Aspects of long-distance cycling

Long-distance cycling requires a combination of planning and consistent practice. In this section I would like to share some useful tips, which are based on my experience. As I cycled in Singapore, which had a flat terrain, I preferred a road bike for my long distance cycling.

Before you start your cycling journey make sure to pick a bike suitable to the terrain. Then, make sure that your bike is equipped with the following: a helmet, front and back headlights, water bottle cage holders, and a small saddle pouch. You need to ensure that the bike is well maintained. This includes simple tasks such as:

• Regular deep cleaning of the bike and drivetrain (2x every month)
• Frequent oiling of the gears on the bike
• Making sure your bike is pumped to the correct tyre pressure before your ride
• Brushing off any dirt/debris of the drivetrain before you ride

Physical fitness

Cycling demands physical fitness. To build physical strength one should focus on the gym where exercises such as squats, lunges which target the quadriceps, hamstrings and glutes this then helps develop the leg power needed for these cycle rides. Moreover, leg extensions and deadlifts not only build leg power but help in building back muscles which helps you keep a stable posture while riding. Keep in mind that cycling is not all about the legs! You will also need to have a strong core to reduce fatigue over the long distances. To do so exercises such as planks and Russian twists are invaluable.

Diet and nutrition

Diet and nutrition play an equally critical role in supporting your cycling goals. A cyclist’s diet should be rich in complex carbohydrates like whole grains, oats, and sweet potatoes, which provide sustained energy for long rides. Lean proteins such as chicken, fish, and plant-based options like lentils aid in muscle repair and recovery. Healthy fats from nuts, seeds, and avocados are essential for overall energy metabolism. Hydration is paramount; ensure you drink plenty of water throughout the day and consider electrolyte-rich drinks during longer rides to replace lost minerals. Pre-ride meals should be light but carbohydrate-rich, like a bowl of oatmeal or a banana with peanut butter, while post-ride nutrition should focus on recovery, combining proteins and carbs to replenish glycogen stores and repair muscles.

Don’t forget back-ups

One of the most important aspects of long-distance cycling is to carry back – ups such as a hand pump, carbon dioxide canisters, and a puncture repair kit. During the long rides, chances are that you can hit a sharp rock or nail which can cause your bike tyre to deflate. This can be extremely worrying especially if you are far from home. By ensuring that you have the correct equipment you can address some of the problems on the spot and enjoy a stress-free ride!

Dealing with uncertain weather

Cycling often means embracing the unpredictability of the weather. However, with the utilization of the correct technology and equipping yourself with essential items you can prevent yourself getting affected by the weather. Weather apps such as myENV (in Singapore) help see the movement of large cloud bodies over the mainland. If you notice clouds moving in towards you, it is a signal to cancel and re-plan your ride. On the other hand, you should always keep a zip-lock plastic bag handy. This acts as a waterproof compartment for your mobile phone and any other important belongings. Therefore, even if it rains during your cycle, you are well prepared!