Home

10%

LONG DISTANCE CYCLING

By VAN RYSEL

August 18^th, 2021

There are hundreds of ways to go cycling, but if there's one thing we all have in common, a challenge that brings us together and a performance that we can all relate to, it has to be distance. The number of kilometres we'll be able to cover in one go or in several steps.

This is the subject we cover in our article: long distance cycling.

How should you prepare? What equipment do you need? Etc.

Whether it be for a competition or for leisure, while bikepacking over several days or in one go, on gravel or on the road, there are 5 of us in the WATT team who do long distance cycling, each with a different approach.

The question is, what is considered as long distance?

Of course, your long distance threshold will vary depending on your level.

When you take up cycling, 100 km seems like an impossible distance.

But in general, in the world of cycling, it's considered as a long distance when you spend the day out on your bike, so around 200 km.

Spending the day out on your bike should not be taken lightly, it requires preparation - material, physical and mental.

1. STUDY THE MAP

When you're getting ready for a long distance ride, you need to plan an itinerary. Whether it's a map that you draw yourself, or that you get ready made, the first thing to do is study the route. .

Indeed, it's not a good idea to set off blindly without knowing where you're going. By studying the map, you can identify some nice spots to stop and take photos and check out the gradient - knowing the length and location of any slopes can help you to manage your effort).

We also advise you to check for train stations on your route, so you have potential escape routes. You never know what may happen and it's best to be prepared.

Also, don't forget to look for refreshment points: bakeries, convenience stores, restaurants. Locate the places where you could stop to eat. There's nothing worse than finding yourself in the middle of nowhere when hunger strikes.

The last thing to do is locate cemeteries. You'll soon discover that they can become your best friend when you're out of water. This is because most cemeteries have a source of drinking water where you can fill your bottles. Bear in mind that in winter, the supply may be cut off to avoid the pipes freezing up.

Another solution is to ask politely in bakeries or restaurants.

NECESSARY EQUIPMENT

With regard to equipment, it's advisable to set off with a serviced bike that's ready to take on the distance. If you're not an expert in mechanics, you can pay your bicycle shop a visit and ask for a complete check-up. It doesn't cost much, it's quick, and it'll save you problems once you're on the road.

Pro-tips, don't try any new adjustments that could change your position in the run-up to your ride. On your bike, even a millimetre can make the difference, give you new aches and pains, and spoil your ride.

As well as having a newly serviced bike, you should get kitted out with a few tools in case of any problems.

The basics when you set out on your bike are:

a multi-tool
tyre levers
one or two inner tubes
a hand pump.

You can also take a repair kit with you, which will come in handy if you get a few flats and have no inner tubes left. If you have tubeless tyres/wheels, take a spare tube and some plugs.

It's a good idea to take an external battery with you as well. You'll be out all day and the battery on your sat nav and/or telephone may not last more than 10 or 12 hours.

It goes without saying nowadays, but remember to take a facemask with you, for bakery stops or a potential train ride home, your credit/debit card and a bit of cash, which could come in handy if you come across a shopkeeper who doesn't accept cards.

Now, you're probably thinking, "how am I going to fit all this into my jersey pockets?" Why not get yourself a frame or handlebar bag to attach to your bike? That way, you can carry everything you need on your bike and lighten the load on your jersey. If you take a fall, a multi-tool in your back pocket can do more harm than the tarmac.

3. WHAT TO WEAR

Start by checking out the weather forecast, which will help you to choose the right outfit :

In the summer, we dress lightly. A pair of cycling shorts, a base layer and a jersey are generally enough. Remember to take sun cream with you, as you can easily get sunstroke while cycling.
Mid-season, the weather can vary and you may need to change your outfit in the course of the day. Arm warmers for the cool morning air and a wind/rain-proof jacket in case of showers or if you're in the mountains and you head downhill.

4. EATING DURING YOUR RIDE

Eating is the last important point we'll cover here.

On a long ride.You should eat regularly to compensate for the calories you are burning. You need to avoid getting the munchies, as this could put a stop to your ride. If you feel hungry while cycling, it's already too late.

You should aim to eat small amounts at regular intervals, to maintain a balance between calories burnt and consumed.

Energy bars, fruit jellies, gels, a banana etc.

You should go for foods that are rich in carbs, but also easy to eat, from a consistency and a packaging point of view. Take things that you enjoy eating and alternate between savoury and sweet, as you can easily get bored of sugar.

The WATT team's advice is to eat from 30 km into your ride, then roughly every half hour, even if you're not hungry.

You also need to make sure you drink enough. A few sips of water every 15 minutes should be enough to keep you hydrated and make digestion easier too.

Pro-tips, take two bottles and put an electrolytes tablet in one of them. These tablets are rich in glucose syrup, which favours slower, more regular, energy release. They also provide you with minerals that you lose through perspiration.

Try out your tablets on shorter outings beforehand, as some can be sickly or give you stomach cramps.

5. GETTING READY FOR A LONG DISTANCE

To get physically prepared for spending a whole day out on your bike, there's no special preparation needed, you just need to ride regularly. To manage your first 200 km-ride, do a few 100 km-rides. Your body and cardio should be capable of managing a whole day without any issues, if you are used to regular cycling.

For longer distances, or outings of several days, it's not rocket science! You need to cycle lots prior to the big departure, to prepare your body to withstand so many kilometres.

On long distances, you come across a wide variety of terrains, whether it's flat or hilly, uphill or downhill, etc.

Train on relatively flat ground where you can ride at a regular pace to work on your endurance and cardio.

You know your weakness, so go out and face it! If you don't feel comfortable on slopes, practise riding on hilly tracks with a high gradient. It will be tough, but it'll help you progress.

Another tip is to train with your bike loaded as it would be for a long distance ride (with bags full and mounted), which will allow you to test your equipment in real-life conditions, detect any potential problems and sort them out before the big day.

In brief, the more you ride, the more progress you make and the easier it is to cover long distances.

And so it's important to ride regularly, at a stable pace, so you don't lose the benefit of each outing.

The night before you're due to set off is important in the preparation of your long distance ride. Not surprisingly, our advice is to have a quiet evening and go to bed early to be in good form in the morning. Avoid an alcohol-fuelled evening, for example.

For your meal the night before you set out, it's best to go for carbs, but the most important thing is not to modify your regular eating habits in the 24 hours before the ride. Your organism and metabolism could play tricks on you while out cycling and that can make things difficult for you.

For breakfast on the big day, don't eat too much: a bowl of cereal, a banana, some fried eggs etc. Ideally, allow one to two hours for your body to digest your meal before you set out.

After your ride, drink plenty of water, eat, and refresh your legs with a cool shower. Cold water stimulates blood circulation and helps you to recuperate.

If you follow all our advice, the odds will be stacked in your favour so that your ride goes smoothly.

The one thing we do not have complete control over and that has a direct effect on our performance, is the mind. We each have our own way of dealing with this kind of performance and various factors can come into the equation and unsettle your mind.

Whatever happens, you'll go through various stages, have moments where you're full of energy and others where you feel low and you want to give up, but keep going! Your morale will get better.

After all, as the saying goes, we learn as we go, so climb on your saddle and ride!

Just get started and you'll soon see the difference! And no doubt you'll be addicted in no time!

VAN RYSEL, Partner of "La RACE ACROSS FRANCE.

Follow the course of Hughes Faivre D'Arcier, Van Rysel partner and competitor in the Race Across France 2500km. Web series to find on the Instagram account @van_rysel