BIKING THE DISTANCE
The joy of distance road cycling is that you get to spend hours on the bike discovering new places and unwinding in the beautiful countryside, often many miles from home. There are numerous benefits to biking for your mind and body, but all that time in the saddle can take a toll on your body if you haven’t prepared through training — or if you’re not wearing the right cycle clothing and shoes. We’ll cover all the essential tips for long-distance biking, like what to take on your bike ride, what to wear, and how to train.
WHAT IS A LONG BIKE RIDE?
Biking long distances can mean different things depending on what level of rider you are. If you’re new to cycling, 20 or 30 miles might be a good goal for your first distance ride. Intermediate riders might want to bump up to around 50 miles, while advanced cyclists might aim for 100 to 150-mile trips. With these great distances, you can see why you’ll want to prepare in advance by training and gathering the right equipment.
TIPS FOR LONG-DISTANCE BIKING
- Choose a scenic location: If you have a destination in mind or a lovely view along the way, you’ll be more motivated to finish your ride. Plan out your route thoroughly so you know what you’ll encounter along the way and ride safely.
- Train for your distance: This might involve riding smaller amounts leading up to the ride to develop your stamina, as well as cross training to increase your strength and cardiovascular fitness.
- Get the right gear: From your bike and accessories to your cycling outfit, make sure you have all the right equipment for a successful distance ride.
WHAT TO WEAR FOR LONG BIKE RIDES
You might not be chasing the yellow jersey or lining up for a time trial, but you still need a cycling outfit with a snug, body-hugging fit. That’s because cycle apparel that is too loose and baggy can cause a host of problems, from chafing and blisters, to simply not letting the breathable fabric do its job of keeping you warm and dry when you’re working hard. Here’s a list of what to wear on a bike ride:
Jersey or Shirt
adidas cycling jerseys are designed with a performance fit, meaning the sizing is tighter than a T-shirt but not as snug as a base layer. The fabric is soft, breathable and stretchy. The jersey should allow freedom of movement under the arms, offering a comfortable feel without being too loose, which could cause chafing.
A cycling jersey is different from a regular workout shirt. The sleeves are longer to provide extra warmth, wind protection, and aerodynamics. The back is longer than the front so that the jersey keeps you covered when you’re leaning forward on the drops. The zipper is at the front for instant ventilation while you’re on the move, or so you can zip up quickly when you’re feeling cooler on descents.
Shorts or Bibs
Between cycling shorts and bibs, many cyclists favor bib shorts when it comes to longer rides. They stay in place, keep your midriff protected if your jersey rides up, and can help prevent chafing around the waist. The other option is cycling shorts, which have plenty of advantages too. You have a wider range of movement when riding, it’s one less layer on a hot day, and can be more comfortable if you wear a sports bra since bib straps would sit over top. Many cycling shorts and bibs are also padded, offering extra comfort in the saddle for long rides.
In terms of fit, your cycling bib or shorts should be snug, and they shouldn’t move at all when you ride. It might seem weird at first, but the rumors you’ve heard are true — you should wear cycling bibs and shorts without underwear. The padding is designed to wick moisture away quickly and prevent friction, and if you add in a layer of underwear, it’s more likely to cause discomfort.
Cleats
Cycling shoes let you pedal faster while putting in less effort, which is especially useful for conserving energy and staying fresh on longer rides. Road cycling shoes should be snug enough that you feel stable on your bike. This helps increase the power transfer to the pedal, allowing you to cycle as efficiently as possible, which is further helped by the stiff plate in the midsole.
Exactly how tight should cycling shoes be? Your foot should not be moving back and forth, as this can cause blisters, numbness and foot pain, but the shoes shouldn’t be so tight that they’re putting pressure on your toes or the top of your feet. If you’re eyeing a mountain biking route, learn how to choose mountain bike shoes.
Outerwear
Outerwear layers should be worn close to your body, especially around your torso, to ensure maximum breathability and protection from the elements, but not so tight that it restricts your ability to indicate left or right. Pick a cycling jacket that is lightweight and designed to be easily stashed in a pocket or saddle bag. Jackets designed for cycling also often feature a mesh panel on the back to guard against unwelcome flapping on fast descents.
OTHER ITEMS TO TAKE BIKING
Aside from your bike, helmet and cycling outfit, here's a list of essential bike equipment to pack for your distance ride:
1. 750ml water bottles: Bring one or two bottles filled with water and electrolytes that you can stop and refill during your journey if needed.
2. Gels or nutrition bars: Keep your energy up throughout the ride.
3. A planned route: Whether it’s via GPS or a paper map, have your directions ready to go in case you get lost or need to reroute along the way.
4. A fully charged phone: Plus a cycling app if you want to track your ride.
5. Money: You never know if you need to stop for food along the way, or a ride home in a pinch!
6. Bike repair tools: Pack your saddlebags with repair patches, inner tubes, a pump, tire lever, quick-release chain link, and a multi-tool.
7. Sunscreen: You’ll be outside for at least a few hours, so protect your skin from UV rays. Consider UPF-rated long sleeves and biking gloves if it’s an all-day ride.
HOW TO TRAIN FOR LONG BIKE RIDES
You’ve got a distance and destination in mind — now comes the preparation. Training for biking long distances will help prep your body and mind for your endurance ride.
1. Ride to build your stamina:
Much like marathon training, you should increase the duration and intensity of your bike rides gradually. Incorporate different elevations and speed intervals to boost your strength and cardiovascular endurance. This will prepare you for varying terrain like biking on gravel or up and down hills during your long-distance ride.
2. Cross train:
Add full-body strength exercises to your workout routine like deadlifts, squats, and planks, and increase your mobility with stretching and yoga. These exercises will improve your performance and recovery during and after your endurance ride.
3. Create a plan:
Set an achievable goal for your distance ride based on how long you have to train for it and your current fitness level. Make sure to build in enough time for training rides, cross-training and rest days.
4. Rest and recover:
After every training session, and after your distance bike ride, take time for post-workout recovery. This could involve stretching, eating a balanced post-ride meal, or using a foam roller to release any aches and pains in those hard-working muscles. Take a rest day when your body needs it — after all, recovery is just as important as training and will only improve your health and performance in the long run.
READY FOR THE ROAD
You’ve trained, prepared, checked off your bicycle touring packing list, and now all that's left to do is ride! Enjoy your long-distance ride, soak in the scenery, and feel that post-ride endorphin-fueled high of achieving your goals.