The 5 gentle neck stretches you NEED to reduce pain. This provides the greatest aerodynamic benefit. The most comfortable socks on the planet? Warm up with twenty minutes or more of base training. To prepare physically, you will need to get fit. Set up as you would for your tour, and bike at least 40 miles. 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. As fun as it sounds, no cyclist should jump on a bike and go straight for a long bike ride. Try to stick to a steady pedaling cadence, adjusting gears before each change in gradient. Ensure that you pick the right bike for the right terrain. This includes shaking that the tires are pumped, the breaks are working and that the chain is clean and engaged. We commute to work and back again, from Monday through to Friday, and perhaps saddle up for a leisurely ride at the weekends. Base training involves steady, moderate cycling to train endurance. Before a bike ride is important to make sure that both your bike and body are ready for the journey ahead. Some items to add to your winter biking wardrobe can include: Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. This include clothing, bike equipment and magic potions. Don’t do too much too soon. Let’s make it simple – that’s rule number one! You must always wear a helmet and you should make sure that your kid wears a helmet when especially during their learning time span. Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. How to prepare for a bike ride | STRIDIES Comfort. Include Intensity. Many people preparing for a long distance bike tour try out 4 or 5 different bikes before finding one that lets them sit at the right angle, is the correct height, and is just overall comfortable to be on for extended periods of time. 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. At a minimum, we’d recommend a set of Lycra cycling shorts. Our cycling socks here at STRIDIES were specially designed for maximum comfort when cycling. Riding two or three days in a row will help your endurance as well as conditioning your fanny to tolerate sitting on … Firstly, you need to make sure that your bike is in decent shape – chain oiled, tyres pumped and a few other checks. 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. References Please consider making a contribution to wikiHow today. Adjust tire pressure if necessary. After each sprint, recover with base cycling for an equal amount of time. By signing up you are agreeing to receive emails according to our privacy policy. You should have some sense of how long it takes you to recover. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Step 2: Choose the Right Helmet Helmets protect your head and your life by decreasing your risk of traumatic brain injury (TBI). Follow These Top Tips to Prepare for a Bicycle Century (100 mile Ride) Train Enough. I also like to stack several longer efforts over 2-3 days to prepare the body for the stress of endurance racing. Train to Improve Speed. ", "Final week of training and diet. Approved. I like to have the long ride part of a two or three day block of riding. 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. Foods with low glycemic index values may be more efficient sources of racing fuel. Training for a long-distance ride requires gradually building up strength by increasing the length and intensity of your rides. wikiHow marks an article as reader-approved once it receives enough positive feedback. A 28 mm or 30 mm tyre will do the job.” You want to make sure you are consistent in your snacking especially if you plan for a longer ride. Some of us, however, would like to … 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. Warn your group members before switching positions, or if you notice an obstacle. Caffeine will dehydrate you. Next, ensure the seat post and handlebar stem are both tightened before taking your bike for a brief ride (a quick two minute ride). Adjust them if they are not squarely on the rims. It may also be helpful to dress in layers, so you can take one off if indeed the outfit proves to be keeping you a little too warm. One week prior to the event plan for a rest week. Too many carbs can cause nausea, especially if you're using concentrated sources like energy bars or gel. You should be able to talk while biking, and your heartbeat should reach about 60–70% of its maximum rate. It's also important to be dressed for the weather. Tighten your handlebars if they're loose. Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. 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. Fortunately, … I am not talking about the preparation of your saddle bag, food, drink, and other items. Usin advises to buy some wide tyres to make your ride much more comfortable: “Choose a tyre as wide as possible that will fit on your bike. The best way to prepare for a long bike ride is with lots of long rides, but many people don't have time for regular multihour rides. Training Holidays. According to the Sports Fitness Advisor, cyclists training for … Learn more... Cycling events are a great place to meet other enthusiasts and put your skills to the test. 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. 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. Only replace a worn chain if you have time to spare. Train fitness with enough volume, intensity, and climbing. Layer up and if it's cold and have something waterproof in case the weather decides to turn on you. You should wear one every time you ride. 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. Replace the brake pads if wear is approaching the marked line. This is less powerful but more efficient. Sit down for portions of the climb. From planning ahead to making sure you have the right clothing, here are some tips to prepare for your next bike ride. If you’ve ever participated in an all-women’s event, you know how special it is. If it wobbles more than 3 mm (⅛ in) to the side, it needs adjustment. Several 5-6 hour rides before the race help prepare you physically and mentally for the event. What is so special about Venus De Miles? Let’s make it simple – that’s rule number one! What do I need to do to do a road ride? Move to the start line once you notice a group forming, so you can get a good position. Start with two reps of 5 minutes threshold, 5 minutes base recovery. Speed is not important, but distance is. Serious athletes sometimes carb load a couple days before a race. Stick to your training regimen so you're fit for race day. Train Right. Look up carbohydrate sources on an online glycemic index. How to prepare for a long bike ride?. That’s exactly what you want, right? 4 Drink Mixes We Love Use the Rule of Thirds. Make sure your seat and handlebars are adjusted to the proper height and locked into place and that your bike has reflectors. Don't bring your front wheel alongside it until you plan to pass. In the morning of the ride do not experiment. Include your email address to get a message when this question is answered. For greater accuracy, find your LTHR (Lactate Threshold Heart Rate) or FTP (Functional Threshold Power). 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). If coffee or tea is part of your daily routine, drink a small cup to avoid withdrawal, but don't go overboard. How to Prepare for a Multi-Day Ride Before embarking on a multi-day ride there are a few things that you’ll need to consider. Start by riding short distances at least six days a week. You need to keep your body fuelled up on a long cycle ride. Periodization can help you do this. Key Weekly Workouts As you might expect, a weekly long ride is important to your training. I like to prescribe both a mix of volume and time on the bike to prepare my athletes for these races. The long day combined with the shorter day will help build your overall endurance. Most bike rides take place over short distances. Bicyclists often refer to "zones" of training intensity. If you are new to cycling, slowly build up to the distance. 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. Bring snacks and water You need to keep your body fuelled up on a long cycle ride. How to Prepare for a Long Bike Ride. Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. I … Check well in advance to see whether a racing license is required. Start this at least two months in advance. How To Prepare for a Ride. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Gradually increase intensity by a couple minutes each week, up to a maximum of 2 x 20 minute threshold with 5 minute recoveries. This article gave me direction and helped me to see that it is possible!". Start with the top of the handlebar stem slightly below the top of the saddle, then adjust slightly to what is a comfortable position. Make sure you know where you are going in order to pace yourself appropriately. Any physical ailments you notice will be exacerbated as days pass on the road. If possible, increase the length of the session until you are cycling for the same duration you will at the event. Choose a gear that lets you pedal at about 90 rpm while at maximum effort. Anaerobic training: Sprint for 15, 30, 45, 60, 90, and 120 seconds. Run on a treadmill and lose weight. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. From puncture prep, to food and drink, we’re here to answer all your questions. Spin each wheel. They should have the right handlebars, appropriate seats, and pedals. Climb and descend for eight reps, aiming for the same speed each time. Don’t forget you can always jazz up your outfit with a good pair of socks. If you're training for a team event, practice drafting. Choose a Supported or Non-Supported Ride Preparing for the Physical Eventualities Before you embark on a multi-day bike trip, you should give your bike, clothing, and equipment a realistic test. How come your ride is only for women? If you are not confident yet, you need to take a couple of 2 days bike rides, aiming to cover atleast 150 kms in a day. As your ride time increases, remember to drink and eat during the ride and immediately afterwards. Last Updated: November 5, 2020 Start off riding for 30 minutes, and increase the time each week to what you can manage. The other day would be a shorter recovery ride in Zone 1. 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. Every week, include an intensity ride during the week to build power. wikiHow is where trusted research and expert knowledge come together. A new chain may not work with worn gears. Wearing clothes that make you visible to make sure other road users can see you. Then slowly increase to 300 kms a day. Do this two or three times a week. This article has been viewed 93,354 times. Try them during your regular training sessions, so you have time to switch to a food that works better for you. In regard to gear, while cycle specific clothing is not necessary, it is purposely designed to make riding much more comfortable. In this case, 96% of readers who voted found the article helpful, earning it our reader-approved status. http://roadcyclinguk.com/how-to/six-things-need-know-base-training.html/3#tpiEvGZVxPPWT5ti.97, http://www.active.com/cycling/articles/the-basics-of-lactate-threshold-interval-training, http://support.trainerroad.com/hc/en-us/articles/201377644-Training-Acronyms-Defined-FTP-LTHR-NP-TSS-IF-, http://www.bicycling.com/training/fitness/lactate-threshold-101, http://www.active.com/cycling/articles/high-intensity-intervals-hurts-so-good, http://roadcyclinguk.com/how-to/how-to-prepare-for-your-first-road-race-a-beginners-guide-to-racing.html/3#JjqS1oEBaeD3to8y.97, http://www.bikeradar.com/us/gear/article/technique-how-to-become-a-hill-climbing-star-12092/, http://www.bicycling.com/training/fitness/11-ways-get-most-out-your-group-ride, http://www.active.com/cycling/articles/priming-the-pump-the-week-before-your-race, http://trainright.com/tapering-week-race/, https://www.bbcgoodfood.com/howto/guide/what-eat-cycling, http://www.bicycling.com/food/best-pre-race-foods, https://www.youtube.com/watch?v=6v4yIWSY7g0, http://www.bicycling.com/training/fitness/big-day, https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-road-cycling/, http://roadcyclinguk.com/how-to/six-things-need-know-training-zones.html, Prepararsi per un'Importante Gara Ciclistica, consider supporting our work with a contribution to wikiHow. Put in the hours at your base pace. Check the tires for cuts or bald patches. What vitamins should I take before a big ride? Be sure to check your bike is as ready as you are for the ride. More: Preparing for a Hilly Century. Especially when you are on learning stages of how to ride a bike. We use cookies to make wikiHow great. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/08\/Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg\/v4-460px-Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/0\/08\/Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg\/aid415340-v4-728px-Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"