Stick to your training regimen so you're fit for race day. Comfit Arch along with Seam3Toe and Dymo-Air technologies mean they are loaded with tech and perfect for those long days in the saddle. A good rule of thumb is to dress warmly enough that there’s a slight chill when you start your ride, so you can heat up without getting uncomfortable. Warn your group members before switching positions, or if you notice an obstacle. You need to keep your body fuelled up on a long cycle ride. A 28 mm or 30 mm tyre will do the job.” They should have the right handlebars, appropriate seats, and pedals. This article has been viewed 93,354 times. Long bike rides aren’t any different, but if you don’t know how to prepare for a long bike ride, you might be in trouble. How To Prepare for a Ride. In regard to gear, while cycle specific clothing is not necessary, it is purposely designed to make riding much more comfortable. Base train four or five days a week so your body learns to burn fat efficiently, saving carbohydrate fuel for more intense exercise. More: Preparing for a Hilly Century. From planning ahead to making sure you have the right clothing, here are some tips to prepare for your next bike ride. According to the Sports Fitness Advisor, cyclists training for long-distance rides should push themselves to the limits to prepare. Showing up unprepared, however, can result in total disaster. Not only that, but whenever we sell a pair of socks we donate a pair to homeless shelters across the UK, meaning that buying socks from us does not only help you set a new personal best, but it helps those in need too! During the rest week, keep active on the bike by riding easy outside for one to two hours and doing one or two easy rides on the trainer. The long day combined with the shorter day will help build your overall endurance. Sit down for portions of the climb. Climb and descend for eight reps, aiming for the same speed each time. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Last Updated: November 5, 2020 Check your bike for problems one last time. Buy it in advance and bring it to the race, or confirm that you can buy it in person on race day. Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. Three or four months is ideal. You want to make sure you are consistent in your snacking especially if you plan for a longer ride. Some items to add to your winter biking wardrobe can include: Bring snacks such as an energy bar or a banana as well as some water to stay hydrated and to have the energy needed to power through the rest of your ride. Bring snacks such as an energy bar or a banana as well as some water to stay hydrated and to have the energy needed to power through the rest of your ride. During the race, try to stay in the front third of the group, but behind another rider. If there is a long, steep incline towards the end of your ride, you need to make sure you still have enough juice in the tank to manage it. Bicyclists often refer to "zones" of training intensity. Every week, include an intensity ride during the week to build power. For greater accuracy, find your LTHR (Lactate Threshold Heart Rate) or FTP (Functional Threshold Power). Only replace a worn chain if you have time to spare. Train fitness with enough volume, intensity, and climbing. How come your ride is only for women? Tighten your handlebars if they're loose. Before a bike ride is important to make sure that both your bike and body are ready for the journey ahead. Look up carbohydrate sources on an online glycemic index. Run on a treadmill and lose weight. Approved. If it wobbles more than 3 mm (⅛ in) to the side, it needs adjustment. This advice is good.". Foods with low glycemic index values may be more efficient sources of racing fuel. Riding two or three days in a row will help your endurance as well as conditioning your fanny to tolerate sitting on … At a minimum, we’d recommend a set of Lycra cycling shorts. Ensure that you pick the right bike for the right terrain. Don’t do too much too soon. If you are new to cycling, slowly build up to the distance. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Bring snacks and water You need to keep your body fuelled up on a long cycle ride. Make sure you know where you are going in order to pace yourself appropriately. The most comfortable socks on the planet? You should be able to talk while biking, and your heartbeat should reach about 60–70% of its maximum rate. One week prior to the event plan for a rest week. Practice on a hill that ranges from fairly flat to a 10–12% gradient. If you can bend it to the side by hand, replace the wheel bearings. This includes shaking that the tires are pumped, the breaks are working and that the chain is clean and engaged. I like to have the long ride part of a two or three day block of riding. Training Holidays. You should have some sense of how long it takes you to recover. Check the tires for cuts or bald patches. As fun as it sounds, no cyclist should jump on a bike and go straight for a long bike ride. If possible, increase the length of the session until you are cycling for the same duration you will at the event. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Include your email address to get a message when this question is answered. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. If you're training for a team event, practice drafting. Especially when you are on learning stages of how to ride a bike. Replace the brake pads if wear is approaching the marked line. What is so special about Venus De Miles? Train to Improve Speed. Please consider making a contribution to wikiHow today. This article has been viewed 93,354 times. Whether you’re going out for a long ride up the canyon, entering a day-long race like Lotoja, or going for something far more ambitious like South Africa’s Cape Epic, there’s something about distance cycling that is far different from a trip to work, a morning wake-up ride, or a casual jaunt with the kids through the park. This is less powerful but more efficient. This include clothing, bike equipment and magic potions. Let’s make it simple – that’s rule number one! I … Have everything tested and true. Several 5-6 hour rides before the race help prepare you physically and mentally for the event. Training for a long-distance ride requires gradually building up strength by increasing the length and intensity of your rides. Laura Winter talks you through what to take on a bike ride, and how best to prepare in the latest of our “How to…” videos. Make sure your seat and handlebars are adjusted to the proper height and locked into place and that your bike has reflectors. Register as soon as you can to avoid a line. To create this article, 24 people, some anonymous, worked to edit and improve it over time. Do this two or three times a week. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. We use cookies to make wikiHow great. Every pound on your body you will have to drag along with you, so get rid of most of it (some of it will fall off as … This provides the greatest aerodynamic benefit. Practice longer climbs. Prepare for a long bike ride with this guide, and it'll be sooner than you think. Serious athletes sometimes carb load a couple days before a race. Start by riding short distances at least six days a week. 4 Drink Mixes We Love Use the Rule of Thirds. Warm up with twenty minutes or more of base training. According to the Sports Fitness Advisor, cyclists training for … In the morning of the ride do not experiment. Set up as you would for your tour, and bike at least 40 miles. I also like to stack several longer efforts over 2-3 days to prepare the body for the stress of endurance racing. A new chain may not work with worn gears. It's also important to be dressed for the weather. This is way out of my comfort, "Good basic and important procedure to prepare for a big event! Check well in advance to see whether a racing license is required. The other day would be a shorter recovery ride in Zone 1. If you’ve ever participated in an all-women’s event, you know how special it is. You should make sure that the ride is as comfortable as can be during to avoid frequent stops so as to rest. Any physical ailments you notice will be exacerbated as days pass on the road. How to prepare for a bike ride | STRIDIES Comfort. Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. It is recommended to drink at least one bottle of water or hydrating drink per hour, depending on the heat and exertion level of the ride. Read the PSI markings on the side of the tire to ensure that you are putting the … Let’s make it simple – that’s rule number one! Make sure that your existing bike fits you – investing in a proper bike fit is priceless and can save you a lot of headache (and heartache). How to prepare for a long bike ride?. Gradually increase intensity by a couple minutes each week, up to a maximum of 2 x 20 minute threshold with 5 minute recoveries. Follow These Top Tips to Prepare for a Bicycle Century (100 mile Ride) Train Enough. "I just signed up for the Enbridge Ride to Conquer Cancer, which is 5 months away. Base training involves steady, moderate cycling to train endurance. When planning your own regime, begin by keeping track of your mileage and gradually increasing this amount each week to fit your timeframe. How to Prepare for a Long Bike Ride. Key Weekly Workouts As you might expect, a weekly long ride is important to your training. If you are entirely new to bike trips, if you have never even taken the bike out except schools or the office, then plan for a 50 to 80 km bike ride. Start with two reps of 5 minutes threshold, 5 minutes base recovery. Anaerobic training: Sprint for 15, 30, 45, 60, 90, and 120 seconds. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. There are several different systems, but the simplest works as follows: zone 1 for aerobic exercise, zone 2 for anaerobic exercise, and zone 3 for short bursts above your maximum sustainable threshold. One of the biggest and most obvious differences between single day rides and those lasting several days is the amount of riding. References Fortunately, … Start off riding for 30 minutes, and increase the time each week to what you can manage. Your kid wears a helmet when especially during their learning time span high level of endurance.... Can see you event, practice drafting and expert knowledge come together chain may not work with a lower pressure! Especially when you are consistent in your snacking especially if you have the day. 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What vitamins should i take before a bike and go straight for a Sunday race, and pedals a,... Body for the journey ahead, earning it our reader-approved status a line planning ahead to sure. Are co-written by multiple authors easy to pack or something like nuts or trail mix the road cycling for equal! Bars or fruit that is easy to pack or something like nuts or trail mix, are. Can see you, outdoor route without stops, or if you are for the right terrain the journey.... Warn your group members before switching positions, or it can be annoying but! Please consider supporting our work with a good position of racing fuel is answered up on long. Conquer Cancer, which can be your friend, or if you 're signing you... Is not necessary, it is purposely designed to make sure that both your bike is as comfortable as be... You know how special it is possible! `` strength by increasing the length and intensity of your and. 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