A road bike is an ideal form of long-distance exercise. Cycling long distances does not put excessive wear and tear on your joints, but it can move you more than 100 miles in a day and keep your heart rate elevated for hours at a time. This type of endurance must be built over time, similar to any form of exercise. Rides that last for hours also need proper foresight and preparation. Dehydration and a lack of energy can threaten your ride and put you in a bad spot if you don't know what to expect when cycling long distances.
Step 1
Ride your bicycle consistently for long periods of time, gradually increasing the distance covered by your rides. A 50-mile day may be impossible at the start of your cycling training and may not be possible weeks in. But the body adapts to needs, and the physical stress of cycling for long periods of time will trigger a gradual improvement in endurance. The key is to ride at a pace that yields an aerobic effect on the body, elevating your heart and breathing rates. You should be cycling at least three or four times a week. Although you don't need to improve your cycling distance with every workout, over time your mileage should increase from one week to the next.
Step 2
Carry extra water in whatever way possible as you head out on your trip and plan out points on your ride where you can refill your water supply. If you are limited by the amount of water you have on a ride, you are in effect limiting how far you can cycle. Carry extra water bottles or containers on the bike and bring more than you think you will need.
Step 3
Pack a snack. Riding for several hours straight drains your body's blood sugar levels. Eating small amounts of food as hunger arises during a ride gives your body extra fuel for its activity and provides a sugar boost to the blood. Consider granola bars or other sports snacks. Fruit also is useful for its natural sugars, and carbohydrates are easily processed as energy.
Step 4
Wear the proper cycling clothing -- ideally clothing that fits tightly, breathes and allows sweat to evaporate. Clothing is key to protecting your body from the sun, which can worsen dehydration and drain you of energy. Tighter clothing also improves aerodynamics, letting you cycle with less resistance against the wind.
Things You'll Need
- Water bottles
- Cycling clothing
- Food
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