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. 

Top 7 Podcasts to Listen To While Biking

Everyone has different ways of staying motivated during long workouts. Some people choose a custom music playlist full of their favorite tunes, others listen to audiobooks and some prefer to run or bike without headphones and concentrate on the sounds of nature. But I’ve found something else that can really do the trick of not only getting motivated but also staying that way: a good podcast.

By now, you’ve surely heard of podcasts, even if you don’t personally listen to them. There are literally thousands to choose from and everyone from comedians to scientists to your neighbor, Joe, seems to have one. Finding the right podcast can be daunting, which is why I’ve created a list of the best podcasts to listen to for those long, or even short, bike rides. Ranging from the news, true crime, comedy and health, there’s a little bit of something for everyone.

TED TALKS DAILY

The famous TED Talks videos now offer daily talks from previous conferences, each lasting around and average of 15-20 minutes each. With a vast array of subjects like technology, health and wellness, business, politics, and psychology, these talks are a great way to distract your mind from tired legs while learning something in return.

THIS AMERICAN LIFE

Probably one of the more well known podcasts, This American Life is a weekly show that changes theme and stories each time. Running an hour long per episode, the podcast sends listeners on emotional roller coasters full of humor, plot twists and some of the craziest stories you won’t believe are all true.

THE DOLLOP

Comedian Dave Anthony spends an hour and a half each week telling a story from (mostly) American history to his friend in the most hilariously educational way possible. The two men spend equal time asking questions and mocking each other in a way that makes you feel like you’re sitting in the room, laughing a long with them. After each week, you’ll find yourself asking “how have I never heard of that before?” And then telling all your friends about it afterwards.

SERIAL

An investigative journalism podcast, Serial first rose to fame when it shone light on a murder case from 1999 and had everyone talking. Now featuring three seasons, each covering a different story, Serial is a podcast that will keep you wanting more and on the edge of your bike seat.

MY FAVORITE MURDER

One of the most popular true crime podcasts to blow up in the last couple of years features two women, Georgia Hardstark and Karen Kilgariff, taking turns each telling a story of murder and crime, mixed in with a bit of comedy. Not for the easily offended, My Favorite Murder touches on topics of abuse, mental health, and the psychology behind true crime all while reminding listeners that they are comedians first and, in no way, experts in the matter.

ASK A CYCLING COACH

A podcast created by the cycling app TrainerRoad, Ask A Cycling Coach is a weekly podcast where the hosts answer listeners’ questions about cycling and triathlon trainings. Great for anyone looking for some more insight to becoming a better, healthier and faster cyclist.

SHREDED BY SCIENCE

Ever wondered whether you should do cardio before or after lifting weights? Or more personally, why all that cardio makes you gassy? Be prepared to get some weird looks, as this podcast will have you laughing out loud while you ride. SBS features fitness gurus, experts and personal trainers who discuss real-world fitness problems in a light-hearted yet scientific approach.

What are some of your favorite podcasts? Tell me below (I love finding new things to litsen to!)