What “long” means
A long ride is simply one that is longer than you are used to. For one person that might be an hour, for another a whole day. This article does not set distance targets or training plans, because they depend on you, your bike and your health. Instead it focuses on the planning that makes a first longer ride safer and more enjoyable. If you have a health condition or haven’t exercised for a while, a doctor can advise on what is reasonable.
Choose a route you can shorten
Pick a distance that feels a bit beyond your usual ride, not a huge leap. A route that loops back near its start, or passes through places you can stop or catch transport, is more forgiving than a long one-way trip. Look for:
- Quiet roads or paths, with fewer busy junctions
- Gentle terrain, at least for a first attempt, since hills add effort quickly
- Places to buy food, refill water and use a toilet
- Easy places to cut the ride short
Route planning on a map or app helps you spot busy roads or steep sections in advance, and many riders like to send a friend their plan. Roads and rules differ by country, so check local laws and be visible and predictable in traffic.
Have a way home
Decide before you set off what you will do if something goes wrong. Options include a friend who can pick you up, a train or bus that carries bikes, or a taxi service that does. Carry a phone, some money or a card, and a note of your address and an emergency contact. Tell someone where you are going and roughly when you expect to be back. Plans change, but having one makes a hiccup far less stressful.
Get the bike ready a few days ahead
Give yourself time to deal with problems instead of discovering them on the morning.
- Do a pre-ride bike check: tyres, brakes, wheels, chain and gears.
- Check your lights and reflectors, even if you expect to be home in daylight, since delays happen.
- Make sure the saddle and handlebars are comfortable. Anything that is slightly annoying on a short ride can become painful over a longer one, so look at the signs of poor bike fit if you have recurring aches.
- If you aren’t sure about the condition of the bike, have it looked at by a shop.
Basic repair kit is wise: a spare tube or patches, tyre levers and a pump. Practise changing a tube at home so that fixing a flat is not a first-time experience on the roadside. If you don’t enjoy repairs, check whether your route has shops or whether a friend can ride with you.
Eat and drink early and often
Running low on fuel can make a ride suddenly feel much harder, a state riders call the bonk. A sensible habit is to eat and drink little and often, before you feel hungry or thirsty. Bring food you already know you tolerate, such as a sandwich, fruit, a cereal bar or whatever works for you. Avoid trying new foods or drinks for the first time on the day.
Carry water, and know where you can refill it. Needs vary with the weather and the rider, so there is no single right amount. Sipping regularly is generally better than waiting. In hot weather, more attention is needed, which is covered in the advice on hot weather riding. If you have a medical condition affecting eating or drinking, ask your doctor what to plan for.
Dress for the whole ride
Weather and effort change during a ride. A thin layer you can add or remove is often more useful than one heavy coat. Wear clothes you have already ridden in, to avoid surprise rubbing, and consider sun protection if the day is bright. Choose comfortable shoes, and a helmet that fits well.
Pace yourself
Starting too fast is the most common mistake on a first long ride. Aim for an effort at which you could still hold a conversation, and use easy gears on hills. Pacing effort in this way leaves energy for the second half. Regular stops to stretch, eat and look around are not a failure but part of a good plan. Many riders find it helpful to take a short break before they feel they need one.
Keep pedalling smoothly, shift gears early instead of struggling, and change hand and body positions now and then to avoid stiffness.
Know when to stop
Turning back or ending the ride early is a perfectly good decision. Consider stopping if:
- You feel dizzy, unwell, unusually breathless or in sharp pain
- The weather turns bad or light fades
- The bike has a problem you can’t solve
- You are so tired that your concentration is slipping
Tiredness reduces reaction time and makes mistakes more likely, so use the way home you planned. Seek medical help if you feel seriously unwell.
After the ride
Eat and drink something, rest and notice how your body feels. Some tiredness is normal. Think about what worked and what you would change, such as more food, a better saddle or an easier route. That information will make the next long ride easier to plan. Growing your distance gradually, across several rides, is usually more enjoyable than attempting a huge jump.