Starting long-distance cycling can be overwhelming, and you might be wondering, “Where do I even begin?”
Setting cycling goals, planning your training, eating right, and staying motivated can feel like a complicated puzzle.
If you’re ready to kickstart your long-distance cycling training, stay tuned. In this blog post, we’ll dive into some essential info you’ll need for long-distance cycling including:
- Setting the right cycling goal for you
- Crafting a personalized training plan that meets your cycling aspirations
- Mastering the art of fueling your body for those extended bike rides
- Keeping your motivation fired up throughout your cycling journey
Let’s get started.
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HOW TO TRAIN FOR LONG-DISTANCE CYCLING
Set a cycling goal: How to set a cycling goal that’s right for you
A good cycling goal will depend on your personal preferences (Do you want to ride for fun? Or competition?), fitness level (Are you new to cycling? Or have you been a cyclist for years? Are you returning to cycling from an injury?), and your schedule.
Let’s dig a little deeper into setting cycling goals that work for you.
Personal preferences: Let’s talk about what you like—because your cycling goals should be just right for you.
Here’s a straightforward question: Why do you want to jump into the world of long-distance cycling?
Is it because long-distance biking fills you with joy, or does the thrill of competition get your heart racing? Maybe it’s a mix of both! Whatever fuels your cycling passion, that’s what your goals should be about.
Fitness level: Your current fitness level will point you in the right direction for setting doable cycling goals.
If you’re new to cycling, your cycling goal might be building that endurance and getting familiar with your bike. If you’ve been pedaling for years, you could be dreaming of epic challenges like completing a century ride or finishing a competitive race. If you’re returning from an injury, your goal might be a slow and steady journey to getting back in the game without re-injury.
Schedule: How much time can you devote to cycling without sacrificing your other responsibilities? Every day, we’re pulled in a million directions: A request to host the soccer-team party. Coffee with friends to catch up. Drinks with new colleagues. Can you devote time to training for long-distance cycling while balancing other areas of your life?
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Nail your training: How to train for long-distance cycling
Now that you have a good idea of your starting point, it’s time to roll up your sleeves and create your very own long-distance cycling training plan.
Remember, for long-distance biking, how often you should ride depends on your fitness level, your cycling goal, and how much time you’ve got in your busy schedule.
Beginner cyclists: If you’re just starting out, let’s keep things manageable and try to aim for 2-3 rides a week, and that includes a longer ride on the weekend to build your stamina. This gentle approach helps gradually boost your fitness without pushing too hard.
Intermediate cyclists: If you’re no stranger to cycling, shoot for 3-4 rides per week. You probably have a good base fitness so it’s time to take it even further. Shake things up a bit with HIIT cycling sessions, tempo rides, cycling recovery rides, and some easy longer bike rides.
Advanced cyclists: For our seasoned cyclists, those who practically live in the saddle, you might be looking at 4-6 rides each week. These will include a mix of interval rides, tempo rides, shorter recovery spins, and, of course, rest days. And speaking of rest, make sure you pencil in a full day of it as you put in those cycling hours.
Do the extra credit: Include strength training
Ever believe that the only way to level up your cycling game is to log endless hours on your bike? (Spoiler alert: It’s not the only way.)
When it comes to strength training, it’s not just about beefing up those muscles; it’s about finding that sweet spot between mobility and strength to give your cycling skills a boost.
So, when you make hitting the gym for regular strength training sessions a habit, here’s the magic that unfolds:
More power output: Regular strength training cranks up the power in your legs, making each pedal stroke pack a bigger punch. Translation? You’ll tackle those steep climbs and stubborn headwinds with ease.
Improved endurance: Thanks to your regular strength training, your muscles won’t tire out as quickly. So, during long-distance bike rides, that strength means you’ll have more energy left in the tank as you cruise to the finish line or power through the final stretch of your adventure.
Prevent injury: In the world of cycling, overuse injuries are roadblocks we’d rather avoid—think nerve issues in the hands and tension headaches. But here’s where strength training comes to the rescue. By strengthening your muscles, joints, and core, you’ll reduce your risk of injuries that could sideline you.
So how often should you hit the gym? Shoot for 2-3 times a week. It’s the sweet spot for building your strength (along with these 4 strength moves for cyclists), keeping injuries away, and taking your cycling skills to new heights.
Fuel your bike rides: What to eat and what to drink when you’re cycling long distances
Let’s talk about why nutrition and hydration are your best friends in long-distance cycling: They keep your energy steady, your muscles happy, and your mind sharp. With the right mix of snacks and sips, you’ll pedal through the miles feeling strong, avoiding the ‘wall’ and recovering like a pro.
Here’s the lowdown on keeping your nutrition and hydration spot-on for your long-distance rides:
What to eat before cycling long distances:
- For shorter rides, eat something carb-focused such as a banana or an energy bar to give you that initial boost without weighing you down. And remember, always have some extra snacks on hand, just in case you need that extra fuel during your ride.
- But if you’re planning a longer bike ride, timing is everything! Enjoy your pre-ride meal or snack at least 1-2 hours before you hit the road. This way, your body can efficiently digest the food and give you the energy to conquer those miles.
What to eat when you’re cycling long distances:
- Now that you’re on the road, it’s essential to stay ahead of the game. So what should you drink while cycling? On those hot days or longer rides, keep yourself hydrated with electrolyte tablets to power through sweltering temps and extended bike adventures.
- Don’t wait until you’re thirsty to drink! Sip regularly, even if you’re not thirsty to stay properly hydrated.
- The length of your bike ride affects your fuel needs. So if you’re pedaling for more than 2.5 hours, you’ll want to consume around 90 grams of carbs per hour. Need ideas on what to eat? Try some dried fruit, carb-rich energy drinks, rice balls (onigiri), mochi, and stuffed parathas.
What to eat and drink after a long bike ride:
- It’s time to refuel your body with a combo of carbs and protein to kickstart your recovery process. If you’ve had a long high-intensity ride, you’ll need a recovery meal with carbs (at least 1g of carb per kg of your weight) and protein (no less than 30g of protein).
- Don’t forget to hydrate! Reach for water, coconut water, or an electrolyte drink to replenish those lost fluids and keep dehydration at bay.
Crank up your cycling motivation: Keeping your motivation high
Long-distance cycling can be a rollercoaster when it comes to staying motivated. But these tips can help you ride through those moments when motivation takes a brief vacation.
Convince yourself to commit to just ten minutes. The real challenge in staying active is mustering the willpower to start. But what if you told yourself you’d only do a 10-minute bike ride? A 10-minute strength session? Does that make it easier to show up?
After those first ten minutes, assess how you feel. If you feel good after ten minutes, keep going! But if it’s not clicking today, that’s okay too. The crucial part—the act of showing up—is over, and that’s still a victory.
Spice up your routine. Sometimes, the monotony of the same trail and the same type of workout gets boring and unmotivating. The fix? Try changing it up—find a new bike route or an indoor cycling workout instead of an outdoor bike ride.
Do you have a long bike ride coming up? Snag this free pre-ride checklist and say goodbye to forgotten essentials.