Have you ever dreamed of cycling across the country, exploring new places and challenging yourself? If so, you’re not alone. Long distance cycling is a popular and rewarding activity that attracts millions of people around the world.
In fact, according to the Adventure Cycling Association, there are over 50,000 long distance cyclists in the US alone, and many more in other countries. Whether you want to cycle for fun, fitness, adventure, or charity, long distance cycling can offer you many benefits and experiences that you won’t find anywhere else.
But before you pack your bags and hop on your bike, there are some things you need to know.
Long distance cycling is not something you can do on a whim. It requires some preparation and planning to make sure you have a safe and enjoyable ride. You need to choose the right bike and gear for your trip, train your body and mind for the challenge, fuel yourself properly before, during and after the ride, and follow some safety and navigation tips along the way.
Don’t worry though - we’re here to get you covered.
In this ultimate guide, we’ll teach you everything you need to know before you hit the road. We will show you how to pick a bike that suits your needs and budget, and how to pack light and smart for long distance cycling.
We’ll also share with you how to build up your endurance and strength for long rides and how to fuel your body before, during and after long trips. We will even include here how to avoid common injuries and accidents on long rides, and how to plan your route and find your way.
By the end of this guide, you will be ready to embark on an amazing long distance cycling adventure that will boost your health, happiness, and confidence.
So, what are you waiting for? Let’s get started!😊
To join our mailing list and never miss an update!
TIP #1: Choose the right bike and gear for your trip.
One of the most important decisions you need to make before embarking on a long distance cycling adventure is choosing the right bike and gear for your trip. The bike and gear you choose will depend on several factors such as your budget, fitness level, your riding style, and the type of terrain you will encounter.
There are different types of bikes designed for different purposes. These are: road bikes, mountain bikes, touring bikes, gravel bikes, hybrid bikes, etc. Each type of bike has its own advantages and disadvantages depending on the road conditions, speed, comfort, and durability of your bike model.
For example, if you plan to ride mostly on paved roads, a road bike is a good option, as it is lightweight, fast, and aerodynamic. However, if you plan to ride on rough or unpaved roads, a mountain bike or a gravel bike has wider tires, stronger frames, and better suspension, making it more ideal.
If you want a versatile bike that can handle both paved and unpaved roads, a touring bike or a hybrid bike might be a good compromise.
Some essential gear that every long distance cyclist should have include:
●A helmet that fits well and protects your head
●Lights that make you visible in low-light or bad weather conditions
●A toolkit that contains basic tools such as a pump, a spare tube, a patch kit, tire levers, etc.
●A water bottle or a hydration pack that keeps you hydrated
●A saddle bag or a pannier that carries your personal items such as phone, wallet, keys, etc.
●A lock that secures your bike when you park it
●A first aid kit that contains bandages, antiseptic wipes, painkillers, etc.
Of course, you can also bring other gear that suits your preferences and needs such as sunglasses, gloves, cycling shoes, cycling clothes,etc.
The key is to pack light and smart so that you don’t carry unnecessary weight or bulk on your ride. That said, choosing the right bike and gear for your trip can make a big difference in your comfort, performance, and enjoyment of long distance cycling.
So take some time to research and compare different options before making your final decision.
TIP #2: Implement best training and nutrition for long distance cycling.
Do you want to ride longer and faster without getting tired or sore?
Then you need to train and eat right for long distance cycling. In this section, you will learn how to build up your endurance and strength for long rides, and how to fuel your body before, during and after long rides.
First, to ride long distances, you need to train your body to handle the stress and fatigue of cycling for hours. The best way to do that is to follow a training plan that gradually increases your mileage and intensity over time. This will help you improve your aerobic capacity, muscular endurance, and mental toughness.
A good training plan should include different types of workouts that target different aspects of cycling fitness, such as speed, power, climbing, etc. For example, you can do interval training, tempo rides, hill repeats, and long slow distance rides.
These workouts will challenge your body in different ways and make you a stronger and faster cyclist.
A good training plan should also include enough rest and recovery days to allow your body to heal and adapt. Recovery is essential for preventing injuries and overtraining.
Some tips on how to recover properly after each session are:
●Stretching your muscles to prevent stiffness and soreness.
●Eating a balanced meal or snack within an hour of finishing your ride to replenish your glycogen stores and repair your muscle tissue.
●Drinking plenty of water or sports drinks to rehydrate yourself and restore your electrolyte balance.
●Sleeping at least seven hours per night to boost your immune system and hormone levels.
Tip #3: Integrate best safety and navigation measures.
Long distance cycling can be a lot of fun, but it can also be risky if you don’t take care of yourself and your surroundings. In this section, you will learn how to avoid common injuries and accidents on long rides, and how to find your way around without getting lost or bored.
Nothing ruins a long ride more than getting hurt or crashing your bike. Unfortunately, these things can happen more often than you think if you don’t pay attention to your body and your environment. Some of the most common injuries and accidents that long distance cyclists face are: overuse injuries.
These are injuries that result from repeated stress or strain on your muscles, tendons, ligaments, or joints. They usually occur when you push yourself too hard or too fast or you’re using inferior types of e-bikes. Some examples of overuse injuries are knee pain, saddle sores, back pain, etc.
How to prevent them: The best way to prevent overuse injuries is to listen to your body and respect its limits. Don’t try to ride more than you can handle or ignore the signs of fatigue or pain. Some other preventive measures are:
●Stretching before and after each ride to loosen up your muscles and improve your flexibility.
●Hydrating yourself adequately throughout the ride to prevent dehydration which can cause muscle cramps, fatigue, or headaches.
●Warming up properly before each ride to increase your blood flow and prepare your muscles for the activity.
●Changing positions frequently during the ride to avoid putting too much pressure on one area of your body. For example, you should adjust your saddle height, handlebar position, pedal cleats, etc. to suit your comfort and efficiency. You should also wear a well-padded saddle, cycling shorts, gloves, shoes, etc. to reduce friction and cushion impact.
●Cooling down properly after each ride to lower your heart rate and relax your muscles. You can also apply some ice or heat therapy on any sore spots to reduce inflammation or pain.
●Using only trusted e-bike brands, such as NAKTO. Nakto e-bikes are indeed an excellent choice for long-distance cycling due to their high-quality components and comfortable designs. Some popular models from Nakto that are perfect for long-distance cycling include: the Nakto City Electric Bike and the Nakto Camel Electric Bike.
The Nakto City Electric Bike is perfect for urban riders who want to explore the city or commute to work. With a lightweight aluminum frame, a 250-watt motor, and a range of up to 28 miles on a single charge, this bike is a reliable and efficient option for long-distance cycling.
The Nakto Camel Electric Bike is designed for comfort and durability, making it ideal for longer rides. With a step-through frame, a powerful 250-watt motor, and a range of up to 40 miles on a single charge, this bike is perfect for commuting or recreational cycling.
1. What is considered long distance cycling?
There is no definitive answer to what is considered long distance cycling, as different riders may have different levels of fitness, experience, and goals. However, some possible ways to define long distance cycling are:
●Any bike ride longer than a century ride, which is 100 miles (160 km), is sometimes considered to be ultra-distance cyclingLong-distance cycling trips, also known as bike touring and bikepacking, often involve hundreds of miles of biking and multiple days of riding.
●Long distance cycling requires not only fitness but also tactics and planning. Long distance bike rides require you to train for endurance that’s built up over a period of weeks, months or even years for rides that last for long distances.
●In general, long distance cycling can be seen as a challenge that tests your physical and mental stamina, as well as your ability to adapt to different conditions and situations. It can also be a rewarding and enjoyable way to explore new places and meet new people.
2. Is cycling long distance healthy?
Cycling long distances can be a great way to improve your overall health and fitness. It is a low-impact exercise that puts minimal stress on your joints, making it an ideal exercise for people of all ages and fitness levels.
However, cycling long distances can also have some risks and drawbacks. It is important to make sure you are properly trained, equipped, and fueled for your ride. Cycling long distances can put a strain on your body, especially if you are not properly prepared. Dehydration, muscle fatigue, and overuse injuries are all potential risks of cycling long distances.
This is why it is important to take the necessary precautions and be properly trained and equipped to avoid potential risks and injuries. With proper preparation and training, cycling can be a safe and effective way to achieve your health and fitness goals.
3. What are the benefits of cycling long distances?
Here are some of the benefits of cycling long distances:
Cardiovascular health: Cycling is an excellent cardiovascular exercise that can help improve heart health and reduce the risk of heart disease. Regular cycling can also help lower blood pressure, reduce bad cholesterol levels, and increase good cholesterol levels.
Weight loss: Cycling is an effective way to burn calories and lose weight. A person weighing 155 pounds can burn up to 500 calories per hour of cycling at a moderate pace of 12-14 miles per hour. Cycling also helps to build lean muscle mass, which can increase the body's metabolism and promote weight loss.
Mental health: Cycling is a great way to relieve stress and improve mental health. Cycling outdoors can provide a sense of freedom and enjoyment, while indoor cycling can offer a focused and structured workout.
Joint health: Cycling is a low-impact exercise that puts minimal stress on your joints, making it an ideal exercise for people with joint pain or arthritis. Cycling can also help to strengthen the muscles around the joints, providing additional support and reducing the risk of injury.
Improved immune function: Regular exercise, including cycling, can help to boost the immune system and reduce the risk of chronic diseases, such as cancer and diabetes.
So, there you have it, you now know the most essential tips to learn before you can hit the road with the e-bike you trust!
If you’re looking for the most durable, trustworthy e-bike in the market suited for long distance cycling that fits you, you might want to consider NAKTO’s e-bikes.
NAKTO aims to produce high-quality but powerfully affordable quiet e-bikes with utmost technological innovation and development, creating high-quality products that give you the best experience always. VISIT https://nakto.com/ to check out its selection of top-quality e-bikes made with the most innovative and robust motors, so you won’t worry about long distance cycling problems again.
NAKTO Folding Ebike