How to Train for a Long Bike Ride

Long bike rides require physical endurance.

Training for a long bike ride is tough. You have to build up your physical endurance beyond the average workout and train your muscles and cardiovascular system to withstand the distance. However, that doesn't mean that you need to go all out immediately -- in fact, slowly building up your tolerance to longer bike rides is best for you physically and mentally. If you know what things to work on as you train, you'll be able to tackle that long bike ride with no problem.

Instructions

1. Commute anywhere possible daily to sharpen your maneuvering and other simple bike skills. Whether it's to work, a park, or just around your neighborhood, any and all riding helps prep you for the longer distances.

2. Start going on long bike rides once a week. Start out going as far as you're comfortable with and work from there. Each week, increase the distance you are riding by 10 percent.

3. Check to make sure that your body is completely comfortable at all times on your bike. You may need to adjust your seat and aerobar position to minimize stress caused to your hands, feet, and rear end. Something as simple as a too-low aerobar can cause serious physical pain during long-distance rides.

4. Experiment to see which food and drink combinations help fuel you up the best and react well to a long distance ride. While some riders prefer water, others prefer sports drinks or other electrolyte-rich beverages. Protein-rich foods will support your muscles, while carbohydrates are a good source of energy.

References

• Ultra Cycling: Endurance Training
• Kan Bike: Training For The Big Ride

Resources

• Read this Article in Spanish