Whether a beginner or a pro rider, a long-distance cycling ride has a different meaning for everyone. 20-50 km ride will be a milestone for someone who is a regular riding distance for a pro-rider. It’s not the question of how much one should ride in a day but what are the things one should have while riding long distances.
We have jotted down the 5 most essentials for a long distance endurance cycling ride.
1- Water
This is the high-priority element in the daily routine for both shorter and longer distances. Dehydration will make you more tired than any other form of exhaustion. Therefore you should have an ample amount of water with you during your ride.
Of course, it may not be necessary to carry 4 to 5 liters of water with you but one should know if the water can be purchased on the route therefore the quality we carry is enough for that distance.
Do take regular water breaks even your ride is getting slower. These breaks will help you to push your limits without losing your spirit during harsh conditions.
“Cola dirnks, juices or energy drinks are not substitute to water”
Water dependency may vary from person to person, route, weather, or season. Your water intake also depends on your overall water consumption during the week of the activity. If riding in harsh summer, you may want to be taking more water at regular intervals.
Our advice is that Cola drinks, juices or energy drinks are not substituting for water. These drinks high water content but not effective as pure water.
Sara learning in the park
2- Food & Smart Bites
During the endurance ride, you will feel the energy gets depleted faster than anything else, you might need to refill the energy reservoir.
These days energy bars, protein bars, drinks, and other sources of quick energy are available in the market however nothing can replace the healthy diet we could generally take during our day.
Do have enough protein diet post your long ride!
One should carry the energy bars and drinks with them as a complement to their healthy diet on the way but one shall not miss the food. Yes, finding healthy food might be difficult on the way however fruits such as banana, apple, or egg protein can help you to push you further. You could carry some nuts especially almonds that can refuel you.
The food part does not stop here, it is important to have enough protein after the ride for early recovery. The protein after the endurance ride will help you to repair your body cells that have been pushed beyond their regular limit.
3- Emergency tools
Think of a situation, you are riding on a highway without any personal support and you met an unfortunate incident- starting from a small puncture or any other bike-related issue. In such a situation, one should be equipped to handle the small disaster mid-way and move on to the destination. The emergency tools for the bike can be
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- Could of extra tube
- Puncture kit
- Allen keys and basic tool
- Extra brake pads – if this is a multi-city or multi-country tour.
- Chain connecting pins
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Emergency tools are important for the bike but also for the rider. One should carry enough medical support during the ride such as Bandages, betadine ointment, and other basic medical necessities for all eventualities.
4- Tele-communication & Navigation Device
Besides these above elements, it is advisable to carry a power bank to supplement your power requirements on the way for your phone or any other gadgets. Phones are powerful devices that can help you in all difficult conditions.
In case you are riding on unknown terrain, or inhabited you should be carrying a mechanical compass and an additional sim for the different operator. It is also advisable to carry a physical map as well to enjoy carefree long-distance cycling.
4- Safety and Other elements
It was very difficult to select the fifth essential element as there are many other important ones. These may be only important to those who love bikepacking however you can have a look at these.
In case you are riding in a dense forest alone, you could carry some safety tools with you to avoid the wild animals. You could also carry a sleeping bag, some clothes to change, a towel and other essential elements that you feel are important for long-distance cycling. You could certainly carry books, music devices and any other element that can keep you engaged during your night stay or breaks.
“you can define what is long distance for you therfore what are essential elements for your ride. It/s a personal choice”
Again we can repeat that this all depends on your requirement and the tour you are planning. Those who are just riding 100 or 200 and returning to the home city may not need these.
We have tried to cover the maximum elements that are essential to begin your long rides. It’s up to you to define what is long for you. You can start challenging your physical and mental limits, and start crossing boundaries beyond your town and city
Have we missed something, you could let us know in the comments what else can be added to this list.
Happy riding!
