Quick Training Tips to Prepare You for Your Next Long-Distance Bike Ride

Biking is a sport enjoyed by people all over the U.S., and the increasing number of participants is a sign that it is here to stay. In 2016, 66.5 million people participated in some sort of cycling event within the previous year, which is an increase of almost 20 million since 2008. Whether your next biking adventure will take you off-road or to the starting line, there are a few steps you should take to make sure you are fully prepared.

Train Right

The key to successful long-distance training is your training mix. The main component is functional training, during which you train your body and respiratory system to do what you want them to do – power through to the end. Think of yourself as a house with a weak foundation. It won’t last through years of wear and tear so you must build up a solid functional foundation to carry you through no matter what cycling obstacles you face. Functional training helps you to build that foundation. Start by incorporating strength training to boost your power and cycling endurance, as well as enabling you to put more force into each pedal stroke to carry you further and longer. Although hitting the gym isn’t the greatest thing in the world, you’ll find that not only are you getting stronger, but you are building your resistance to fatigue by forcing your body to adjust to the new environment and circumstances.

While you might be tempted to jump into training full force, training needs to be gradual and built up over time to avoid injury and frustration. To build stamina, choose a realistic target and increase your mileage by 10 percent each week. However, don’t feel like you have to stick to the 10 percent rule. No one knows your body better than you do, so lower or increase the percentage as you see fit. Keep in mind, if your body starts to hurt, this is a sure sign that you need to slow it back down. You should feel the burn but not so much that you are in pain.

Try Various Conditions

We all love to stay in our comfort zone, and when it comes to training, the same mindset applies. It makes sense to start your training on a bicycle trail that you are familiar with for safe off-road practice with relatively flat terrain. Don’t get too comfortable though. Unless you plan on sticking to the same cycling trail for the rest of your life, switch things up a bit and train on trails and routes with different grades and surfaces to build your confidence and skill. Incorporate a few hills as well, as you never know what you might run across if you are mountain biking or have to take a detour.

To really get out of your comfort zone, plan a trip to a cycling destination that you’ve never been to. Pack up the car and make it a road trip as you head toward gorgeous views and amazing biking opportunities. If your trek takes you to the Southwest, stop at Canyonlands National Park in Utah. Touted as the mecca for mountain bikers, you’ll enjoy gorgeous canyon views with red rock surfaces. If your bike trip takes you toward the East Coast, try out the varying terrain in Brevard, North Carolina’s Dupont State Recreational Forest with everything from machine-built flow trails to granite slickrock. Perhaps you’d prefer to head North and visit Wilmington, New York, which is home to Flume Trails for smoother rides with rocky terrain interspersed throughout.

Safety First

The most important thing to keep in mind is your safety. If you will be biking alone, let someone know your training route and when you expect to be back home. Have a plan in place in case of an emergency. Be wary of traffic along your route as well; because drivers are not always looking out for cyclists, plan a bike-friendly route to minimize as many risks as possible. Bring along plenty of water, and drink even when you aren’t thirsty to avoid dehydration.  Sports drinks are a great option too, but save them for later in your trip to make the most of the electrolytes. Keep your energy up with healthy carbohydrates such as granola bars, fruit, and nuts.

As you pack additional necessities, don’t forget small details like a quick-drying, compact travel towel, a reliable phone charger, a more durable case for your phone, a head lamp and anything else that will come in handy on your ride, and limit your need to stop for extra gear.

Cycling offers great reward whether it is accomplishing a race or taking in breathtaking views, but make sure you are prepared. Train right and stay safe to make the most of your cycling expedition.