Ride Strong, Ride Long: Your Guide to Long-Distance Cycling

So, you want to go big—100 miles, a multi-day ride, or just pushing your endurance further than ever before? Good news: you can do this. Better news? It’s gonna be an adventure. Long-distance cycling isn’t just about grinding out miles—it’s about smart training, good snacks, and keeping your head in the game when your legs are begging you to quit.

Let’s talk strategy. You train smarter, you ride stronger, and—most importantly—you enjoy the journey.

Set a Goal (One That Scares You a Little)

First things first—pick a ride that excites you (and maybe intimidates you a little). A century? A multi-day adventure with your cycling buddies? Whatever it is, give yourself enough time to train and break it down into smaller, manageable chunks.

When I decided to tackle my first metric century (100 km), my longest ride was… well, not 100 km. More like 30 km. The idea of tripling that? Terrifying. So, instead of fixating on the big number, I just worked my way up—first 50 km, then 75 km. Hitting those smaller milestones made the big goal feel way more achievable (and less like I was signing up for self-inflicted pain).

Pro tip: If the thought of the full ride makes you nervous, good. That means it’s a goal worth chasing.

Build Endurance (Slowly, Please)

You can’t fake endurance—you gotta earn it, one ride at a time. The trick is to gradually increase your mileage. Not “I’m just gonna ride 100 miles next weekend and hope for the best” (please don’t). A good rule of thumb? Add about 10-15% to your longest ride each week.

Mix it up!

• Long, steady rides to build endurance.
• Shorter, high-intensity rides to boost power and efficiency.
• Rest days (yes, you need them) so your legs don’t stage a rebellion.

I learned this the hard way. My first “long ride” attempt? Absolute disaster. I went out too fast, packed zero snacks, and hit the wall so hard I was basically pedaling squares for the last 10 km. Once I actually followed a structured plan (with fueling—who knew?), my endurance skyrocketed. Suddenly, 50 km felt easy. Then 75 km. And before I knew it? Boom—100 km.

Nutrition & Hydration: The Difference Between Finishing Strong and Crying on the Side of the Road

If there’s one thing I cannot stress enough: eat and drink before you feel like you need to. If you wait until you’re starving or parched, it’s already too late.

Basic rules of fueling:

• Eat a solid mix of carbs, protein, and fats off the bike.
• On long rides, snack every 30-45 minutes.
• Drink water and electrolytes—especially in the heat.

I once bonked so hard mid-ride that I had to sit on the side of the road, inhaling a granola bar like it was a lifeline. Lesson learned. Now, I plan my snacks like a pro—gummy bears, peanut butter sandwiches, bananas, or whatever is easy to shove in my jersey pocket. Don’t overthink it—just eat.

Bike Fit: Because Suffering Should Be Optional

Your bike should feel like an extension of your body, not a medieval torture device. If you’re getting numb hands, aching knees, or a back that feels like it aged 20 years mid-ride, it’s not just part of cycling—it’s a bad fit.

Before I got a proper bike fit, my IT bands hated me. Like, actively plotting revenge levels of hate. After one professional adjustment? Night and day. Suddenly, I could ride longer without pain, and my legs weren’t screaming at me afterward. Best money I ever spent on cycling.

Get a bike fit. Your knees, back, IT bands, and shoulders will thank you!

Mental Toughness: Train Your Brain, Not Just Your Legs

At some point in your long ride, your legs will be toast, your brain will start whispering “why are we doing this?”, and you’ll question every decision that led you here. That’s normal. That’s long-distance cycling. AKA endurance riding.

How to push through:

• Break it down. Focus on reaching the next hill, next street sign, or just making it to the next snack break.
• Stay in the moment. Don’t think about how far you have left—just focus on the now.
• Find a ride buddy. Someone to suffer with you = instant morale boost.

On one of my longest rides, I was done. Ready to quit. But my buddy, who was also struggling, suggested we set micro-goals. “Let’s just get to the next tree.” Then the next. Then the next. Before we knew it—finish line. And somehow, we both finished strong.

Recovery: More Sleep, Less Suffering

Want to get stronger? Then rest like a pro. That means actual rest days (not “active recovery” where you secretly hammer the pedals). And for the love of all things cycling, get enough sleep—7+ hours a night, minimum.

When I was younger, I thought training hard every day = getting stronger. Nope. That’s how you stay exhausted and plateau. Once I actually started sleeping enough and building in real easy days, my fitness shot up.

Moral of the story: Sleep is a free performance-enhancing magic. Use it.

Safety & Gear: Be the Cyclist Who’s Always Prepared

Before any long ride, do a quick bike check—brakes, tires, chain, gears. And always carry:

• A spare tube & repair kit (flats happen, don’t be that person)
• A multi-tool (small but mighty)
• Lights & a reflective vest (because visibility = safety)
• A route plan with bailout options (because things don’t always go as planned)

I once rode with a friend who cracked his frame in the middle of nowhere. No cell service, no way to call for help. We MacGyvered his bike back together with a stick and athletic tape (yes, really) and used a paper map to find the fastest way back. Lesson learned: Always be over-prepared.

Final Thoughts: Ride, Suffer (a Little), and Enjoy the Journey

Long-distance cycling is tough, but it’s also the best kind of adventure. With the right training, good snacks, and a solid mental game, you’ll not only finish strong—you’ll love the process.

And hey, the best part? The stories you’ll tell. The suffering, the victories, the weird things you end up eating mid-ride. That’s what makes it all worth it.

So go out there, set a big goal, train smart, and most importantly—enjoy the ride!

If you need help preparing for your first long-distance cycling adventure, contact me! I’ll be glad to help!