15 Long Distance Cycling Tips Without Getting Tired
15 Long Distance Cycling Tips Without Getting Tired
As a beginner in cycling, you may need some tips for riding a bike for long periods of time without getting tired. As a cyclist who is having a hard time riding, this article is for you. I’ve already mentioned some long distance cycling tips without getting tired of long distances:
1. Maintain the correct riding position
If you end up feeling too tired while riding, one of the reasons may be that you are sitting in the wrong position. Therefore, you need to learn proper posture while riding. Even if you know the correct posture, staying in the same position for long periods of time can tire you out, so you should keep changing your posture. Sitting incorrectly can cause body pain, so you won’t be able to get up and ride the next morning. As a cyclist, here are the basics you need to learn before riding a bike.
For a fast riding position, you should be in an aero position where you can get rid of wind resistance, as shown in the photo above. The handlebars will be lower than the saddle height because you will be bending over to ride faster. This position may seem difficult, but an experienced person can easily ride over 50 km in this position.
For down riding, you need to put your weight behind the saddle to maintain your center of gravity. The stem length of the handlebars will be shorter and closer to the rider so you can put more weight behind the saddle. For beginners, the upright pose is considered the best place to start. The handle is a little above the saddle. Don’t climb and accelerate too often for short distances to avoid getting tired.
Every time you feel tired, change your posture slightly. You may find it difficult to maintain proper posture at first, but you will eventually learn it over time. Remember to stay relaxed and focused, and keep checking your position on long rides to make sure you’re not falling back into bad habits.
2. Use the right breathing technique – breathing with a diaphragm
A lot of times, you might get tired of riding your bike because you’re just breathing the wrong way, and the way you’re breathing uses up a lot of energy. Allowing the lungs to descend and expand as cyclists push their abdominal muscles to breathe, breathing by lifting their ribcage and lowering it again on the exhale wastes a lot of energy because your body is going through Lots of muscle movement.
So, what is the correct technique? The correct breathing technique is to use your diaphragm to breathe – basically pushing your stomach outward as you inhale, allowing your lungs to easily sag and expand, and then contract to exhale, you have to use Breathe in through the nose, then out through the mouth. You can practice this technique at any time, just place your hands on your belly and inhale through your nose – push your belly out and exhale through your mouth while relaxing your belly.
3. Don’t bring unnecessary gear while riding
Make sure you don’t take anything unnecessary with you during the ride, as it can weigh on your bike and slow you down and drain your energy. The necessary equipment for long rides is:
Need a pump and repair kit when your bike breaks down
A bottle of water to stay hydrated
Some foods contain carbohydrates to maintain energy. (don’t eat too much)
A set of lights and reflectors to stay safe even during the day (optional)
Speedometer maintains optimum speed while riding
Heart rate monitor to maintain a sustainable pace for proper riding (optional)
A stretcher (bicycle bag) or rack (the smaller the better) for carrying these equipment
4. Do a 15-minute warm-up before cycling
Warming up is an effective way to prepare your body for a long ride. Just a 15-minute stretch is enough to stretch your body. You can do some peddling to relax some of your muscles. Warming up is all about waking up your body, which is effective in raising your body temperature and metabolic rate. Practice yoga for only a few minutes so you don’t get tired easily.
5. Choose clothing suitable for riding
You will ride long distances and you will sweat. If you feel uncomfortable while riding, it will make you tired faster. In this case, getting cycling-specific clothing will help you. Wearing good quality cycling shorts, shoes and gloves may help you on long rides. Clothes do matter when riding, and the jersey has some tweaks and optimizations to make it windproof and ultimately make it easier for you to ride, and the easier the ride is for you, the less likely you will get tired. You should wear clothes suitable for the weather. But if you can wear comfortable clothing for long rides, go for it.
6. Don’t ride for more than 30-40 minutes at first
This means only going as far as you think you can accomplish. Running farther than you think is not good for you or your health. It will feel long, your legs will start to look like jelly, your vision will darken, and your heart rate will slowly increase. In this case, a heart rate monitor will help you determine the appropriate distance based on your fitness.
Listen to your body because you really don’t know when to tax your body. Choose the distance you can actually cover, taking into account your health and fitness level. Take adequate breaks between rides. Eat and drink during that break. By providing adequate rest periods, you can ensure that your body is resting from the continuum of activities discussed in the tips above. When you’re starting out, you don’t know how far you can drive your bike without getting tired. You definitely have to figure this out and start with small rides and gradually increase the distance based on your fitness level.
7. Aim for 7 minutes per mile without getting tired
An important thing to do before running a long distance race is to find your pace. You don’t want to sprint for the first few minutes of your ride, as this will ensure you don’t have the energy to keep riding for the next 40 minutes. If you only develop that energy at the beginning, you will hardly leave some energy at the end. Try to maintain a balanced foundation. Your foundation, should be the same at the beginning. An ideal rule is to proceed as fast as you can have a conversation. Because if you can speak at that speed without panting or breathing hard, it’s going to be a pretty good speed for you. If you’re running a long distance race, you can apply this rule, but if you’re running a race, go fast. Make sure you do it
8. Take a break in between: drink 350 ml of water / 30 minutes
The best way to ride long distances without getting tired is to split the long distances, it’s easier to ride 2 miles 5 times than straight 10 miles. So, take a break in between, stop after 20 minutes of continuous riding, rest for 5 minutes, breathe clean air, and look at the environment.
So drink 350ml of water after every 30 minutes of riding to stay hydrated. I highly recommend a sports drink (50g) as it is high in carbohydrates and provides you with a lot of energy. You should also eat and drink regularly during your ride. Unless you are in a training program, you must eat between each hour of riding. You can take a banana, cereal, other fruit,
energy bars, etc. with you—every 45 minutes or every 30 minutes with water. If you ask my routine, I like to eat a carb chocolate bar every 50 minutes and a sip of water every 20-25 minutes. But everyone is different, and you can eat easily digestible carbs between rides. It is highly recommended that you refuel at every interval between long rides. You should drink water before you’re thirsty and eat before you’re hungry, this will help you maintain the energy requirements for long rides.
9. Eat Carbohydrate-Rich Foods Regularly
You must be in good health to be successful in any physical activity. Maintain a healthy weight because if your weight is too high or too low, you won’t be able to go up the mountain. Eat carbohydrate-rich foods such as bananas, sweet dried fruits, etc. Because carbs will only give you enough power and power to ride the bike. Try to avoid junk and low-calorie foods and drink plenty of water to stay hydrated. You can include whole grains and fruit in your breakfast so you can have a light meal before your ride.
10. Get your gears right – peddling between shifts
Generally speaking, problems with gears come when you’re going uphill. As a new cyclist, you may not know when to change gears on a long ride. To make this easier, you should shift one gear at a time and slowly move up or down through the gears. Make sure you peddle between changes in gear. You’ll notice that releasing the pressure on the pedals at the right time can make a huge difference. Use lower gears as much as possible, as higher cadences will make you less tired than lower cadences. The best way to deal with this is to take the trails, ride the bike on hilly routes, practice shifting gears, and vary the amount of pressure you apply at various points. Another thing to keep in mind on long rides is to avoid going over the chain. If you place the chain at a wide angle, it may stretch it and you may damage the components. There is also a risk of the chain falling or slipping.
11. Ride with friends
Unless you’re racing, the whole long ride looks boring and tiring. Try riding with a friend or companion. Cycling is a social game where you can socialize with people on your bike. At a distance, you can have a decent discussion with the friends you ride with. In this way, cycling will not be boring, and your mind will be filled, so you will not be tired. Riding with friends will make the whole experience faster and more enjoyable. You’ll be having a conversation with your friends, which means you won’t be too fast or drain too much energy. As a result, you will not feel tired.
12. Listen to music while riding
Listening to music is a great way to take your mind off your tiredness. Our subconscious mind plays a big role, listening to music while cycling makes you feel calm and relaxed, it actually takes away your stress and you get less fatigued. However, if you are cycling in a very busy area due to heavy traffic, I would not recommend it. Listening to music while riding can be dangerous at times as you may not hear other vehicles and may even cause an accident, so be careful.
13. Stress-free riding
How can you go on a long ride with a nervous mind? The thoughts that create tension and stress will follow you throughout the journey. As a result, you are more tired mentally. As a cyclist, if you’re going to race, you sort your mind before you hit the ground. Likewise, if you’re riding a long distance for the first time, leave all negative thoughts behind and just focus on the finish line. Sing to yourself your favorite songs and enjoy the ride.
14. Ride a light bike
Why a light bike? Because it makes it easier to step up hills. As a beginner, you don’t know the effect of bike weights on long rides. You can ask the pros or veteran cyclists on your team about this. Their guide will be of great help with all these things. Carbon fiber bikes are considered light bikes, but they are a bit expensive. In addition to this, you should also adjust your new bike to your specific body size. Your bike’s brakes should be high-performance friction brakes. For women, the bike seat should be large and comfortable. Also, maintain your bike regularly. But for many people, you can’t actually change the bike, if that’s the case you can move on to the next tip, but if not I highly recommend getting a new very lightweight bike.
15. Choose your weather
If you go out in hot weather, you will definitely sweat. If you go out in very cold weather, you will eventually freeze to death. Either way, you’re going to get tired. Picking the right weather for a long ride can be very useful for a successful riding experience. You can choose to ride long distances anytime, anywhere. Some people choose early morning because they feel energized by the birdsong and sunrise. Others go on night rides after finishing their day jobs. Instead, they like to watch the sun go down. Some people choose to ride at night and ride in the dark. But from my point of view, night riding is not a good time because it is time for rest. You can’t do any physical activity while you sleep because it’s just as important. It’s up to each person at the time they choose, just make sure you maximize all your energy.
Why is cycling so tiring?
It’s natural to feel tired after physical activity because you’re expending energy. It’s not just cycling that tires you, all other sports athletes get tired when they do their activities. Fatigue is the first sign of physical activity. But once you get practiced, you hardly ever get tired on the bike. Let me share some common reasons for feeling tired while cycling:
The frame size of the bike you are riding is not suitable for your height.
You may be setting the seat post too low.
The handlebar distance is too far or too close for you.
Your bike tires are not fully inflated for efficient driving.
You are not using your equipment properly.
You’re trying to race with fellow cyclists, not at your own pace.
Why do my sit bones hurt when I ride a bike?
This is the most common complaint of beginners. As a novice, you can run into problems through any part of your body when riding a bike for a long time. But the most common area we see is through the lower back. Well, the pain you feel is in your muscles and not in your bones, because bones never hurt. Some people face neck, knee or shoulder problems. But don’t worry about pain in your sit bones, because with practice, your sit bones will also adapt to the pressure.
Sciatica pain can have many causes. Some of them are:
Your bike does not fit your body due to saddle discomfort.
This issue may have affected your training regime from zero to hero.
Your bike seat is big and hard. Firm seats are considered more comfortable.
The handlebars do not adjust properly for your height. In this case, take your bike to a shop with someone who knows how to set it up.
Imbalance due to the habit of relying too much on one side of the body.
What is the treatment? – Well, it always happens when you start any new physical activity after not doing any physical activity – it can be in any muscle in your body. After the first few rides, you will experience muscle pain, but after a few rides, your body will get used to it. Try to rest properly after your first day on the bike. Eating whole foods will help you cope with all the pain and stiffness that comes with everyday cycling.
So, these are some tips for riding further without getting tired. It takes some time for your body to ride such a long distance, so always start small and break down the distance you cover – it will give you better results.
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