Long distance cycling:
We all love to go that long distance to enjoy that bum-sore and hand-sore, isnt't it? But there are some points I thought will brush upon to ensure we enjoy the ride as well as enjoy the joy of group-riding.No wasting time, I've collected a few. Add if you can/want to.
Basics/ Must-have:
1. Your Cycle/Bike should be properly serviced
2. Your Bike fit is MANDATORY
3. Less expensive cycle DOESNT MEAN YOU ARE GOING TO SUFFER - YOU CAN
4. You need enough hydration, compensation for loss of minerals in body through sweat
Long term preparation:
1. Get the basics right. You should always know your bike thoroughly.
How to shift, when to shift and make sure the chain stays and derailer cages doesn't touch the chain
Clean chain == max efficiency. Clean brakes-pads, clean rims and look out for any bearing noises.
2. Before the ride, lets say 100km - Each day from the day1 plan for an increase of 5-10km from your regular, comfortable ride schedule and practice. You should have atleast done 70km earlier to achieve 100km. You plan your own route and elevation
3. Things to carry: Lots of water for hydration, electrolytes, if possible - bananas and tender coconuts on the way, you should have every 2 hours to maintain the energy and speed
4. Never ride on top gear, full speed with full energy at the beginning. Always pace it up slowly at the medium pace and less intense. About 70% of your capability or lesser for first 20-25% of the ride distance
5. Take breaks and get down from the seat. This helps in good blood circulation. For a 6 hours ride overall, I would say - 4 to 5 breaks isn't bad. One long 15km inclusive
6. Do stretches either at the beginning or at the end. Never in the breaks. But relax, lie down flat and make sure your back isn't strained much. Relax your wrist and the fingers. There are cycling specific RELAXATION EXCERCISES. Not Stretching that's gonna help you
7. Wear Padded shorts. Nothing inbetween :) and wear gloves
8. Always carry only the fruits/ energy bars/ drinks that you've tried earlier. Never carry these for the first time and try during a long ride
9. I suggest you stick to a group of similar capability/similar geometry cycles. Ex: you go with a heavy MTB along a Proper road group isn't gonna work
10. Most important - Maintain the tire pressure please. Lesser pressure == less distance + Puncture problems due to pinching effect; More Pressure = puncture through sharp objects and less traction than expected
11. watch the weather a few days ahead itself and please be clothed for the same. Don't go riding long in a rainy, wet weather unless you are clothed for, carrying lubrications and enough tools with you
12. Always have your blinkers, reflectors cleaned and functional. Extra batteries must.
13. Carry a spare tube and check if someone carries pump in the group as well
14. EAT well: Carbo-loading is important two to four hours before the ride. Not later
15. SLEEP well: Previous nights/ day kindly have good sleep. get up fresh, make sure you have warmed up the cold muscles before the rides.
Route Selection:
1. Select a route with less traffic, more Nature. Trust me - it adds up a lot of energy even if you don't realise it.
2. Select a route based on your bike type. A Road bike on a bumpy, hill terrain?? You are gonna fall well short of the planned distance on the time.
Safety Instruction:
1. The group you ride with should be informed of your blood group, health conditions if any (like diabetes, any major allergies etc)
2. Inform/Communicate the route you gonna follow with a family member or a close friend and ask them to watch your back. You can share live locations in a few apps as well. This is to ensure less tension for those who wait for us lovingly.
BONUS:
**always be on time at the meeting point of the group. remember there are people waiting for you so early and would have travelled much longer than you to reach that point. so be on time, ensure a good start to enjoy the journey all through
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