Long Distance Cycling: Your Go‑To Guide for Epic Rides

Thinking about tackling a 100‑km ride or a weekend bike trip across the countryside? You’re not alone. Long distance cycling can feel intimidating, but with the right plan it becomes a thrilling adventure that you’ll want to repeat.

First, set a realistic goal. If you usually ride 30 km, jump to 70 km in a single session rather than trying 150 km right away. Gradual mileage builds endurance without burning you out.

Build Endurance the Smart Way

Stick to a simple weekly schedule: two shorter rides (30‑40 km) and one longer ride that adds 10‑15 km each week. Keep the long ride at a comfortable pace—talking should be easy. This “talk‑test” pace trains your heart and muscles while teaching your body to burn fat efficiently.

Don’t forget cross‑training. One day a week, hit the gym for core work or go for a brisk walk. Strong core muscles protect your back and improve bike handling, especially on long climbs.

Fuel Right, Ride Strong

What you eat before and during the ride matters more than the brand of your bike. Aim for a carb‑rich meal 2‑3 hours before you set off—think oatmeal with banana or a bagel with peanut butter. During the ride, grab easy carbs every 45‑60 minutes: energy gels, fruit, or a small sandwich.

Hydration is non‑negotiable. Carry at least 1 litre of water for rides under 60 km; add a sports drink for longer outings to replace electrolytes. A good rule of thumb: sip every 15‑20 minutes, even if you don’t feel thirsty.

Post‑ride recovery is where the magic happens. Refuel within 30 minutes with a mix of protein and carbs—Greek yogurt with honey or a protein shake works well. Stretching for 5‑10 minutes eases tight muscles and reduces soreness.

Now onto gear. A proper bike fit can save you from pain and improve efficiency. Visit a local bike shop for a professional fitting, especially if you plan to ride over 100 km regularly. Comfortable saddle, proper handlebar height, and a slightly lower gear range make climbing hills smoother.

Invest in quality tyres with low rolling resistance—wide, puncture‑resistant tyres give you a stable ride and prevent flats on gravel paths. Carry a spare tube, tire levers, and a mini‑pump; a quick fix at the roadside beats a missed ride.

Safety should be top of mind. Equip your bike with front and rear lights, especially for early morning or dusk rides. Reflective clothing and a helmet that meets safety standards are must‑haves.

Lastly, explore the UK’s best routes. The Coast to Coast (C2C) trail offers varied terrain, while the New Forest provides gentle hills and scenic views. Use local cycling clubs or apps to discover hidden gems and join group rides for motivation.

Long distance cycling is a blend of preparation, proper fueling, and the right gear. Follow these basics, listen to your body, and soon you’ll be clocking impressive distances with confidence.