Hello fellow cyclists!

As you might have read in one of my recent blogs I've been making 200+ kilometer rides once a year.
When I tell people that I make these rides they often think I'm crazy and tell me they would never be able to achieve this. But I don't think that is true. I think every person with a normal fitness is able to make a 200 kilometer rides in with the right preparation.
I'll tell you my 'secrets' in this blog...

All images in this blog are from Pixabay or generated with Canva AI

Training

If you want to make a very long ride then you do need to be trained well. Start your training a couple of months before you want to make the long ride. Start out with a short ride and gradually increase the distance wit a couple of kilometers. You will see that the more you ride, the easier it goes. You don't have to train all the way to your 200 kilometer goal. Around 100-120 will be sufficient.
Do keep making rides regularly. Try to make at least one ride a week.
To train your endurance you don't really need to cycle very fast. When you want to increase your endurance you need to train in heart rate zone 2 or 3. That is 60-70 or 70-80 percent of your maximum heart rate. If you don't know your heart rate zones, then you can take the following advise; you're in heart rate zone two when you drive at a pace you can ride for a long time and you are still able to have a chat during the workout.
And about having a chat... find yourself one or more friends that accompany you in the trainings. Picking a weekly day and time for your training helps with the consistency of the trainings.

The bicycle

When you're going for a 200 kilometer ride you'll be on your bicycle for a couple of hours, so it would better be in a good shape. Make sure you have the right saddle height. This will ensure that the maximum power your legs produce will be transferred to your pedals. There are quite a few methods to measure the correct saddle height. The heel-pedal method is one of them. Check it out in the following video.

Also make sure your tires are hard and your chain is clean and greased.
Make sure you sit comfortable on your bicycle. Try to relax your arms and don't overstretch them. I always tend to forget this. Keep your elbows bent a little bit. This will help absorb the shocks you have to endure during the ride. If you don't you'll feel it in your shoulders after a few hours.
Also don't forget to take some spare inner tubes with you as well as a pump. If you don't have any experience in replacing an inner tube, then try replacing your tube once while you are at home. You don't want to do it the first time when you are far away from home.

Energy

During long rides you'll use a lot of energy. Be sure you bring along enough food during the t er trainings and ride.
Trt to eat and drink frequently and not too much at once!
I have set an alarm at intervals of 30-45 minutes to remind me to eat and/or drink.
Have some stops on the way for refilling. Use your training to see how your body react on different food.
I prefer chocolate nut bars and bananas. You can also bring along gels. Gels give a lot of energy at once, but you can get a dip afterwards. That's why I don't prefer them during long rides (I also dislike the enormous sweetness of them by the way).
You'll probably don't have enough water bottles for the entire trip. So be sure you check your route to find places where you can get some water.
You can find some more tips on hydration on the following website:
https://www.bicycling.com/health-nutrition/a44346530/cycling-hydration-guide/

Clothes

Clothes are very important for such long rides. Cyclingn bib shorts have a special padding which gives your bum more comfort during the ride. Be aware that you shouldn't wear underwear under your bib shorts. Sweat, fabric and repetitive movement can cause serious injuries.
You can also apply chamois cream or vaseline on your groins.
Don't wear too many layers. Your body will generate enough energy to keep you warm during the ride.

The route

Plan your ride in advance. Find some nice routes you can add on your trip. I use Komoot to draw my routes. Komoot also shows you the road type, so you can avoid dirt roads and cobble stone roads.
Try to avoid city centers and other crowded places. Having to stop a lot for intersections takes its toll on such long trips.
Also check the wind before you leave. Try to start the route with a headwind, so you'll have the wind in your back on the second (and hardest) part of the route.
Find another victim todo accompany you during the ride. Rising alone for hours in a row can get a bit boring, so you'd better bring a friend or two to join you.
It's also nice when you can take turns when cycling against the wind.

Conclusion

A 200 kilometer ride does need some preparation. But when you have done your preparation well it's really an achievable goal for many people.
It's a great goal to work towards and it feels like a victory when you manage to reach your goal!
I can really recommend it. And if you don't think you can ride the 200 kilometers, set yourself a slightly lower goal. You can do it!

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FriendlyMoose

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