequate precautions is paramount.
Let’s embark on this journey together and explore the best tips for long cycling rides:
1. Dress Smart: The Power of Bib Shorts
Hip soreness and stiffness are common on long rides. Enter bib shorts – your new best friend. These specially designed shorts with chamois padding provide cushioning and flexibility. Thin chamois padding is ideal for comfort without feeling bulky.
For added relief, apply chamois cream to prevent chafing.
2. Choose the Right Footwear: Cycling Shoes
Your feet are powerhouses while cycling. Give them the care they deserve with cycling shoes. These shoes offer added support, stability, and safety thanks to their extra-thick pads, armor, and rubber sole.
The result? Effortless pedaling and a pain-free experience even on long rides.
3. Set and Maintain Your Optimum Pace
Finding your optimum pace is key to preventing fatigue. Generally, it’s about 70% of your maximum heart rate. A good indicator is being able to hold a conversation while cycling. If it’s hard to talk, slow down a bit.
Pro Tip: Use a heart rate monitor to keep track and maintain your optimum pace.
4. Strategize Your Speed: Save the Best for Last
Resist the temptation to go full throttle from the start. Conserve your energy by starting slow and gradually increasing your speed.
If your ride is extensive, consider dividing it into halves and picking up the pace after the first half.
5. Change Positions: Keep It Moving
Sitting in one position for too long can cause stiffness. Keep your body relaxed by changing positions. Try leaning forward, standing on the pedals, and shifting your hips every 30 minutes. Your body will thank you!
6. Keep Those Shoulders and Hands Nimble
While riding, shoulders and hands can get stiff. Loosen up by alternating hands on the handlebar and gently rotating your shoulders.
Don’t forget your neck – a little rotation can go a long way.
7. Be Weather Wise: Dress for Success
From scorching sun to unexpected rain, be prepared for anything. Wear sunglasses and sunscreen on sunny days, and don’t forget a light raincoat for wet weather. Layer up wisely in the cold, but avoid overdoing it.
Read here for a complete idea on what to wear cycling in various weather: How To Dress For Cycling?
8. Fuel Your Ride: Hydration and Nutrition
Staying hydrated and eating well is non-negotiable. Keep a water bottle handy and consume half to one liter per hour. Eat a light breakfast before heading out and carry energy-boosting snacks like bananas or energy bars.
9. Be One with the Wind: Navigate Wisely
Wind can be a friend or foe. Know the wind direction and plan accordingly. Riding with the wind? Conserve energy and enjoy the tailwind. Riding against the wind?
Keep low and stay aerodynamic to reduce wind resistance.
10. Bike Maintenance: The Trustworthy Steed
A well-maintained bike is essential for a safe and enjoyable long ride. Before you set off, make sure to check your tires for the correct pressure, and that your brakes, chains, and gears are in good working condition.
Keep a small toolkit with you for any mid-ride adjustments.
11. Get Acquainted with the Route:
Knowing your route can save you a lot of unnecessary hassle. Research the route beforehand, looking for elevation changes, rest stops, and any scenic spots you might want to take a break at.
It’s also a good idea to have a cycling app or GPS device to help with navigation.
12. Listen to Your Body: Know When to Take a Break
Taking breaks is crucial, especially on long rides. Listen to your body and don’t hesitate to stop if you need to stretch, rest, or grab a snack. It’s about enjoying the journey, not just reaching the destination.
13. Join a Group or Cycling Community
Cycling in a group can make the ride more enjoyable and motivating. There’s safety in numbers, and having like-minded individuals around can be a source of support and camaraderie.
Look for local cycling groups or communities to join.
14. Be Safety Conscious: Gear Up and Stay Visible
Safety should always be a priority. Wear a helmet, use lights, and ensure you are visible to others on the road. If you’re going to be cycling in low-light conditions, reflective gear is essential.
15. Post-ride Recovery: Be Kind to Yourself
After the ride, don’t forget to take care of yourself. Stretch, hydrate, and refuel. Consider a light massage or foam rolling to ease muscle soreness. Reflect on the ride, and be proud of your achievement.
16. Take Pictures and Make Memories
Don’t forget to capture the moments. Taking pictures along the route not only provides you with memories but can also serve as motivation for future rides. Plus, sharing your experiences can inspire others to join the wonderful world of cycling.
How Many Miles Per Hour Is Good For Long Distance Cycling?
If you start cycling too fast initially, you may lose energy. You need to go slow and store up stamina for the latter part of the ride. You must maintain your optimum pace too.
However, the pace would vary from person to person. Also, your expertise in cycling determines how fast you should ride. Therefore, the MPH (miles per hour) calculation for a beginner would differ from that of a pro cyclist.
Here is a table demonstrating the good average MPH for cyclists of different expertise levels:
|Expertise Level||Miles Per Hour|
|Average Rider||15 MPH|
|Regular Rider||20 MPH|
|Professional Rider||25 MPH|
How Many Calories Do You Burn Cycling?
You can burn a considerable amount of calories if you cycle regularly. Cycling burns fat and tones your muscles. It helps you to get rid of extra calories. But how many calories can you actually burn? That would depend on your speed and the distance you are traveling.
Here is a chart showing how many calories you can burn cycling:
|Mile Per Hour Cycling||Calories Burned Per Mile|
What Are The Disadvantages Of Long Cycle Rides?
There is no citable disadvantage of long cycle rides. It is most beneficial and enjoyable. Setting off to explore new places or riding to lose weight are amazing experiences and can benefit you mentally and physically.
However, if you are new to this, you may get soreness, pain, and numbness in various parts of your body. Long rides require stamina and practice. Otherwise, you will feel sick and tired. So, if you are a beginner, you should go slow to avoid unfavorable consequences. Also, you should stay hydrated, exercise regularly, change position, and maintain the optimum pace to avoid disadvantages.
Therefore, there is no disadvantage to cycling long distances if you are used to it. If you are not, it may not be a good idea to set off for a long ride. Prepare yourself, and then go for it.
Cycling is more than a sport; it’s a way of life. With proper preparation, the right gear, and a positive mindset, your long rides can be both thrilling and fulfilling. Remember, it’s not just about the destination but the journey itself. Enjoy every moment, connect with nature, and keep those wheels rolling!