Top 5 things to keep in mind when long-distance cycling
Top 5 things to keep in mind when long-distance cycling
Whether it's from a sporting perspective or you choose this option for travelling, long-distance cycling is worthwhile. Only by bike or on foot are you so flexible and free. Basically, it's more important to prepare your mind and equipment for the challenge than to train your body to peak performance. The best way to get physically fit for a long bike ride is to regularly go on longer bike rides. However, there are a few mental and logistical tricks you can use to make the journey smoother:
- The route planning
Decide how long you will be on the road. The type and amount of food and equipment you take with you will largely depend on the type of trip you are doing. If you are only going for a day, you will need much less equipment than if you plan to pedal for a week, a month or a year. Set your vision and review your expectations. Look at a map and draw in where you want to go and what you want to explore. If you have a destination in mind, find an interesting route to get there. If you want to stay flexible, at least set an initial goal. The average long-distance rider covers about 40 to 60 miles (65 to 95 km) per day, although much longer or shorter distances are common.
Start with shorter distances and work your way up to the 100km range, planning this gradual increase into your route.
Take a map, separate GPS or smartphone with downloaded maps of the areas you will be travelling through. Think in advance about possible city stops, rest areas and campsites. Have plans for emergency contacts.
Start with shorter distances. Even if you are in great physical shape, it is advisable to gently get into a routine rather than cycling huge distances every day. Start with shorter rides close to home and gradually work your way up to longer rides. If you haven't cycled for a long time, just 1 to 2 miles (1.5 to 3 km) will help you get back on the road. Several short rides will also give you a chance to test your equipment along the way.
If you are training for a long-distance cycling race, try to train until you reach a distance that is two-thirds to three-quarters that of your race. For example, if you are doing a Century race (160 km or 100 miles), work up to the point where you can pedal 60 to 75 miles (95 to 120 km) at a time. When you get to that point, you are ready for the big race.
- Clothes
Dress appropriately. Use padded cycling shorts and a light and breathable jersey. Be sure to wear something that absorbs sweat and that you can ride comfortably in all day. Wear gloves to protect your hands from the wind and friction on the handlebars. It's also a good idea to wear cycling shoes that hook onto the pedals. And of course: wear a helmet!
It is important that the shorts are padded. They are specially designed with extra fabric to protect your crotch, bum and inner thighs from the friction that comes with sitting on your bike all day.
When it's cold outside, consider wearing lightweight leggings, thermal trousers or sweatpants over your cycling shorts. The extra weight and loss of freedom of movement will be compensated for by the protection from cold wind.
If it is sunny, you should wear sunglasses to protect your eyes while pedalling. This is especially important if you are riding in the direction of the sun.
- Equipment
Pack an emergency kit. This should include a small portable tyre pump, a tyre repair kit and a basic tool kit in case something is wrong with your bike. Make sure you know how to use these tools. Practice in advance! Also take basic first aid supplies: antiseptic wipes, ibuprofen and plasters and bandages.
If you are going on a multi-day tour, you will need equipment for sleeping. However, in good weather, use a simple sleeping bag instead of a tent. Always weigh the importance of expensive and heavy lenses for your camera against the practicality of carrying everything in a backpack on your back.
The decision largely depends on comfort and capacity. Feel free to carry a rucksack if you are only going out for a day and don't need many things. If you are going on a longer trip, consider buying or making saddlebags to carry your things comfortably on the sides of your bike. If you are going on a very long trip, consider building or buying a small cart or box that you can pull behind your bike.
Take plenty of water and energy-rich food with you. It's important to stay hydrated and keep your energy levels up. Drink from a Camelbak hydration pack or take several large Nalgene bottles. Take bananas, nuts, wholemeal bars and other healthy, energy-rich foods.
Supplement with electrolytes to improve hydration and muscle function. Your body loses these natural minerals when you sweat and it's important to replace them. You can mix electrolyte powders into your water, drink electrolyte-rich drinks like Gatorade and Powerade, or take electrolyte capsules, which are available at many outdoor shops.
-Avoid energy drinks, which can dehydrate you or cause a sugar crash. In general, you should avoid fueling your ride with sugary and processed snacks. However, some long-distance riders blindly rely on high-calorie chocolate bars for quick energy.