Long distance cycling is a 100-mile-long bike ride that’s both a challenging and rewarding undertaking. Typically taking 12 hours to complete, it’s important to properly prepare your body and mind before embarking on a long-distance century ride.   

How to Prepare for Long Distance Cycling

1. Get in Shape: Before beginning any long-distance ride, it is crucial to get into good physical shape. Physical fitness will not only improve your strength and speed, but it will also enhance your endurance and stamina. Acclimate your body by engaging in flexibility exercises, aerobic activities, and strength training. Prepare for the bike ride itself by extending your mileage by 10-20% each week.
2. Purchase Professional Gear​​​​​: Invest in professional cycling clothing to secure a successful ride. Ergonomic gloves, compression pants, cycling shoes, bike helmets, thermos jerseys, and jackets will keep you safe and comfortable throughout the excursion. If harm comes to you or your bike, it is crucial to have a first aid kit, cell phone, photo ID, credit card, and spare cash on hand. To avoid cutting your ride short and seeking roadside assistance, pack your tire levers, accessory tubes, and a mini pump. Practice using these tools in case you have to use them while on the road.
3. Mentally & Physically Prepare: Because long distance cycling can be physically and emotionally taxing, it’s paramount to prepare your mind for the coming difficulties. Cramps, leg pains, weather challenges, and fatigue are just some of the trials a bicyclist will encounter. Bolster your ability to overcome these struggles by practicing meditation and mental exercises purposed to reduce self-doubt and alleviate anxiety.

Feeding your body is just as important as fueling your mind. On the day of your long-distance ride, fill up on foods rich in protein and carbs. Maintain energy by snacking on power gels, energizing gummies, dried fruits, bagels, protein bars, and crackers throughout the commute. Keep yourself hydrated by alternating between liters of water and bottles of hydration mix. 

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