When it comes to putting in the big miles, few cyclists can claim to have logged as many as our Ribble Collective riders. So, who better to share the top tips they consider the keystones to long-ride success than our cycling experts?
Ask anyone who's ever ridden 100+ miles in one go what they did wrong the first time around, and they may very well recite a litany of things they could have done better. The old adage, fail to prepare - prepare to fail has never been more appropriate in such instances. Because when it comes to long-distance cycling, preparation is everything. The right food, hydration, and kit can make or break your ride. The Ribble Collective knows something about going the distance. Their ranks consist of experts from across all cycling disciplines, including gravel racers and triathletes who go to extreme lengths to ensure their bodies reach peak physical condition in time for a particular event. So, who could possibly be better qualified to provide expert advice on how to ensure your long-distance rides go off without a hitch?
We asked a selection of riders to provide their top tips to ensure long-ride success. Here are the results.
Expert Tips from the Ribble Collective
Eat right
Nutrition is super-critical to your training and racing performance but arguably becomes most important for long-distance riding. Eat too little, and you're liable to bonk and won't stand a chance of getting to the finish. However, eating the wrong foods could have dire consequences, potentially leaving you stranded in a bush out in the middle of nowhere! I have a few top tips to help you get this right.
- Choose a huge variety of different flavours and textures; this will stop you getting flavour fatigue and will always mean you have something different to reach for.
- Keep it natural. Forget about ultra-processed ingredients you can neither pronounce nor recognise. Examples include maltodextrin as well as artificial and natural flavourings. The number of times I have seen athletes struggling with stomach cramps or digestive issues is no surprise, especially when you examine the ingredients listed on the rear of said energy products and supplements packaging.
Stay hydrated.
Eating enough is only one part of the overall picture; staying hydrated is also crucial. When you exercise, you perspire and lose valuable electrolytes. So, you need to replenish these, as the minerals found within electrolytes are essential for various bodily functions such as heartbeat regulation and oxygen delivery to cells. There are three main types of electrolytes: hypotonic, hypertonic, and isotonic. Hypotonic electrolyte drinks have a lower concentration of carbohydrates and salt than blood. This means they are absorbed into the bloodstream at a higher rate for faster hydration and electrolyte release.
Hypertonic drinks, often referred to as super carbs drinks, provide the highest dose of carbohydrates (>8%) of all energy drinks. But this comes at a cost, because they also have the slowest absorption rate. Hypertonic drinks can also cause dehydration as the body has to move water from the bloodstream into the intestine to dilute the fluids before it can absorb them, which isn't ideal for ultra athletes who want to focus on staying hydrated.
Trust your bike set up.
If you want something comfy and reliable when riding for hours, I always choose a Ribble. From multiple 10+ hour days out in the saddle to hour long crit races, the Ribbles I'be ridden have always stood up to the challenge and are as trustworthy as they come. Personally, I would always opt for something less aggressive and more comfortable. For instance, I find the Endurance range better suited to riding long distances than an Ultra-Aero bike.
- Give your bike a once-over before you set off. Is it safe to ride? Do the brake pads need replacing? Is a new chain required? It's far easier and more convenient to replace them before your ride rather than being left ringing for help in the middle of nowhere.
- Go for a robust pair of tyres. They may be slower and heavier but if they save you the hassle of fixing a puncture then you will forever be thankful.
- Make sure you have ridden the bike before. DO NOT attempt your first 200 km ride on a brand new bike, as you’re simply inviting problems. Make sure you feel confident and comfortable on the bike and ensure the saddle and handlebars are set to the correct height/angle before venturing out.
- Choose your kit wisely. Without a comfy set of bib shorts and jersey, you’re in for a very long and potentially uncomfortable day in the saddle. Similarly to my point above, ensure you have tested your kit out before the big day, ensuring it fits and is comfy. Extra precautions include using chamois cream and taking extra in case you need to top up halfway around. Mother Nature can also be very unpredictable, especially in the UK, so ensure you carry a waterproof jacket/cape and various layers so you can take them on and off when needed. A good set of arm and leg warmers is worth their weight in gold. They keep you toasty warm at the start of the ride, and can easily be removed and stashed in a saddle bag or jersey pocket should you start to overheat.
And finally, the list of essentials I recommend you pack for every long distance ride:
- Plenty of inner tubes and spare patches.
- Headphones (preferably the bone conductor type, so that you aware of your surroundings).
- More food than you could possibly imagine, as well as extra electrolytes.
- Spare chain lube.
- A waterproof and interchangeable layers such as arm/leg/knee warmers etc.
- A quality navigation device with a trustworthy mapping system.
Nutrition
Just like a car, you also need to be adequately fuelled. If you’re planning to ride longer than ever before bring something that’ll combat flavour fatigue. Almost eight hours into Unbound and I couldn’t stand anything sweet. It took some beef jerky from my pit crew to get me going again!
Music
A good playlist saved me at Unbound. However, you never really know what sort of music you’ll want, so download a bit of everything! Variety is the spice of life!
Embrace the dark moments
Everyone reaches that point where they want to step off the bike when it all seems too much. Embrace it; the low is usually followed by an incredible high.
Get up and get out there early
Make the most of the crisp summer mornings and the refreshingly quiet roads/trails. There's few things in life to rival that buzz you feel when greeting the newly risen sun whilst riding your bike along a deserted road or trail.
Plan your route
It may sound a bit of an obvious one, but make sure you know where you're going and allow for a bit of extra 'faff' time in case of punctures or a rest stop.
Take a battery bank with you
You don't want to be stuck on a long ride without access to navigation aids or your favourite podcasts. This is especially true if you rely on your smartphone for navigation and/or audible entertainment.
Stay Hydrated
Keeping hydrated is the crucial element for successful longer rides. Mixing electrolytes and carbs in water bottles will significantly improve your ride and lower the risk of cramping/bonking before the end. Mixing your hydration and solids will help you achieve your full potential for that day and enjoy the whole journey.
Using your GPS to help your journey
Many riders never fully maximise their GPS to assist them during longer rides. Using your GPS for maps and climbs and viewing your average heart rate and cadence will help you gain more control of your ride while ensuring you don't get carried away in the first few hours!
Don't underestimate sunscreen
Many cyclists rely on long rides to top up their cycling tan lines. However doing so will dehydrate you significantly and expose you to long-term skin damage which can turn cancerous. Taking a small bottle of sun cream not only protects you during rides but also in the future.
Moralibo aka Haribo
Always carry your favourite snacks to pick you up when the miles seem long. Haribo, jelly babies. jelly beans, whatever it takes to get you through those tough moments.
Plan those Cafe stops in
Because everyone needs cake. But I also find that cafe stops or even supermarkets can help mentally break up the rides into smaller sections. E.g. If you’re planning to stop twice, think of it as three mini rides instead of one big long one.
Check the forecast and prepare accordingly
Lets face it, the UK weather is anything but predictable. If the weather gods look like they may sprinkle you with rain, even if it's a low-percentage chance, take a waterproof.... just in case. It's no fun cycling in wet gear. Similarly, with Factor 50… when the sun makes its rare appearance during the UK summer, it can catch you out, so pop on some sun cream just in case.
Dan Dixon
Plan & Pace
- Plan Your Route: Know exactly where you're going and where you plan to take breaks.
- Start Slow: Keep to a steady pace and use a cycling app to track your ride and monitor your pace, hear rate, cadence etc.
- Take Breaks: Take advantage of short, regular rest stops to rest, hydrate, and refuel.
Fuel Up
- Before: Eat a good carb-heavy meal a few hours before your ride/event/race.
- During: Aim to snack every 30-60 minutes and ensure you drink sufficent water at regular intervals.
- After: Refuel your body with protein and carbs within an hour of finishing.
Gear Up
- Check Your Bike: Make sure everything on your bike is working efficiently—tyres, brakes, chain, gears etc.
- Wear Comfy Gear: Padded shorts, a breathable jersey, good shoes, gloves, and a helmet are the bare essentials when it comes to your safety and comfort.
- Pack Extra Kit: Pack a repair kit and some either some cash or bank card, in case you need to refresh your supplies. (top tip: A new £5 note can be utilised as an emergency tyre boot if you're ever unfortunate enough to suffer a slashed/split tyre mid-ride).
Serious about cycling but struggle to make time for training? Semi-pro cyclist Amelia Mitchell shares her essential tips for how to cram your training into a hectic work schedule.
Got some races planned but are unsure how best to prepare? Check out our comprehensive training guide where we breakdown into bitesize pieces.
