Preparing for a long distance bike ride

We are used to being transported from place to place in cars, so why would a person consider embarking on a long-distance bike ride? Using peddle-power is not about getting to the destination quickly, but rather about:

• An opportunity to test our physical and mental determination.
• An opportunity to see views and landscapes that we would otherwise miss when traveling in a vehicle.
• An escape from a hectic schedule and gives a brief moment of a slower pace of life.
• A pause from thinking about the future, or wallowing in the past, and allows us to enjoy the present for what it is.

A long-distance bike ride is an inexpensive way to “get away from it all.” But before you start, it’s important to get in shape.

set a goal
Riding a long distance is more mental than physical and having the right attitude is important. It’s true that you need lower body strength, cycling uses mostly leg strength with some shoulder strength to keep you upright. With the right mental toughness, you can train your body to see you through to the end.

There are two different goals for long-distance cycling: speed and distance (personally, I’ve never contemplated combining the two). If you are just starting out, it is recommended to focus on achieving the distance first goal and then go for speed if racing piques your interest later on.

Physical training
There’s only one way to find out what changes you need to make to your fitness: go for a bike ride.

The leg muscles are the largest muscle group in the body and cycling uses them in a different way than walking or running (more quad action on the down stroke, more hamstring action on the up stroke).

Take a walk on level ground and see which muscles ache. If you’re not stiff the next day, try a hill with a gradual incline. This will show the true conditioning of your legs as you push all of your weight plus the bike uphill. Try different hills that have steeper slopes and longer distances. This is how you get your legs in shape for a long distance ride.

Take frequent breaks and don’t be embarrassed to walk your bike uphill. Even using the lowest gear, some people will have trouble training on inclines. Your goal should be to do the best you can rather than the fastest speed to win it over. And that may mean going at a slower pace and taking frequent breaks.

As far as leg strength is concerned, lifting weights does not help cycling performance. Squatting, leg presses, and leg curls will build muscular strength that is good for running and short bursts of power (ie short track Olympic sprint cyclists), but long distance cycling requires endurance that only comes from the constant bike training. Notice how almost all bikers are skinny.

Flexibility is one of the fundamental pillars of fitness. Having flexible muscles helps prevent cramps, injuries and reduces recovery time. Incorporating a stretching routine into your workout will help build strength in your legs and lower back.

mind training
Long distance cycling is more mental than physical. The leg muscles are strong, but it is the mind and the desire to persevere that forces the rider to keep going. Having a positive attitude keeps a person going (and over the big hills).

Mental training is different for everyone. Some people are driven by a desire to see how far they can go, while others simply join the group for the camaraderie. Find what motivates you and join a group of fellow workouts who share similar interests.

Having a good attitude is contagious. Keep the motivation level high in the group by encouraging each other and not letting anyone fall behind. Making the outing fun for everyone will encourage others to come back for future longer bike trips.

What to expect on a long-distance trip

1. a sore butt so have a comfortable seat or gel cushion.
2. Sore legs if you don’t train properly. You don’t have to train an equivalent distance before heading out for a long bike ride. Break the distance with frequent stops and photo opportunities.
3. If you use a backpack, you will surely get sore shoulders and sweaty back. Consider buying bike panniers, durable bags that hook securely over the rear tire on a rigid metal frame. If you use a backpack, place all contents, such as extra clothing and food, in a plastic bag first or else the contents will be soaked with sweat.
4. Muscles stiffen after sitting for long periods of time. Take frequent breaks, walk around and stretch. To prevent muscle cramps, stay hydrated by drinking plenty of fluids.

modern equipment
Do you remember riding long distances on your bike as a child? The bikes have gotten lighter but otherwise not much has changed. The following equipment are nice luxuries but not necessary:

• Shock absorbers – They help absorb shock, but your bones will still feel the jolts.
• skinny rims – Large tires have more road resistance, which will reduce your speed. Thin tires allow you to go faster, but are more prone to punctures due to their higher air pressure. Select a tire and tread that are appropriate for the road and weather conditions, and carry an extra tube and pump for emergencies.
• Electric assist motor – They are useful on flat roads, but offer little help on climbs. And they are expensive!

Handlebar – Select a set that allows you a comfortable cruising position. Wide ones allow you to sit upright; narrow ones promote a more stooped, streamlined position.

where to ride a bike
Cycling on a road is an obvious choice for long distances, but since road standards vary across jurisdictions, pavement conditions may not be too favorable for bicycles.

Consider a bike lane in urban areas and rail trails in rural areas. Rail trails are abandoned rail corridors where the tracks and sleepers have been removed. They travel along picturesque rivers and valleys while encountering only gentle inclines (heavy engines can only overcome gradual inclines).

You will enjoy a long distance bike ride free from vehicular traffic, noise and pollution and they are excellent scenic byways.