If you’re ready to take on a long ride, it’s essential to know how to prepare for a long bike ride. Whether you’re just starting out or you’ve ridden before, training is key to making sure you can tackle the ride with confidence. You might wonder what to pack or how to fuel your body for the journey ahead. Taking a page from cycling legends like Bradley Wiggins and Eddy Merckx, along with expert advice from people like Gareth Winter, can provide you with the best insight on training and preparing.
A comprehensive guide is crucial to ensure you’re stronger and happier during your ride. Long-distance cycling can feel challenging, but the right preparation will help you conquer the miles ahead, just like the icons of the sport.
10 crucial tips for how to prepare for a long bike ride
Pace yourself
It might seem obvious, but when you’re preparing for a long bike ride, you can’t expect to go all-out for six hours. If you start out like you’re firing guns blazing, you’ll likely end up flagging long before you even reach the finish line. Instead, aim to maintain a steady flame by riding at an endurance pace that feels relatively comfortable. This is often referred to as Zone 2, especially for those who train using data.
You should be able to hold a conversation at this pace, making it the perfect way to avoid burning all your matches in the first quarter. When it comes to more challenging sections, like climbs, you’ll need to dig deeper, but don’t forget you can always recover on the descents and balance it out. If you manage your pace properly, you’ll still have energy for that final match in the last hour, and you’ll be able to burn through the final stretch to the finish line. It’s all about consistency and smart pacing, making sure you don’t exhaust yourself before the final box.
Build up gradually
When it comes to long distance cycling, the golden rule is to build up your endurance gradually. You can’t expect to jump straight into long rides without risking overtraining or even an injury. Instead, focus on adding around 10% more distance to your weekend-long rides each week.
This approach helps you develop crucial leg strength, aerobic fitness, and most importantly, the mental toughness needed to go long. By slowly increasing your mileage over time, you’ll ensure that you’re prepared to handle the demands of a long bike ride without pushing your body too hard too quickly.
Related: Delaware eBike Laws
Pedal smarter, not harder
When preparing for a long ride, it’s crucial to pedal smarter, not harder. You’ll get to know your bike better, and choosing the right efficient gear can help save your legs. Instead of pushing yourself with high resistance, aim to pedal at a higher cadence in a lower gear. This reduces resistance, lowering the risk of muscle soreness over the duration of your ride. If you’re planning for a 100km cycle, you’ll face more than just a challenge for your legs—it’s also a test of mental strength.
Pedaling smarter helps you conserve energy, especially during long rides. Plus, don’t underestimate the power of drafting or going together with other riders, as it can provide a mood-boosting experience and help you save valuable energy.
Get your gear right
When preparing for a long ride, bike fit is everything, as Gareth says. The key to comfort and speed, especially on long-distance rides, is making sure your bike is optimized. Focus on details like saddle height, position, reach, stack, bar width, and crank length to ensure you’re riding in the most efficient way. Even small adjustments, like cleat position, can make a huge difference. An improper bike fit can lead to being tortured by numb hands, stiff shoulders, or a sore saddle area. In the worst case, it could even cause a knee strain that ruins your ride. Taking the time to fine-tune your gear is essential for a smoother and more enjoyable experience.
Tires
Choosing the right tires is crucial for a successful long bike ride. Wider tires with lower pressure are much more comfortable for long-distance rides, and they’re also proven to be faster when paired with a wider rim. This combination is not only more aerodynamically efficient but also reduces rolling resistance, helping you conserve energy over time. For example, I personally ride a 28mm tyre with a 30mm rim, which provides a solid balance. However, you also need to decide how tough your tires should be.
A lightweight tyre will have lower rotational weight and rolling resistance, which is great for smooth roads. But if you’ll be riding on heavy roads, gravel sectors, or cobblestones, you’ll need a tougher tire to avoid the frustration of fixing punctures all day. Otherwise, you’ll lose time and patience dealing with constant repairs.
Related: Kentucky Ebike Laws
Saddle
Saddles often get a bad reputation because many riders have had a bad experience with saddle discomfort. The common mistake is to blame the saddle itself, when in fact, the issue is usually with the saddle position. If the saddle is set too high or too low, it can cause unnecessary discomfort. Additionally, excessive rotation of the saddle up or down, or placing it too far forwards or too far back, can also lead to discomfort. It’s crucial to emphasise the importance of getting your bike fit right to avoid these issues.
Packing
A few nights before your ride, start by creating a list of everything you’ll need at least a fortnight in advance. This gives you time to keep adding any missing items and ensure that if you need to order something like a Veloforte top-up, it will arrive in time. I personally use the notes app on my phone to organize everything. I even add a tick box next to each item so I can check things off as I pack. Lay it out the night before, so you’re not scrambling last minute.
Prepare, don’t repair
Failure to prepare is preparing to fail. This is especially true when it comes to tackling mechanical issues, punctures, and other technical issues during a long ride. You can minimize these problems by regularly checking your equipment before you set off. For instance, to avoid standing on the side of the road fixing your companions’ bikes, take a moment to inspect their bikes during a pre-ride coffee. I personally check my tires the night before a big ride, often finding little pieces of glass or flint buried in the tread, which I pick out with tweezers to prevent them from working deeper into the tire.
In long distance cycling, efficiency is everything. A clean, lubricated drivetrain is far more efficient than a dirty one. Otherwise, you end up wasting watts while turning gritty gears. Similarly, make sure your brakes are in good working order. Whether you use rim brakes or disk brakes, check that they are clean, the pads are in good condition, and the braking surfaces are free from grease and dirt. I use isopropyl alcohol to clean my brake pads and rims, ensuring they maintain their full stopping power without any contamination from dirt or grease.
Protect your assets
During a long distance ride, it’s not just your legs that will bear the brunt of the effort. Since you’ll be sitting in one position for hours, your shoulders and upper body will absorb each bump in the road. Make sure to periodically check in with your body, and try shrugging or rolling your shoulders to ease any tension. You’ll also get familiar with your saddle, which means your rear end will likely develop some aches and pains.
To prevent this, practice shifting your position and take regular standing breaks to relieve the pressure. Padded shorts can really help make the ride more comfortable and protect you from discomfort.
Fuel. A lot.
Gareth has a simple rule: “If you’re hungry, it’s too late.” To avoid running low on energy, you need to be properly fuelled before you even start the ride. Begin with a carb-forward breakfast to give your body the energy it needs, and make sure to keep topping up during your ride to avoid hitting the dreaded bonk. Your body needs around 30–60g of carbohydrates per hour, and some people may need more, so try to eat every 30 minutes. Hydration is just as important, so don’t neglect that either.
Personally, I’ve tried a lot of options for on-the-go fuel. Before discovering Veloforte, I used to make my own date and almond energy balls, but they would turn into mush halfway through the ride due to the heat from my body. With Veloforte, I can enjoy natural, delicious, and high-performance energy without the mess. My favorite ride snack is the Veloforte Avanti bar—it tastes incredible, is perfectly packaged in pocket-sized portions, and holds its shape much better than my homemade energy balls.
You’re going to need a lot of carbs, and sometimes it can be hard to keep eating. Don’t be afraid to drink your carbs too. Veloforte gels are my go-to for a quick top-up; they’re made with natural ingredients, taste fantastic, and are easy to digest. I always flush them down with plenty of water for optimal absorption. If you need to replenish your electrolytes, Vivo hydration powder with 22g of carbs is a great choice. And for something savoury, I always throw a cheese roll in my pocket for a change of flavor.
Break it into sections
A 60km, 80km, or 100km ride may seem like an impossible distance, especially if you’re new to long distance riding. To make it manageable, you should mentally break down your ride into smaller sections. A good strategy is to divide it into three equal parts, which is a simple rule of thumb.
Setting a mental checkpoint at 10km or 20km can give you a huge positive boost. Checkpoints are also a great time to check-in with yourself—how am I feeling? How am I fuelling? Do I need to make any checks or changes to my strategy?
Don’t neglect post-ride recovery
After you’ve ridden all day, you’re probably exhausted and hungry, but hopefully also feeling good about your ride. While your next ride might be far from your mind, don’t skip on your recovery. To properly recover from cycling, make sure to restore your body’s carbohydrate stores and take on protein within 30 minutes of finishing your ride. Trust me, you’ll definitely thank yourself tomorrow when your body feels ready for the next challenge.
Training for long distance cycling
Preparing for a long ride starts long before you get on your bike. Here are our top tips to make sure you feel strong and ready for your ride.
Where to start
When you’re starting your long ride training, the key is to focus on building your aerobic capacity and increasing your tolerance for heavy mileage. A good way to begin is by increasing the distance of your long, steady rides over the weekend, aiming for consistent sessions that gradually prepare your body for the distance ahead. To avoid overtraining, you can gradually add 20-30 minutes to your Saturday or Sunday rides. These sessions are not about chasing Strava segments or racing, but about riding at an easy pace and getting miles into your legs to build endurance without pushing too hard too soon.
Route planning
When preparing for a long bike ride, proper planning of your route is key. Take the time to consider the terrain, elevation, and surfaces you’ll be riding on, as these factors will impact your ride significantly. Visualizing your day in the saddle can help you mentally prepare and anticipate any challenges. Additionally, knowing the conditions will allow you to tailor your training to better match the ride, ensuring you’re ready for the specific challenges your route may present.
Prepare for hills
Even if you’re not attacking mountains on your long rides, you’ll still encounter some hills along the way. Over several hours, even small elevation gains can really add up, and what seems like a flat ride can still strain your legs if you’re not prepared. To get ready for the terrain, it’s important to incorporate hill sessions into your training. These will build the strength and stamina needed to handle those challenging climbs, making sure your legs stay strong and your ride stays smooth.
Train with your fuel
When preparing for a long ride, remember the expression, “nothing new on race day,” and apply it to your fuelling strategy as well. An all-day adventure on the bike isn’t the time to start experimenting with new fuels or flavors. Stick to what you know works for you, especially since you’ll be miles away from the nearest toilet. The key is to train with the same fuels and nutrition you plan to use during your ride, so your body is prepared for anything on the big day.
Wear in your gear
Before your long bike ride, it’s essential to wear in your gear. You don’t want to face unexpected chafing from new clothes on the day of your ride. Make sure to find the best combo of clothing and accessories for your comfort and practice riding in it. Don’t forget about the little things, like trimming your toenails, which can make a big difference in your overall comfort during the ride.
Exercise off the bike
To make your long ride easier and more comfortable, it’s important to focus on strength and conditioning off the bike as well. Adding one or two strength and conditioning sessions per week will help improve your endurance and overall performance. Don’t forget to work on your core, as it provides balance and stability in the saddle, which is key to avoiding poor posture that could cause you to hurt yourself down the line.
Recover strong
Don’t let your recuperation happen by accident. To optimize your recuperation after exercise, restore your body’s reserves of energy with high-quality protein.
What to pack for long distance bike rides
When preparing for a long ride, preparation is key to maintaining peace of mind throughout your journey. Here’s what you should be packing:
A minimum of two spare inner tubes
Tyre levers
A bike multi-tool
A pump (although CO2 inflators are handy, we’d always carry a pump)
Emergency cash or a debit card
Bring plenty of cycling nutrition with a little extra set for any unforeseen circumstances.
Sufficient clothing, including warm layers
What to eat for long distance cycling
Getting your nutrition right can make the difference between a successful long ride and a disappointing failure. To ensure you’re fueled properly, here are some tips:
Keep your fuel natural: Choose whole, natural foods that your body can easily process.
Train with your fuel: Practice with the same foods during training so you understand how your body will respond.
Don’t hesitate to drink your calories: Fluids are just as important for energy as solids.
Make room for savory foods: A cheese sandwich can work miracles a few hours into a ride, especially when you need a boost.
Related: How to Wrap a Bike for Christmas
