There’s a huge difference between taking a leisurely 30-minute bike ride and spending hours on your bicycle. Long-distance cycling is becoming more popular than ever, both for recreational enjoyment and amazing workout benefits. Whether you’re planning a day-long adventure or a weekend bike trip, here are some tips on how to prepare for your first long bike ride. The best value folding bicycles for commuters are available at Ecosmo.
Build Up Endurance Ahead of Time
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If you’re used to riding for a short amount of time, you shouldn’t expect to automatically ride for eight hours straight. The key is slow and steady training that gradually builds up your endurance. You’ll want to add a little to your ride every week until you build up the stamina needed to go the distance. Try adding half an hour every week until you reach your goal.
Take Breaks to Eat and Stay Hydrated
One of the most important things you can do when taking a long bike trip is to nourish your body. This will ensure that your muscles have the fuel to keep you going. A good rule of thumb is to drink at least 8 oz. of water every hour and stop for healthy, nutrient-rich snacks every 30 minutes. Prepare by bringing plenty of water and packing lots of food for energy. Peloton and MYX are the closest thing to a spin bike comparison that you’ll find.
Remember to Pace Yourself
Long-distance cycling is all about endurance and less about getting to your destination as quickly as possible. Listen to your body. If you’re breathing too hard, take a break to catch your breath and hydrate. If your muscles are sore, stop to stretch and grab a few bites to eat. Remember the old saying, “Slow and steady wins the race”. To enjoy biking even further, there are biking trails that are just blazing with beautiful scenery which are also perfect for mountain bikers.
Make Sure You Have the Proper Equipment
Before you go for a long-distance ride, make sure you have everything you’ll need before you’re another one of the yearly cyclists injured in an accident.
Always be prepared for the worst-case scenario. You never know when you might pop a tire or have an accident. Be prepared with tools you might need for a surprise repair, and make sure you have a safety kit just in case you get banged up. You should also be well-aware of bike helmet laws because it pays dividends when push comes to shove.
Inspect Your Bike
Anytime you get on your bike and especially if you’re going on a long trip, you should thoroughly inspect your bike. Make a checklist and go over every part to make sure everything is in proper working condition. Check your tires for proper inflation and wear, make sure your brakes are working, and check all mechanical parts to be sure they can handle the long ride.
Dress Appropriately and For Safety
Be sure to check the weather forecast and dress for the occasion. Remember to dress in layers for cooler mornings and evenings, and warmer afternoons. If there’s rain in the forecast, bring along water-resistant outer layers.
Perhaps most importantly, always wear protective gear such as a helmet and reflective clothing so you’re more visible to others. If you’ve taken these safety precautions, you’ll stand a better chance in court with Redondo Beach personal injury attorneys should someone hit you.
Listen to Your Body
Even though your mind might be saying you should push yourself, you should always listen to your body. If you’re getting too tired or feeling any muscle strain, it’s best to stop for the day and finish your ride tomorrow. Listening to your body will help you avoid potential long term damage that could stop you from riding for weeks.