5 Tips to Prepare for Long Bike Rides
You’re excited about going on a long bike ride, but at the same time, you’re not sure if you’re ready for it. Maybe you’ve done short rides around your neighborhood or a few laps at the park, but this time it’s different.
You’re planning to cover more distance, maybe ride for hours, or even explore new areas. If you’re feeling unsure about how to prepare, you’re definitely not alone.
To help you out, here are some tips will help you feel confident, stay comfortable, and enjoy the journey.
Get the Right Gear at a Bicycle Shop
Before anything else, make sure your bike is in top shape. A smooth ride starts with a well-tuned bike. Even if you’ve been riding it regularly, a long-distance trip puts more stress on your bike than a regular ride. You don’t want to end up with a flat tire or broken chain in the middle of nowhere.
Visit a reliable bicycle shop to get your bike checked by a professional. They can inspect your brakes, gears, tires, and make adjustments that improve your comfort and safety. While you’re there, think about picking up essential gear like padded cycling shorts, gloves, or a good water bottle holder.
Train with Indoor Cycling First
Jumping straight into a long ride without building up your endurance is risky. You’ll likely tire out quickly, and it could lead to sore muscles, cramps, or worse. If you’re not used to riding for hours, start training gradually. One of the easiest ways to get your legs and lungs ready is through indoor cycling.
Indoor cycling lets you train no matter the weather. It also helps you build up endurance without the distractions of traffic, rough terrain, or changing road conditions. You can focus on keeping a steady pace, working on your breathing, and strengthening your leg muscles.
Plan Your Route in Advance
A common mistake people make is riding without a clear plan. Long bike rides need structure. You should know where you’re going, how far you plan to ride, and what the road conditions will be like. Take time to map out your route. Check if it has bike lanes, rest areas, or spots where you can stop for food and water.
Also, make sure the route matches your skill level. A beginner might struggle with steep hills or rough gravel paths, so it’s okay to pick an easier route at first.
Stay Hydrated and Eat Right Before and During the Ride
Your body needs fuel to keep going, and this becomes even more important during long rides. If you don’t stay hydrated or eat properly, you’ll lose energy fast.
Make sure to drink water before the ride and carry enough fluids to sip regularly while you ride. Don’t wait until you feel thirsty—by then, you’re already getting dehydrated.
Before the ride, eat a balanced meal that includes carbs and protein. During the ride, bring easy-to-carry snacks like energy bars, bananas, or trail mix.
Practice Proper Posture and Riding Technique
Riding a bike for a long time can take a toll on your back, wrists, and neck if you’re not using the right posture. Many riders ignore this until they start feeling discomfort halfway through the ride. Take time to learn and practice good form before your long trip.
Make sure your seat is adjusted to the right height so your knees don’t strain. Keep your shoulders relaxed, elbows slightly bent, and don’t grip the handlebars too tightly. You can also practice shifting your hand positions during the ride to avoid soreness.