Long Distance Cycling Tips
Posted on June 17, 2011 by Dave W
1 First of all you need to work out and build your fitness levels up for your road trip. Even if you think you can do it, never start with a long ride. Beginning with shorter rides and gradually increasing the distance is the way to proceed. Ideally, any bike ride should still leave you fit to ride again the next day.
2. Your bike must be comfortable. You need to become familiar with your bike first, which, again, can only happen over time while you gradually increase the distances that you cycle. The way a bike feels on short trips is not an indicator of how it will feel on a long ride. It also takes time to get used to a saddle and find your optimal seating position on a new bike.
3 Make sure to get practical clothing to ride in. The same pants that feel great on a 10 mile ride, can begin to chafe against the delicate skin on a longer ride. By increasing the distance progressively, you will be able to catch problematic trends before they become actual problems and cause further discomfort.
4 Analysis the terrain. A hilly ride is far more arduous than the same distance on flat terrain. You could be perfectly capable of finishing 50 miles in your own town, but find it difficult to impossible in a different, more hilly place.
5. Change your gears. The longer and Hillier the ride, the more you should change gears. Make it a point to switch to a lower gear when going uphill, even though it feels like you may not “need” to. Otherwise you will be wasting unnecessary energy on addressing the hills and will not have enough Vooma left to endure the rest of the ride. As a rule of thumb, it’s good to pedal at the same rate throughout your journey. If you find your legs move slower, because it is difficult to turn the pedals, then it is a sign that you have to switch to a lower gear.
You may need to make some replacements and adjustments on your bicycle. If something does not work for you, admit it and do something about it. This may include replacing components such as saddle, handlebars, grips, gear shifters, etc. – Or maybe even the bike itself. Make sure that it works well for you.
7 Eat and drink. A bicycle trip can trick you into thinking you are not hungry. Until you crash and find yourself completely unable to continue. If you’re going on a long drive, make it a point to snack when you have a water break. Some people like energy bars and energy drinks, while others just munch on anything. Dried fruit, trail mix or chocolate normally works well. Try adding some lemon juice and (a pinch) of salt to your water bottle, as this makes for an effective, all-natural electrolyte drink.
8. Last but not least, listen to your body and go at your own pace. Have realistic expectations and be patient. If you can’t handle more than 20 miles at your local rail-trail, so what! Enjoy what you can do, and keep doing it over and over.
By following the above tips and advice you will hopefully make that long distance cycle as painless as possible. Keep working towards your goal and one day you may just surprise yourself.
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If you want to ride in comfort, vintage bikes are the way to go. Flat Land Bikes also work well for long distance cycling.
Article Source: http://www.articlealley.com/long-distance-cycling-tips-1987468.html
Am I too skinny and how many calories are needed tomaintain my current weight?
I have recently lost 11lbs deliberately from 9.4% to 4.1% fat. My initial goal was 5%. My gym has told me that is way too low, and it should be a minimum of 8%, but I’ve read that guys only need 2-4% fat. I’ve found I’ve had recent symptoms such as feeling cold all the time, headaches, cramps and tiredness. My gym says this is due to low fat levels, but I think something else is at work.
As I don’t want to lose further weight, I was wondering how many calories I should be getting. My base metabolism was measured at 1863. I weigh 145, and am 5’8.5”, 19 years old, male and extremely active. My job is quite physical (shelf stacking) for 15 hours/ week. I am also cycling 170 miles/ week, training for a major charity bike ride. I was getting 2500-2800 for the last 5 weeks and lost 11lbs during that time. The physical job has only recently started, so the loss of 11lbs happened on just the cycling.
Answer
Igor M seems to have done the maths so i just wanted to emphasise that fat in foods is not necessariliy a bad thing indeed we need it to make hormones and as Igor says mental health, and as you’re find its the body’s insulator. If you are planning an endurance event i’d probably want some fat reserves too. Did you know that marathon runners crave fat after an event?
If more concerned about your fat (or lipid metabolism) get along to your doctors and insist on a full Lipid profile consisting of “high” “medium” & “low” density lipids and get the quack to explain their importance.
Muscle weighs more than fat also so once you have burnt off ecess fat you will start to put on muscle if you are doing the right regime.
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