Long rides are commonplace in cycling and it’s easy to see why? You get an amazing sense of achievement. You get to go to places that you might not have seen before, and after recovering from them at least, they get you fitter. but long rides aren’t all that easy. It takes a degree of fitness, will power and focus.
Here are ten things you could probably do with knowing to help you on your way.
This first piece of advice relates to the day leading up to your big event. Mainly carbo loading. Now, carbo-loading became very popular in many endurance sports in the 1990s and does have some merit. The subtly increasing your intake of carbohydrates in 24 hours leading up to your event should mean that your muscles have got more glycogen, which basically, means that you’ve got more fuel for your ride, so you should be able to ride further.
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I can’t stress enough just how important it is to start a long ride on bicycle. If you set out too fast, then you’re going to be burning carbohydrates instead of fat, which is fuel. And as we all know, unfortunately, you’ve got a limited supply of carbs, even if you’ve loaded up the night before, so you can see it’s a bad idea. So, for the first third of your ride, make sure you ride comfortably. Just settle into your ride. Once you’ve got into it, you can then assess how you’re feeling and whether you’re capable of upping the pace and more importantly sustaining it.
- You are feeling settled
- Yeah, pretty so.
- Should we pick up the pace?
No, I quite like it like this. Along similar lines is the advice of not going over into your threshold, this can really dig into your reserves and deplete your energy stores very quickly. Yeah, occasionally though, it’s going to be unavoidable. If for example, you face a short, steep climb, but general rule is you that try and avoid going anaerobic. Fueling from the start is important. If you wait until you’re, hungry or thirsty, it’s probably too late.
Yeah, and you also need to experiment with exactly what you’re eating and drinking on the bike. Some people have cast iron stomachs, tolerate anything, other people need to be a little bit more particular, so they don’t get uncomfortable. You got any more of that, mate?
No, there’s no more, mate. Last one.
As we said at the start, mental strength and focus are an important part of long rides. It can be hard, staying motivated for hours on end, so it’s a good idea to remind yourself of why you’re doing it, focusing on the positives, and then blocking out the negatives. I try not to think of your discomfort and the pain in your legs.
Try instead to focus on what it will feel like once you’ve reached your goal. Tell yourself that you’re feeling good.
- You’re looking good.
- So, are you, actually?
- I’m feeling good.
Often, on a long ride, the goal of reaching the finish can feel like an eternity away. So it’s a good idea to have some intermediate goals you can tick off along the way. Another positive thing on which to focus your mind.
Yeah, it could be a feed zone if you’re on an organized ride. It could be a town or a village on your route. Or a good one is the top of each climb along the way. Slipstreaming can save you a huge amount of power while still going at the same speed, now, up to 30% in fact, in the right conditions. So, you should really take advantage of it if you’re riding with other people or particularly if you’re in a master participation ride. Now, don’t annoy other people by just sitting on, but try and slip into a group who’s going the right pace for you.
Now, if you want to be sneaky, try doing your turns on the front up a hill and that way, the riders behind won’t get as much advantage as a road tilted upwards, leaving you to spend your time sat on slipstreaming on the flat.
Top Tips for Beginners To Ride 50 KM’s On Bicycle
if you’re new to cycling them riding 50 miles is going to seem like a very big challenge well it is but it’s also very achievable yeah and you can make it so much easier on yourself if you just make sure you’re well prepared for what’s to come.
Here are our top golden tips to help you on your way first thing to look at is your fitness and the type of course.
so, if you’re new to the sport and it’s a hilly route you could look to average around 10 miles an hour which equate to 5 hours of riding but of course you could be a little bit quicker than that it also factors in a couple of short stocks to make it to the finish there are certain things you’re going to need to take with you on your ride. First up you’re going to need some spares and tools so a multi-tool a pump some inner tubes.
Then secondly, you’re going to need to make sure you’ve got enough fuel for your body. So, a couple of large water bottles like that filled with either an energy drink or an electrolyte drink and then some solid food as well now it’s a good idea to experiment before the day just to find out what you can tolerate concern people don’t like different
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foods when they’re on the bike and then the golden rule as well is don’t experiment with new things on the day. Your ride ultimately you obviously want to ride 50 miles but that’s the only thing on your mind it can be extremely soul-destroying if you’re already fatigued
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