GOING THE DISTANCE! How to ride longer distances on the bike!

I remember the gratifying feeling when I started cycling for longer distances on my first road bike. Vividly I remember my first 40 mile ride and proudly fighting cramps while walking down the stairs when I arrived home. I also remember my first "metric century", 100km (62 miles) doing laps on Hines Dr in November, and feeling like a real cyclist for the first time. To date, my longest ride so far has been 202kms (125miles), but that pales in comparison to the night when I grabbed my old mountain bike from the backyard shed and rode 8 miles to the next town and back. I weighted around 250lbs (114kgs) and it was my first ride on the roads and away from the stationary bike.

The point is that kilometers or miles don't really describe how long a ride may be. But riding longer than you think you are capable of, not only feels like a great psychological accomplishment, it also allows you to explore your neighborhood, your city, your state and even your country. And the time spent on the bike translates into a lot of calories burned while you are discovering a whole new world. So here are some basic guidelines which can help you move up the distance ladder!

You can find a lot about your world and yourself at the end of a long road!

BIKE FIT - It's one of the first rules and if you want to ride for longer distances, it is crucial that your bike fits you correctly and that you are comfortable riding it. For me, the 50km (30 miles) distance is when my body starts to feel even a slight difference in my bike setup, and that's when things can really start to hurt. Unfortunately, even a couple of centimeters difference in your bike setup can make a huge difference in how painful a long ride will become. So, when you purchase your bike, please make sure the local bike shop will perform a bike fitting. And if you own a bike and feel uncomfortable after riding a few miles, stop by a bike shop and have they look at your riding position. Explain your goals to ride longer and have them adjust your bike. It may change your life!

FOOD AND DRINK - You burn a lot of calories riding a bike, and when you spend a long time on your ride, you need to replenish those calories. It is important to eat before, during and after your bike ride. This will be discussed further in the weeks ahead, but eating enough carbs at least 2 hours before a long ride, having energy bars or bananas during your ride as snacks, and eating some protein after the ride is a good start. The same goes for liquids. Being hydrated is crucial for cycling and drinking enough water should be a daily habit, not something you do before a ride. During the ride, it's important to have enough bottles with liquids (or some energy drinks with electrolytes) to help you keep pedaling longer. Whatever you do, make sure that what you eat and drink tastes good!

ROUTE - I wrote previously about finding good roads for cycling here and when you are trying to ride further than you are used to, it becomes even more important. When you are starting up, adding a couple of more miles by riding further down your usual route is simple enough. But as you get used to longer distances, finding routes to keep you motivated becomes key. Whether it is finding a destination to ride to and back, or new roads to keep your trip visually interesting, make sure that your route will keep your mind and soul moving you forward.

Looking ahead and back! 145kms were a lot easier with a group of friends.

WEATHER - Knowing what the weather will be like and being ready to ride, mentally and physically in those conditions is another important factor. Temperature will dictate what you should wear and if rain or snow is forecasted, you will need to prepare yourself mentally for what could become epic conditions (or postpone your attempt for another day). Being aware of the wind is also very important. How strong and which direction the wind will blow will make a huge impact on how much effort you will have to put into your ride. When possible, always try to ride against the wind first, so that you can get the hard part out of the way and have the advantage of the wind on your back as you return home. Probably one of my biggest surprises when I started riding, is how tough the wind can be for bicycles.

CADENCE - As you can read here, cadence is the rate of speed in which you turn your bike pedals, measured in RPM's. Most beginner cyclists pedal at a slow cadence, putting a lot of force in each pedal stroke, which in turns cause your leg muscles to tire quickly. Although there is a lot of different opinions and personal preferences, most agree that 90 to 100rpm seems to be a very efficient cadence which allows you to go further without compromising your leg strength. At first pedaling that fast will seem unnatural and difficult, but try increasing your cadence a bit at a time and find out which rate of pedal speed works best for you.

BREAKS - It might seem obvious, but taking breaks will help you ride longer and release some mental fatigue from being on the road for a long time, especially if the weather is not cooperating. It also provides a great opportunity not only to rest, but to eat something, refill your bottles and use the restroom. It should be mentioned that for many cyclists, the breaks are almost as enjoyable as the ride itself.

Slow down and smell the flowers. Enjoying an early spring day during a slow ride!

TIME - Plan your day to allow plenty of time for your bike ride. Make your time on the bike about being on the bike! You don't want to worry about what needs to be done after your bike ride or, worse yet, have to rush back home and disrupt the flow of the bike ride. Especially if you are planning on riding longer than usual, make it a goal on your calendar and the sole event for the day. Also, give yourself extra time (and be prepared for) any flat tires or other basic mechanicals you may encounter.

GROUP - This one is big. Probably the biggest aid in riding further than ever before is to ride with a group of friends. The benefits are many. Riding in a group is the most efficient way to ride as it protects most cyclists from being exposed to the wind, allowing them to conserve more energy. You get to enjoy the camaraderie and help each other distract yourselves from any struggles as the miles start to take their toll. The more experienced riders can offer tips and help you become a better cyclist. The coffee breaks are much more enjoyable. You will get help in case you get a flat tire (or some friendly banter). The list goes on and on...

SLOW DOWN - If your focus is distance, it's best to ride a bit slower. That means adjusting not only your speed, but also your frame of mind. Perhaps it's as simple as not looking at the bike computer and instead taking in the scenery, or just taking additional breaks for some photographs or an extra coffee break. The key is to enjoy your time on the bike and allow your mind and body to benefit from being on the ride, instead of just suffering from it. Save the suffering for another day!

In the future, we'll go deeper into some of these guidelines, but with spring having now fully arrived, I wanted to share some hints to help you push yourself further down the road. If you think I missed anything, or if you have any additional hints that helped you ride further, please share your thoughts on the comments below!