how to prepare for a bike ride

Training Holidays. 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 article has been viewed 93,354 times. Warm up with twenty minutes or more of base training. You should have some sense of how long it takes you to recover. Do this far enough in advance that you are back at peak shape by race day. I like to have the long ride part of a two or three day block of riding. To prepare physically, you will need to get fit. I am not talking about the preparation of your saddle bag, food, drink, and other items. Our cycling socks here at STRIDIES were specially designed for maximum comfort when cycling. In this case, 96% of readers who voted found the article helpful, earning it our reader-approved status. The wind can be your friend, or it can be your enemy. Check the tires for cuts or bald patches. Try to stick to a steady pedaling cadence, adjusting gears before each change in gradient. % of people told us that this article helped them. Next, ensure the seat post and handlebar stem are both tightened before taking your bike for a brief ride (a quick two minute ride). One week prior to the event plan for a rest week. Stay behind the back wheel of the bike in front of you, to reduce accident risk. Buy it in advance and bring it to the race, or confirm that you can buy it in person on race day. 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. You should be able to talk while biking, and your heartbeat should reach about 60–70% of its maximum rate. As your ride time increases, remember to drink and eat during the ride and immediately afterwards. If coffee or tea is part of your daily routine, drink a small cup to avoid withdrawal, but don't go overboard. If you are new to cycling, slowly build up to the distance. Sit down for portions of the climb. A 28 mm or 30 mm tyre will do the job.” Train to Improve Speed. Tighten your handlebars if they're loose. Adjust them if they are not squarely on the rims. Climb and descend for eight reps, aiming for the same speed each time. To create this article, 24 people, some anonymous, worked to edit and improve it over time. Prepare for a long bike ride with this guide, and it'll be sooner than you think. If you're training for a team event, practice drafting. If it wobbles more than 3 mm (⅛ in) to the side, it needs adjustment. 4 Drink Mixes We Love Use the Rule of Thirds. In a group, stick together during headwind... Plan for Trouble. Set up as you would for your tour, and bike at least 40 miles. Move to the start line once you notice a group forming, so you can get a good position. Learn more... Cycling events are a great place to meet other enthusiasts and put your skills to the test. Spin each wheel. Especially when you are on learning stages of how to ride a bike. Warn your group members before switching positions, or if you notice an obstacle. For greater accuracy, find your LTHR (Lactate Threshold Heart Rate) or FTP (Functional Threshold Power). The long day combined with the shorter day will help build your overall endurance. By signing up you are agreeing to receive emails according to our privacy policy. Three or four months is ideal. Start with two reps of 5 minutes threshold, 5 minutes base recovery. Don’t do too much too soon. If possible, increase the length of the session until you are cycling for the same duration you will at the event. 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. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. 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. According to the Sports Fitness Advisor, cyclists training for … Make sure you know where you are going in order to pace yourself appropriately. Don’t forget you can always jazz up your outfit with a good pair of socks. You should make sure that the ride is as comfortable as can be during to avoid frequent stops so as to rest. Your clothing when cycling is important for your safety. The snacks you can bring are protein bars or fruit that is easy to pack or something like nuts or trail mix. Practice on a hill that ranges from fairly flat to a 10–12% gradient. 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. 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. Try them during your regular training sessions, so you have time to switch to a food that works better for you. 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. Just eat healthy and you won't need any vitamins. Have everything tested and true. Anaerobic training: Sprint for 15, 30, 45, 60, 90, and 120 seconds. I … Only replace a worn chain if you have time to spare. From puncture prep, to food and drink, we’re here to answer all your questions. Serious athletes sometimes carb load a couple days before a race. 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 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. One of the biggest and most obvious differences between single day rides and those lasting several days is the amount of riding. Look up carbohydrate sources on an online glycemic index. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Practice longer climbs. Thanks to all authors for creating a page that has been read 93,354 times. Fortunately, … After each sprint, recover with base cycling for an equal amount of time. Be sure to check your bike is as ready as you are for the ride. We commute to work and back again, from Monday through to Friday, and perhaps saddle up for a leisurely ride at the weekends. Choose a gear that lets you pedal at about 90 rpm while at maximum effort. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. There are 21 references cited in this article, which can be found at the bottom of the page. If you’ve ever participated in an all-women’s event, you know how special it is. Then slowly increase to 300 kms a day. Make sure your seat and handlebars are adjusted to the proper height and locked into place and that your bike has reflectors. According to the Sports Fitness Advisor, cyclists training for long-distance rides should push themselves to the limits to prepare. How To Prepare for a Ride. Not only that, but whenever we sell a pair of socks we donate a pair to homeless shelters across the UK, meaning that buying socks from us does not only help you set a new personal best, but it helps those in need too! Training for a long-distance ride requires gradually building up strength by increasing the length and intensity of your rides. Let’s make it simple – that’s rule number one! Well, with a wider the tyre you can ride with a lower tyre pressure without increasing the chance of getting a puncture. Include your email address to get a message when this question is answered. Most bike rides take place over short distances. Approved. Foods with low glycemic index values may be more efficient sources of racing fuel. You should wear one every time you ride. Let’s make it simple – that’s rule number one! When planning your own regime, begin by keeping track of your mileage and gradually increasing this amount each week to fit your timeframe. How come your ride is only for women? Arrange for transportation to the start of the ride. If any are larger than 3 mm (⅛ in), or if you see any fibers poking through, replace the tire. Prev 1 of 1 Next. Riding two or three days in a row will help your endurance as well as conditioning your fanny to tolerate sitting on … Start off riding for 30 minutes, and increase the time each week to what you can manage. I like to prescribe both a mix of volume and time on the bike to prepare my athletes for these races. What vitamins should I take before a big ride? wikiHow marks an article as reader-approved once it receives enough positive feedback. Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. Speed is not important, but distance is. Cycling requires a high level of endurance training before you can successfully tackle a long-distance ride. Do this two or three times a week. Firstly, you need to make sure that your bike is in decent shape – chain oiled, tyres pumped and a few other checks. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Pump up your tires. Showing up unprepared, however, can result in total disaster. How to prepare for a long bike ride?. Include Intensity. Some items to add to your winter biking wardrobe can include: ", "Final week of training and diet. wikiHow is where trusted research and expert knowledge come together. You need to keep your body fuelled up on a long cycle ride. Put in the hours at your base pace. References Start this at least two months in advance. 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. Bring snacks and water You need to keep your body fuelled up on a long cycle ride. This provides the greatest aerodynamic benefit. Train fitness with enough volume, intensity, and climbing. Read the PSI markings on the side of the tire to ensure that you are putting the … Periodization can help you do this. This includes shaking that the tires are pumped, the breaks are working and that the chain is clean and engaged. There are several different systems, but the simplest works as follows: zone 1 for aerobic exercise, zone 2 for anaerobic exercise, and zone 3 for short bursts above your maximum sustainable threshold. Step 2: Choose the Right Helmet Helmets protect your head and your life by decreasing your risk of traumatic brain injury (TBI). Caffeine will dehydrate you. What is so special about Venus De Miles? During the race, try to stay in the front third of the group, but behind another rider. Train Right. By using our site, you agree to our. The other day would be a shorter recovery ride in Zone 1. I also like to stack several longer efforts over 2-3 days to prepare the body for the stress of endurance racing. More: Preparing for a Hilly Century. This is less powerful but more efficient. You must always wear a helmet and you should make sure that your kid wears a helmet when especially during their learning time span. Several 5-6 hour rides before the race help prepare you physically and mentally for the event. Train by time rather than miles because how far you ride in X hours will depend on how hilly the course is, whether it's windy, if you are riding with a good group and other factors. How to prepare for a bike ride | STRIDIES Comfort. In the morning of the ride do not experiment. If a long ride still seems overwhelming, divide it into three more or less equal distances and... Watch the Wind. 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. 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. Some of us, however, would like to … Check well in advance to see whether a racing license is required. A new chain may not work with worn gears. 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. Wearing clothes that make you visible to make sure other road users can see you. Bicyclists often refer to "zones" of training intensity. The 5 gentle neck stretches you NEED to reduce pain. 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. They should have the right handlebars, appropriate seats, and pedals. New to cycling? Amateur cyclists should consider taking Tuesday and Saturday off as well. Last Updated: November 5, 2020 Choose a Supported or Non-Supported Ride 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. Replace the brake pads if wear is approaching the marked line. Register as soon as you can to avoid a line. 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. Find a flat, outdoor route without stops, or use an indoor trainer. Stick to your training regimen so you're fit for race day. Please consider making a contribution to wikiHow today. 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. Every week, include an intensity ride during the week to build power. If you are entirely new to bike trips, if you have never even taken the bike out except schools or the office, then plan for a 50 to 80 km bike ride. Layer up and if it's cold and have something waterproof in case the weather decides to turn on you. "I just signed up for the Enbridge Ride to Conquer Cancer, which is 5 months away. 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. This article has been viewed 93,354 times. Gradually increase intensity by a couple minutes each week, up to a maximum of 2 x 20 minute threshold with 5 minute recoveries. Check your bike for problems one last time. Start by riding short distances at least six days a week. This article gave me direction and helped me to see that it is possible!". 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. It's also important to be dressed for the weather. 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. Adjust tire pressure if necessary. 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