One great thing about cycling is that it allows you to set your own pace. Whether you have a need for speed or prefer longer and slower-paced riding, you can choose the route, distance and duration of each ride. If you’re near the beginning of your biking journey, you naturally want to boost your stamina. In this short guide, you’ll find some excellent advice to help you go the distance – plus a few tips on selecting the best bikes for long distance riding.
How To Prepare for a Long Bike Ride
Before you pack anything at all, you need good-quality equipment to get the most out of your ride. Comfort is a vital factor, and the most comfortable bikes have some common features: an ergonomic riding position, soft durable handlebar grips and pedaling positions suited to a rider’s joint health and needs.
Sixthreezero’s EVRYJourney features a forward pedaling position that permits proper leg extension while placing the rider closer to the ground. The brand’s Around the Block bike models incorporate a pedal position with full leg extension to avoid soreness in lower body joints. Both models support riders up to 300 pounds and those with back pain. If you struggle with knee issues, the EVRYJourney is an especially great choice.
Once you have your bike of choice, don’t forget to pack other essentials. First, you’ll need a good supply of food and water – but more on that in a moment. You should also pack a flat kit with a small pump, a spare tube, a multitool, tire levers and patches. Choose clothes appropriate to your weather conditions, and don’t forget to layer with moisture-wicking clothing when temperatures drop.
How To Sustain Energy on a Long Bike Ride
Food is the fuel that supplies energy for any activity. You even burn calories while at rest and just breathing – that’s your basal metabolic rate. And depending on your size, effort and fitness level, you can use up between 450 and 750 calories per hour. With these stats, you can quickly see why food is key to sustaining your energy throughout your ride.
Experts recommend eating every 20 to 30 minutes. Select need nutritious, portable snacks that are easy to eat on the go and don’t melt. Some cyclists’ favorites are excellent choices for your ride:
- Bananas
- Trail mix
- Peanut butter and jelly sandwiches
- Dried fruit
- Energy bars
If you choose prepackaged or prepared foods, check the nutrition labels before you buy. You’ll get more out of items with whole grains, protein, fiber and other good stuff than from snacks that mostly contain simple sugars. While you’re at it, don’t forget to hydrate. Make sure you drink at least 12 to 16 ounces per hour – more if it’s hot outside or you’re above the average weight for your height.
Planning Ahead for Your Ride
Long-distance rides can offer a lot of fun – testing your physical mettle, enjoying the scenery or just getting away from the daily grind. When prepping for your ride, choose your equipment and food wisely. And whether you select a women ebike, a traditional two-wheeled model or a tricycle, your bike should deliver the comfort you need to keep you pedaling onward.