We’re used to being transporting from place to place in cars, so why would a person consider embarking on a long distance bike ride? Using peddle-power isn’t about getting to the destination quickly but rather is:

A chance to test our physical and mental determination.
An opportunity to see sights and scenery that we otherwise miss when zipping along in a vehicle.
An escape from a hectic schedule and gives a brief moment of a slower pace of life.
A pause from thinking about the future, or wallowing in the past, and allows us to enjoy the present day for what is.

A long distance bike ride is an inexpensive way to ‘get away from it all’. But before starting out, it’s important to get in shape.

Set a Goal
Riding a long distance is more mental than physical and having the right attitude is important. It’s true you need lower body strength, cycling uses mainly leg power with some shoulder strength to keep you upright. With the right mental fortitude, you can coach your body to carry you the distance.

There are two different goals for long distance cycling: speed and distance (personally, I’ve never contemplated combining the two). If you’re just starting out, it’s recommended to focus on achieving the distance goal first and then go for speed if racing piques your interest later on.

Physical Training
There’s only one way to find out what changes you need to make to your physical condition – go for a bike ride.

The leg muscles are the largest muscle group in the body and cycling uses them in a different way than walking or running (more quad-action on the down stroke, more hamstring-action on the up-stroke).

Take a ride on flat ground and see which muscles get sore. If, on the next day, you’re not stiff, then attempt a hill with the gradual slope. This will show the true conditioning of your legs as you push your entire weight plus the bike uphill. Attempt different hills that have steeper grades and longer distances. This is how to get your legs in shape for a long distance ride.

Take frequent breaks and don’t be embarrassed to walk your bike up the hill. Even using the lowest gear, some people will struggle with hill-training. Your goal should be to do the best you possible can as opposed to the fastest speed at which to conquer it. And that may mean going at a slower pace and taking frequent breaks.

Regarding leg strength, weight lifting doesn’t help cycling performance. Squatting, leg pressing and doing leg curls will build muscular strength which is good for sprinting & short bursts of power (i.e. short track Olympic speed cyclists), but long distance cycling requires endurance which only comes from constant bike training. Notice how almost all bike-racers are thin.

Flexibility is one of the core pillars of fitness. Having limber muscles helps ward off cramps, injuries and reduces recover time. Incorporating a stretching routine into your training will help build endurance in the legs and lower back.

Mental Training
Long distance cycling is more mental than physical. The leg muscles are strong but it’s the mind and the desire to persevere that forces a cyclist onwards. Having a positive attitude keeps a person going forward (and over the big hills).

Mental training is different for everyone. Some people are driven by the desire to see how far they can go while others just tag along with the group for the camaraderie. Find what drives you and stick to a group of training buddies who share similar interests.

Having a good attitude is infectious. Keep the motivation level high in the group by encouraging one another and by not leaving anyone to straggle behind. Making the outing fun for everyone will encourage others to return for future and longer cycle trips.

What to Expect on a Long Distance Ride

A sore butt so have a comfortable seat or gel cushion.
Sore legs if you don’t train properly. You don’t have to train for an equivalent distance before heading out on a long bike ride. Break up the distance with frequent stops and photo opportunities.
If you wear a backpack, you’re bound to get sore shoulders and a sweaty back. Consider getting bike panniers, durable pouches which securely clip over the rear tire on a rigid metal frame. If you do use a backpack, place all contents, like extra clothing and food, in a plastic liner bag first or else the contents will get soaked with sweat.
Muscles stiffen after sitting for long periods of time. Take frequent breaks, walk around and stretch. To avoid muscle cramps, stay hydrated by drinking plenty of fluids.

Modern Equipment
Remember riding long distance on your bike when you were a kid? Bikes have become lighter in weight but otherwise, they haven’t changed much. The following equipment are nice luxuries to have but not necessary:

Shock-absorbers – They help cushion the bumps but you’re bones will still feel the jolts.
Skinny Tires – Large tires have more road resistance which will lower your speed. Thin tires allow you to go faster but are more prone to puncture due to their higher air-pressure. Select a tire and tread that’s appropriate for the road and weather condition and carry an extra tube and pump for emergencies.
Electric assist motor – These come in handy on flat roads but gives little assistance on the going uphill. And they’re expensive!
Handle-bars – Select a set that will allow for a comfortable cruising position. Wide ones allow you sit upright; narrow ones promote a more hunched, stream-lined position.

Where to Cycle
Cycling on a highway is an obvious choice for long distances but since road standards vary across jurisdictions, the pavement conditions may not be too bike-friendly.

Consider a bike-path in urban areas and rail-trails in rural areas. Rail trails are abandoned railway corridors where the tracks and ties have been removed. They travel along scenic rivers and valleys while encountering only gentle slopes (heavy locomotives could only negotiate gradual inclines).

You’ll enjoy a long-distance bike ride free of vehicle traffic, noise and pollution and are great scenic thoroughfares.

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