How To Cycle Long Distances Without Getting Tired

My first long distance bike ride ended in disaster. My butt hurt, my legs ached. I didn't bring enough water. I was tired! I was doing just about everything you could do wrong. But I wasn't ready to just give up on cycling. I learned the errors of my way and the top ways I could improve as a long distance cyclist.

Eating and drinking well and maintaining an appropriate pace are the key factors when cycling long distances. Even the bike you are riding on factors in. Optimizing all these things properly will help you cycle long distances without getting as tired.

Not paying attention to these simple strategies is most certainly not going to end well. To start off, cycling long distances depending on you being comfortable with your bike.

Choose The Best Bike

Bicycles can get very expensive very quickly; very very quickly. Therefore, if it is within your budget, you should buy the lightest bike you can. When cycling long distances, and especially when there are hills, having a lighter bike will make it easier. However, if you don’t have the budget to buy a new bike (understandable), you can adjust your bike to make it more suitable.

Adjusting the seat and setting and handlebar height according to your body is a great way to make your bike more comfortable. And you gotta be comfortable if you are going to be on your bike for hours on end.

You want the seat to be high enough so that your legs are almost straight but have a slight bend in them when your pedals are at the six o’clock position. This ensures that you are maximizing your power stroke through your pedal. This is also important to help prevent your knees from hurting when you are riding.

When cycling long distances, you will be on the bicycle for quite some time. Make sure you are wearing dedicated cycling shorts to prevent your tailbone from hurting or prevent your delicate parts from going numb. If this doesn't work, you will also want to look into getting a bike seat wide enough that matches your "sit bones”.

The handlebar height would depend on the terrain you are riding. However, a good starting point is to put your elbow against the front of the seat and let your fingertips touch the handlebars. This is, in most cases, the correct handlebar height.

Lastly, make sure your tires are inflated. This helps your bike roll better, making it easier to ride.

Setting up your bike correctly is a great way to make sure you are comfortable. If you are comfortable, you can cycle long distances without getting tired.

Now, once you have your bike set up correctly, you can start to cycle… Right? Well, no. I have found that what you eat both before and during your cycle is extremely important.

How To Fuel Your Body

What I love most about cycling long distances is that it's okay to stuff your face! Eating a good amount of food is essential to ensure your body has the energy it needs when cycling long distances.

When you are in the process of training, you should be eating a good variety foods to ensure you are getting all the right nutrients. When you are busy cycling, you should be eating carbs every hour. Yes, you read right. Carbs. Every hour. Carbs are essential when cycling because they give your body access to energy that helps you cycle for longer.

Energy bars, nuts, and dried fruit are all excellent sources of carbs and are easy to eat while you are cycling. If you look hard enough, you will probably find a banana sticking out of the jersey pocket of a cyclist. Great source of carbs! Ensure that you are regularly eating while you cycle to give your body the energy it needs.

Of course, you also need to stay hydrated while you cycle. Drinking enough water is extremely important to prevent your body from getting tired from dehydration. You sweat when you exercise, and this water needs to be replaced. Having an electrolyte drink or coconut water will also help replace any salts and minerals you have lost through sweating and can help prevent your legs from cramping. Plus those can be quite tasty.

Ok. Your bike is set correctly. Your body is fueled and hydrated. What’s next? Cycling, of course.

How To Cycle At A Good Pace

You may be tempted to start really strong and get ahead when cycling. I still need to fight that urge. BUT it is better to start off with a pace that you can maintain for the entire distance. If you start a race cycling too fast, you will burn too much energy initially. As a result, you will not be able to keep that pace and will not be able to finish strong.

When training for a long-distance race, you need to find a comfortable pace to cycle for long distances. When you can have a conversation without becoming short of breath, you are at an excellent pace to keep when cycling long distances.

By keeping this pace and fueling your body while you cycle, you will have enough energy to finish the race strong. You can then start to pick up your pace towards the end of the race. Getting the right speed to cycle at for long distances is something you will need to practice.

Have I mentioned that you need to practice cycling long distances without getting tired? Not yet. Oh. But you probably assume that you do need to practice.

If you are a beginner, it is best to start slow and increase the distances as your fitness improves. You don't want to be 50 miles from home when you suddenly realize you are too tired to cycle that 50 miles. However, no matter the distance or time you start at, be sure to practice cycling at a comfortable pace from day one. This will make it easier to do so in a long cycling event, too.

Summary

Many factors contribute to being able to cycle long distances without getting tired. However, I have found that the bike you are riding, the food you are eating, and the pace you are cycling all need to work together to enable you to cycle long distances without getting tired.

Starting slow and easing into cycling long distances is a great way to stay motivated and help you develop good cycling habits. Don’t be afraid to ask other cyclists for their opinions and remember… Carbs are good!