Are you ready to break new ground on your bike? Long-distance cycling is one of the best (and least expensive) ways to travel and an excellent workout for the entire body, regardless of how fast or how long you ride. However, physically pedaling every leg of the journey isn’t for the faint of heart. You need to prepare your body, mind and gear for the long road ahead.
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Preparing for a Cycling Trip
Going from recreational cycling to heavy pedaling across long distances can take several months or more. Your body won’t be used to long hours in the saddle unless you gradually work up to longer distances. You also need the mental stamina to go the extra distance and the right cycling equipment to bring everything you need for the trip.
Training
Physical training will help you build muscle and endurance to reach your destination. Consider your goals when designing a fitness routine, including how many miles you want to bike in a day and the type of terrain.
- See how far you can go on your bike or a stationary bike to see how close you are to your goal.
- Gradually increase the distance or incline each training day to push yourself.
- Add in leg, back and core exercises to maintain good posture. Squats, deadlifts and lunges work the muscles you need to get ahead.
If you want to improve your biking and feel more comfortable on the road, use the Cardo Packtalk Outdoor to pair with another, more experienced rider who can give tips on your stance and navigating traffic.
Gear
You’ll need a well-maintained bicycle with a comfortable seat and the proper gear setup for the terrain, a supportive biking outfit that won’t drag in the wind and bike safety gear to reduce your risk of injury.
- Half-face helmet
- Elbow, shoulder and knee pads
- Shoes that ideally clip into the pedals for maximum control
Inspect your gear before departing to ensure it fits snugly without limiting your range of movement.
Packing
Biking trips force you to travel light. You only have room for whatever you carry on your back or on the bike. Invest in a bike trunk bag that sits over the rear wheel to increase your storage capacity.
Be sure to include:
- Bike repair kit with a replacement tube
- Navigation and communication equipment
- First aid kit
- Food and water
- Wet wipes
- Dry rag (for cleaning yourself off)
- Rain gear
- Sunscreen
- Insect repellent
- Sunglasses
You may also want to carry a slim backpack that won’t weigh you down. When packing provisions, calculate roughly how many calories you’ll burn per mile to bring enough food and water to refuel.
Planning Your Route
The training process will teach you how much you can handle. Keep your daily mileage within your comfort level to avoid overworking your body. Remember that even professional cyclists take a full rest day every seven to 10 days on a bike tour to relax and refuel.
Consider the incline and road conditions when planning your route. Find a hotel or campsite for each day of travel to ensure you have a safe place to stay.
Long-Distance Cycling Tips
When it’s finally time to hit the road, keep these biking tips in mind to stay the course:
Know Your Limits
Just because you committed to a certain number of miles doesn’t mean you’re obligated to bike them. Excess heat, a lack of sleep or poor hydration will slow you down, limiting how many miles you can travel. If you feel fatigued or are losing your ability to navigate, pull over and rest in the shade for 15 minutes or more until you’re ready to continue.
Stay Connected
Your group should stay in formation whenever possible to avoid the surrounding traffic. Everyone will need to make decisions quickly when faced with an unforeseen obstacle. Use wireless bike helmets to stay synced every step of the way. You can connect up to 15 cyclists simultaneously so that you won’t get disconnected when someone falls out of range.
Maintain the Proper Stance
The wrong stance will only increase fatigue and lead to muscle aches, limiting how far you can ride. Your feet should be able to reach the pedals and make a full rotation unfettered. Keep your back straight, core tight, stomach back and avoid putting your weight on your arms to bike smarter, not harder.
Bike Farther Than Ever Before
Cycling trips are best done in groups where everyone can look out for one another. You can help each other with repairs, call for help in an emergency and use logic when things don’t go your way. Create a game plan using these tips that keeps everyone on the same page.
