Cyclist Guide
How to Train for Your First Long-Distance Ride
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Let’s be honest: the idea of riding 80, 100, or even 150 kilometers in one go can be pretty overwhelming when you’re just getting into cycling. We’ve all been there looking at a map, wondering how people manage to sit on a bike for hours without falling apart (mentally or physically).
But here’s the truth: long-distance riding isn’t just for the super fit or the crazy hardcore. With a bit of time, some planning, and a willingness to push past a few comfort zones, you can totally do it and even enjoy it.
Here’s everything I wish someone had told me before I trained for my first real long ride.
1. Start Where You Are, Not Where You Think You Should Be
This one is significant. Avoid comparing yourself to your friend who casually hits 100,000 on a Sunday. Start with a distance that feels comfortable for you; for now, that might be 20 or 30 km. It’s okay. Add a bit more every week. Just enough to make it feel like a stretch without debilitating you for the remainder of the day.
2. Make One Ride Each Week a Bit Longer
Pick one ride a week to be your “long one.” That’s the ride where you focus on building endurance. Gradually push the distance up week by week, think 10 to 15% longer each time. If you did 40 km last week, go for 45 or 50 this week.
3. Don’t Just Ride More, Ride Smarter
Once you’ve got a few weeks of consistent riding under your belt, start mixing things up. Throw in some hills. Try riding at a slightly faster pace for 10–15 minutes at a time. It’ll help you build the strength and stamina you’ll need for the tougher moments in a long ride like that 5 km uphill grind at hour three (yeah, that’s real).
4. Practice Eating
The first time I bonked mid-ride because I didn’t eat enough, I learned a lesson the hard way: you have to fuel your ride. Long distances burn calories, lots of them and your body will quit on you if you don’t feed it.
Bring food you actually like bananas, granola bars, peanut butter sandwiches, whatever sits well in your stomach. Eat before you’re hungry, drink before you’re thirsty. That’s the rule.
5. Make Your Bike Feel Like Home
Comfort is underrated until you’re 2 hours in and your back is killing you. If your bike fit isn’t right, even short rides can feel brutal. Get a proper fit if you can, or at least make sure your saddle height and reach feel natural.
Also: padded shorts are your best friend in these types of rides.
6. The Week Before the Ride? Chill Out.
No need to cram in a monster ride the week before your event or challenge. In fact, that’s the worst thing you could do. Use the final 5–7 days to taper ride short, stay loose, eat well, and sleep better.
7. On the Big Day: Keep It Steady and Stay Cool
If you only remember one thing from this article, let it be this: start slow.
Adrenaline will make you want to hammer out the first 30 km like you’re chasing a podium spot. Don’t do it. Set a steady pace, check in with your body, eat something every 45 minutes, and don’t panic if you hit a rough patch. Everyone does. It passes.
In conclusion
Being patient, reliable, and inquisitive about your abilities are more important when riding long distances than being a superhero. Yes, there will be difficult times, but they will be a part of the story you will look back on with pride.
And believe me when I say that you will never forget the sensation of rolling into the finish line with your legs exhausted, your jersey sweating, and a smile on your face.
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