What are your best tips for long rides?

[Amanda_W]

So what are your longest rides like? And what are your best tips for those long endurance rides?
I did 91 miles last week, and by the end, each hill kept getting harder and harder. But the worst part was that my shoulders ached terribly (probably from the weight training workouts I did 2 days before haha) but some of that might have been from taking my road bike to the gravel trails. Maybe I should have lowered my tire pressure a bit? I was riding tubeless 25s at 72PSI (I'm a lightweight).

Anyway - I would love your tips for endurance rides.

[Dusan]

Good job on completing such a long ride, Amanda! Was this your longest ride ever?

Your achy shoulders could have been caused by riding your road bike on gravel trails, especially considering the 25c tires. If your frame fits wider tires, I think it's worth considering going with 28c or 30c instead.

I ride a gravel bike with 35mm tires and while I am a bit slower on paved roads (2-3 km/h on average), I feel a lot more comfortable.

My longest ride ever was a 300km audax with 4,500m of elevation gain and I was shattered by the end of it. But I loved it.

But, I'd say the three most important things to keep in mind to make such long rides enjoyable are:

- Have a proper bike fit.
- Have a good nutrition and hydration plan in place and stick with it (!!!).
- Have some form of entertainment, such as music, a podcast, or a friend to ride along with and chat.

Whenever I do a long ride and I check these three boxes, I always have a good day by the end of it.

[ReapThaWhirlwind]

Lots of electrolytes, b vitamins, and blended carbs.

Stay oxygenated and pace yourself.

Keeping your fuel topped off is always going to be the biggest factor (other than carrying tools for mishaps).

[Jesper]

@Amanda_W There are a lot of variables and missing information related to your query. You stated length of ride, some hilly terrain, some (all?) gravel surface, using a road bike on gravel (not a problem I do it all the time on 25mm tires at 100psi), and that you had been working out with weights 2 days prior to your ride (generally not an issue).

There is nothing wrong with tips given already, but I know (and @Dusan , @GirishH , et al.) I can provide indepth advice from experience having done long (75 to 100 miles) and longer distances than your recent ride. You are welcome to PM me as I tend to be longer winded than most and I like to cover a topic as completely as possible in one shot.

I will say this unless you have done a serious ride (not sightseeing or with frequent stops) of over ~4hrs before it is hard to equate that with doing a couples hours or less than 50 miles or so (as you probably now know). Mind and body are at a different level altogether, and even with experience at shorter times and distances the same experirnce does not pertain as much as one might think once you have your butt in the saddle for half a day or longer.
If you have ever done a long nonstop (except for quick fuel/restroom stops) drive in a car you know the difference; especially if the route is without much environment change. I am talking about the difference between a 3-5hr drive and 10-20hr or more drive (I routinely drive +20hrs nonstop, carrying my own food, extra fuel, and means for urination while driving). They are 2 different beasts altogether and your body and mind need to be prepared in an entirely different way. Even most truckers do not what I do; nor do I believe they are supposed to for safety reasons.
I regularly do 4-5 hour rides covering 40 to 50 miles and a little more, but that includes a couple extended hydration/stretching breaks (for me about 5 munutes each) and a prolonged relaxation break (30-60 minutes) for resting, eating, hiking/sightseeing, etc.
Those rides, although a good preparatory start for mind and body conditioning, are nothing like doing a true 50 miler (only the water and stretching breaks if even that); and that is nothing like doing 1.5 to twice the distance in the same manner; although it goes a lot further regarding the preparation and conditioning required for the longer rides. As a solo rider, and without anything relating to entertainment/distraction (no riding buddy, no music, etc.) I have honed the skills needed to face the mental trials of being on the road and essentially (if I have my way) being sequestered from civilization. Night riding takes that up to the next level since you really only have the pavement or dirt right in front of you for any visual stimulation. Even a short night ride can be mentally taxing on those unprepared for it aside from the extra inherent danger involved.

That was me being "succinct"!

[GirishH]

Congratulations, Amanda, on that long ride. And, thanks for bringing a smile on my face with Jesper's "succint" response..:-)

I used to commute 10-12 miles every day, but the weekend long rides (50-100+ miles) would still get me. It would take me a day or two to start feeling normal.

I like Dusan's #3. My long rides were about enjoying the journey. For example, I rode from Boston to the tip of Cape Cod, which was some 120+ miles. I made it a fun day by conversing with fellow riders, and to explore the rural parts of MA. On one such ride, I was officially the last rider, but more importantly I finished it. That day, I had started at 6:30 AM and finished at at 6:30 pm. Not a great timing but I enjoyed the journey..

When I started bikepacking, the first few days would still be "getting-used" days. So, I would use my padded cycling shorts and take other precautions. My body and saddle would still be asking for TLC. After that first week, daily long-distances would become the norm, and pain and exhaustion would become things of the past.

Like some know, I am a very non-traditional when it comes to cycling/running. My first long distance bike was a borrowed bike that was smaller for my 6-feet height. And, I'd continue my 16- hours intermittent fasting even on some of the long rides. I ride a fat bike and never reduce or add air. More difficult a ride is, I believe it's better for my body/health..:-)

My suggestion for any long ride is go with an open mind and embrace the joys, pains as they are part of the journey. Evevry ride makes you stronger and better..

[Jesper]

@GirishH Great comments! I remember when, as a kid, just the ride to my godmother's house was the "long" ride (1 mile) with one hill I had to walk up. Then the ride to the center of town was a "long" ride (3.5 miles) and had a nasty hill I had to walk up. By the time I was in high school I started cycling to school and never realized that the 3 nasty hills were not that bad in the 13 mile ride since now I had my first new bike I bought myself and it was a dream to fly down those hills which were rather dangerous given the road conditions and traffic; but still fun. Longer and longer rides ensued even with a girlfriend who went to a concert we cycled to where both our bikes were stolen (we found them in a car later, police did nothing to the culprits!).
Riding was never about the effort or exercise just the freedom and accomplishment of doing it regardless of distance. Riding in freezing weather was dangerous but still fun because I had a destination. Now just doing 40 miles to work kind of sucks because commuting serves no pleasure compared to the same ride on weekends where I can appreciate the environment without having an agenda on where to be at a certain time. That is what makes touring a joy in my opinion, if you cannot take time to appreciate and learn about the environment and people about you then why do it (in general).

[Nutribun]

Usually do short rides daily (10-15km) then on weekends do a long ride. This will build your stamina and endurance in preparation for what you are planning to do.

[Jesper]

@Amanda_W I just finished a combination ride of road/double & single track. About 75% was road and the rest off-road. I did this on my road bike riding 25mm @ ~105 psi. You mentioned a much lower psi for your tires (mine are rated 90 to 120psi) so I doubt you could, or should go any lower since it can effect safe handling of the bike, as well as tire wear when the tire is not riding on its main tread. Also, it can invite a better chance for puncture on the thinner part of the tire.
I doubt you were riding in the same conditions as myself (single track with tree roots in abundance), as I was not riding on a gravel road or trail but on the forest trails. As I do not know the details of your ride I cannot provide much insight, but 25mm tires are quite capabable of riding in adverse terrain if it is firm enough. Softer terrain certainly would require a wider tire (35 to 38mm minimum or larger), but it also comes down to how much of the ride is on gravel or trails.

Just as a note; I completely serviced my drivetrain (chain, FW, derailleurs, chaingrings) the next day. Off the bike chain cleaning in solvent bath.

    [attachment=3079][attachment=3080]

[GirishH]

Hello Jesper, Yes, touring and riding became a lot more fun once I realized what I was getting along with those body, saddlle pains..:-)

Granted, I didn't break any personal or world records but gained so much more than that. Some of that has been from people who might be diametrically opposite to my way of thinking, living, and everything else. But cycling still brought us, bound us, and kept us together. I still communicate with them and hope to see them again.

My daily commute was also monotonous, but I was fortunate to have ridden into some folks so often that over time we became friends, one of whom eventually introduced me to other cyclists and long-distance riders. I call him my "bike-dad".

This might sound crazy, but my next ride is to the northeast of India from my dad's place in South India. That's about 2000 miles, and I am not aiming for any records because I am hoping to ride in my ankle-length hiking boots and carry all my hiking/backpacking gear on my bike. I use most of that while bikepacking, but also because I hope to hike/backpack in the Himalayas. I am starting a month early because I want to "stop and smell the roses."

Sadly, I do have a date by when I need to reach my destination. But, i have decided to start a month early, so I can appreciate, and learn about "others" along the way..

So, to @Amanda_W original question, go with an open mind, start early, pack for any/all eventually and embrace what the day has to offer.

When we do those long rides, we are asking for pain but nature, bike throw in so much for free..:-)

---

@Jesper, I hope you had a great ride. Was this in FL or visiting MA? It reminder me of some trails I experienced around Boston área.

Btw, did you keep your tire pressure constant or reduced/increased depending on terrain and inclination?

Thanks for mentioning about cleaning your bike after that ride. I have been very bad about that and been told that it not only ruins parts early but also affects ride quality, greatly.

(06-18-2024, 09:48 PM)Jesper Wrote:  @Amanda_W I just finished a combination ride of road/double & single track. About 75% was road and the rest off-road. I did this on my road bike riding 25mm @ ~105 psi. You mentioned a much lower psi for your tires (mine are rated 90 to 120psi) so I doubt you could, or should go any lower since it can effect safe handling of the bike, as well as tire wear when the tire is not riding on its main tread. Also, it can invite a better chance for puncture on the thinner part of the tire.
I doubt you were riding in the same conditions as myself (single track with tree roots in abundance), as I was not riding on a gravel road or trail but on the forest trails. As I do not know the details of your ride I cannot provide much insight, but 25mm tires are quite capabable of riding in adverse terrain if it is firm enough. Softer terrain certainly would require a wider tire (35 to 38mm minimum or larger), but it also comes down to how much of the ride is on gravel or trails.

Just as a note; I completely serviced my drivetrain (chain, FW, derailleurs, chaingrings) the next day. Off the bike chain cleaning in solvent bath.

[Jesper]

(06-19-2024, 02:50 AM)GirishH Wrote:  @Jesper, I hope you had a great ride. Was this in FL or visiting MA? It reminder me of some trails I experienced around Boston área.

Btw, did you keep your tire pressure constant or reduced/increased depending on terrain and inclination?

Thanks for mentioning about cleaning your bike after that ride. I have been very bad about that and been told that it not only ruins parts early but also affects ride quality, greatly.

That ride was in Gainesville FL. A foolish decision to be out in the hottest part of the day, but so be it (and part of the reason for hitting the shady trails).
I keep my tires at "road" pressure (105-110, max rating 120psi) due to risk of pinch flats traversing tree roots. One trail had 4x4 timbers protruding from the ground to prevent rain wash-outs; but a much sharper edge than the roots so that was my biggest concern (a big reason why I avoid sidewalks; uneven concrete kills your tire and rims on a road bike).

Seeing what you often ride through and really having limited capabilities to clean/service your bike I would want steel chainrings over aluminium. Not much weight difference considering your loaded out bike. I would also carry a spare chain (w/ release link) so even after a muddy day or two you could do a quick sprocket wipe down and slap a clean chain on. Do a proper chain clean on the dirty spare when possible. A water bath is fine in the wild, but you need to let thoroughly dry. Always have a small bottle of oil onhand, it comes in handy for more than just chains.

       

[Markchange]

It doesn't seem like a very good idea to do endurance riding in the hot summer months when the probability of heat stroke is really high and dangerous.

[GirishH]

Hello Jesper,

Thanks for those pictures. How did you handle those 4x4s? Even though I ride a fat bike, I always "jump" my wheels, or at least the front one, out of fear of getting a flat. I remember the Battlefield Road Trail in Minuteman National Park outside of Boston has a few 4x4s sticking out, and I know my bike can probably handle them, but I'm cautious when it comes to flats or such. Even though I carry all the gear and can fix issues myself, I’m still a chicken. :-(

Thanks also for the steel chainring suggestion. When it's time to change the chainring, I will keep that in mind. Last time, I carried an extra chain with a quick-release link but never used it. It didn't occur to me that I could have used it while I cleaned the old one. I will follow that advice next time. I was/am so lazy about cleaning my bike after a ride I would not do it even when my riding would do it religiously. I will have to change that habit...

(06-19-2024, 07:53 PM)Jesper Wrote:  

(06-19-2024, 02:50 AM)GirishH Wrote:  @Jesper, I hope you had a great ride. Was this in FL or visiting MA? It reminder me of some trails I experienced around Boston área.

Btw, did you keep your tire pressure constant or reduced/increased depending on terrain and inclination?

Thanks for mentioning about cleaning your bike after that ride. I have been very bad about that and been told that it not only ruins parts early but also affects ride quality, greatly.

That ride was in Gainesville FL. A foolish decision to be out in the hottest part of the day, but so be it (and part of the reason for hitting the shady trails).
I keep my tires at "road" pressure (105-110, max rating 120psi) due to risk of pinch flats traversing tree roots. One trail had 4x4 timbers protruding from the ground to prevent rain wash-outs; but a much sharper edge than the roots so that was my biggest concern (a big reason why I avoid sidewalks; uneven concrete kills your tire and rims on a road bike).

Seeing what you often ride through and really having limited capabilities to clean/service your bike I would want steel chainrings over aluminium. Not much weight difference considering your loaded out bike. I would also carry a spare chain (w/ release link) so even after a muddy day or two you could do a quick sprocket wipe down and slap a clean chain on. Do a proper chain clean on the dirty spare when possible. A water bath is fine in the wild, but you need to let thoroughly dry. Always have a small bottle of oil onhand, it comes in handy for more than just chains.

[Jesper]

(06-28-2024, 11:04 AM)GirishH Wrote:  Hello Jesper,

Thanks for those pictures. How did you handle those 4x4s? Even though I ride a fat bike, I always "jump" my wheels, or at least the front one, out of fear of getting a flat. I remember the Battlefield Road Trail in Minuteman National Park outside of Boston has a few 4x4s sticking out, and I know my bike can probably handle them, but I'm cautious when it comes to flats or such. Even though I carry all the gear and can fix issues myself, I’m still a chicken. :-(

Girish, being "chicken" is being cautious! Unfortunately, I had to account for being on unknown territory with a bike and wheels not designed for the task. I did many foolish biking things that day on what was essentially a very short ride.

I was cycling in my lowest gear ratio, 44x23, which even by road standards is fairly high for a low gear; but it is my Florida bike so that's what I had. Because of those 25mm tires I did not want to jump over obstacles since there might be soft terrain right after it and my front wheel would bury and a fall would result either over the front or sideways having been clipped in. I just slowly roll over them like a tank shifting my weight accordingly for front and rear wheels to avoid any issues. I am in such a low gear that I can nearly do a track stand as I approach any root or timber and quickly assess the required technique to cross over it. I try to be ready to unclip if necessary, but then that negates me being able to accelerate through soft terrain so it is a bit of a gamble. I have been doing that type of riding for decades since I like to explore anything that grabs my interest, but this was strictly for a shady cool-down jaunt and not sightseeing. I later ended up on some mtb single track and actually stopped before dipping down into a small bowl or sinkhole which required a short prayer and a "here we go" mentality since I knew it was a completely foolish endeavour but I just wanted some excitement and I got an HR boost on that very short but steep descent. I was unable to climb out of that bowl after attempting on a couple different exit trails; dismounted a walked up and out. On returning on that single track I came to a root filled climb and again I threw caution to the wind, picked a likely route for my best bet and gunned it hoping my momentum would offset any obstacle that might slow me down or throw me. Hey, its all about the fun! No good if my heart is racing once in a while.
Remember there is more weight on your rear wheel so often that is the one to "lift" and avoid a pinch. My last time that happened was on a darn sidewalk (hate them), popped the front but was a tad too early on the rear and it came down right on the sharpest edge of the concrete. Bam! Double textbook pinch flat. All because I was avoiding the wet pavement (the utterly smooth clear sailing pavement) and of course riding without fenders I wanted to avoid getting a stripe up my butt.
Now I am getting ready for the Florida afternoon thundershower season and I am pulling out the slower bike with wider tires, and yes a quick release rear fender so no more sidewalks for me!

I just read your Ecuadorian adventures. Wonderful journal and photos. Brings me back to riding in snowstorms and squalls. Freezing my cojones off, getting soaked (camping gear included), getting blow off the road, using my bike and packs as a shield against hail stones, and like yourself camping in cow dung (at least that was in a barn, but frozen dung as the temperature was about 25°F). Ah, the fond memories! I am inside listening to one those thundershowers as I write; I might very well have been caught riding in it if my Dr. did not ban me from riding for 4 weeks (I might make through 2 at best!).

[Talha]

Hey everyone, I wanted to share some tips and experiences from my long rides to help with endurance cycling.

o I've learned that a proper bike fit is crucial
o Adjusting tire pressure for mixed terrain can also make a big difference (lowering it to around 60-65 PSI on tubeless 25s might help on gravel trails)
o eat small amounts regularly and stay hydrated with water
o breaking the ride into segments and enjoying the scenery helps
o stretching and proper nutrition to aid recovery

[GirishH]

Love this, Jesper. I guess this mentality of testing out and taking on any challenge is what makes a ride (and life) fun. :-) I agree that being 'chicken' is also being cautious, and that's probably why I've stayed out of the hospital for so long. But slowly, I want to start exploring my neighborhood, trails, and forts here. The only way to do it is with your kind of mentality. So, thanks for reminding me of that.

Frankly, that's how I probably saw much of New England instead of just Boston.

Wow, riding through a sinkhole reminded me of a "suicidal" ride I did through a national park here in India. My hair was up for the entire ride of 10-15-mile ride through a tiger reserve. Nobody knew I was there. A friend who lived in the area said it was permitted, so I went ahead but as soon as I rode into the reserve I regretted my decision. It was like riding through Jurassic Park, with the only exception being the lack of dinosaurs. :-) Fortunately, I didn't see any tigers or elephants, and my bike didn't break down, even though I went into puddles so deep that my chainring was halfway submerged. I was fully loaded and carried all my gear, but stopping to fix anything in case of a breakdown would have been too risky. I didn't write much about it because I was too spooked. My average heart rate that day was 128, while the maximum hit 200. This is for someone whose resting heart rate is low.

https://www.cycleblaze.com/journals/mistergordoindia/day-18/

The scenery and my surroundings were so beautiful but I did not enjoy it because I was so on the edge. I just need to learn your way of enjoying those racing heart rates and having fun.

Wow, where did you ride through snowstorms? Was it in MA or during your European touring?

Sorry to hear that the doctor recommended rest for four weeks. I hope you can get back on your bike soon and enjoy life. :-) I will PM you.

(06-28-2024, 02:29 PM)Jesper Wrote:  

(06-28-2024, 11:04 AM)GirishH Wrote:  Hello Jesper,

Thanks for those pictures. How did you handle those 4x4s? Even though I ride a fat bike, I always "jump" my wheels, or at least the front one, out of fear of getting a flat. I remember the Battlefield Road Trail in Minuteman National Park outside of Boston has a few 4x4s sticking out, and I know my bike can probably handle them, but I'm cautious when it comes to flats or such. Even though I carry all the gear and can fix issues myself, I’m still a chicken. :-(

Girish, being "chicken" is being cautious! Unfortunately, I had to account for being on unknown territory with a bike and wheels not designed for the task. I did many foolish biking things that day on what was essentially a very short ride.

I was cycling in my lowest gear ratio, 44x23, which even by road standards is fairly high for a low gear; but it is my Florida bike so that's what I had. Because of those 25mm tires I did not want to jump over obstacles since there might be soft terrain right after it and my front wheel would bury and a fall would result either over the front or sideways having been clipped in. I just slowly roll over them like a tank shifting my weight according for front and rear wheels to avoid any issues. I am in such a low gear that I can nearl do a track stand as I approach on root or timber and quickly assess the required technique to cross over it. I try to be ready to unclip if necessary, but then that negates me being able to accelerate through soft terrain so it is a bit of a gamble. I have been doing that type of riding for decades since I like to explore anything that grabs my interest, but this was strictly for a shady cool-down jaunt not sightseeing. I later ended up on some mtb single track and actually stopped before dipping down into a small bowl or sinkhole which required a short prayer and a "here we go" mentality since I knew it was a completely foolish endeavour but I just wanted some excitement and I got an HR boost on that very short but steep descent. I was unable to clumb out of that bowl after attempting on a couple different exit trails; dismounted a walked up an out. On returning on that single track I a root filled climb and again I through caution to the wind, picked a likely route for my best bet and gunned hoping my momentum would offset any obstacle that might slow me down or throw me. Hey, its all about the fun! No goid if my heart is racing once in a while.
Remember there is more weight on your rear wheel so often that is the one to "lift" and avoid a pinch. My last time that happened was on a darn sidewalk (hate them), popped the front but was a tad too early on the rear and it came down right on the sharpest edge of the concrete. Bam! Double textbook pinch flat. All because I was avoiding the wet pavement (the utterly smooth clear sailing pavement) and of course riding without fenders wanted to avoid getting a stripe up my butt.
Now I am getting ready for the Florida afternoon thundershower season and I am pulling out the slower bike with wider tires, and yes a quick release rear fender so no more sidewalks for me!

I just read your Ecuadorian adventures. Wonderful journal and photos. Brings me back to riding in snowstorms and squalls. Freezing my cojones off, getting soaked (camping gesr included), getting blow off the road, using my bike and packs a shield against hail stones, and like yourself camping in cow dung (at least that was in a barn, but frozen dung as the temperature was about 25°F). Ah, the fond memories! I am inside listening to one those thundershowers as I write; I might have very well have been caught riding in it if my Dr. did not ban me from riding for 4 weeks (I might make through 2 at best!).

[Noraaa]

Bring enough food and water, medicine to cool down is also important, as it's a bit hot right now. I use the BP Doctor watch to plan my rides and monitor my fitness to make sure I'm still within reasonable limits.

[Electricbike1]

Long rides can definitely test you! I’ve had similar issues where everything starts to hurt towards the end. For gravel, I usually drop my tire pressure a bit; it helps with grip and comfort. Stretching and staying hydrated before and during the ride also make a big difference. I once did a 100-mile ride with a poor bike fit and my shoulders were killing me by the end. Adjusting the bike and staying loose helped a lot for my next ride.

[GirishH]

@Electricbike1, Great suggestions and pearls of sweat! :-)

I totally agree with you on staying loose, and the long rides do test one's mental strength. I usually split the long rides into smaller chunks and gnaw at this beast one small bite at a time, so I end up having smaller breaks scattered throughout the day/ride. Stretching during these breaks helps.

(08-29-2024, 08:00 AM)Electricbike1 Wrote:  Long rides can definitely test you! I’ve had similar issues where everything starts to hurt towards the end. For gravel, I usually drop my tire pressure a bit; it helps with grip and comfort. Stretching and staying hydrated before and during the ride also make a big difference. I once did a 100-mile ride with a poor bike fit and my shoulders were killing me by the end. Adjusting the bike and staying loose helped a lot for my next ride.

[Frankly]

(05-31-2024, 11:24 AM)Amanda_W Wrote:  So what are your longest rides like? And what are your best tips for those long endurance rides?
I did 91 miles last week, and by the end, each hill kept getting harder and harder. But the worst part was that my shoulders ached terribly (probably from the weight training workouts I did 2 days before haha) but some of that might have been from taking my road bike to the gravel trails. Maybe I should have lowered my tire pressure a bit? I was riding tubeless 25s at 72PSI (I'm a lightweight).

Anyway - I would love your tips for endurance rides.

If I'm going to dso a century I try to ride the same or nearly the same distance the weekend before. Also organized century's generally have a lot of rest stops. It is good to use these but not to spend much time in them. Drink, nibble and move on, It only should take only 5 or 10 minutes to get back to normal and move on.

[rydabent]

For very long rides, ride a bent or a trike. The comfort on long rides cant be beat. Also the views.