How to ride long distances

Ok, so I know this will sound stupid to most, but I am a beginning cyclist (only have been riding consistently for a couple of months) and am wondering how people ride such long distances with ease. I typically ride 4 miles or so each way to work most days of the week...sometimes I add a couple of extra miles going somewhere else on my trip home. This I do (mostly) with ease. However, I got a new bike and rode home from the bike shop (25 miles) and was utterly exhausted when I got home- I don't know if I could have gone much further. I also have been wondering how much more endurance I might be able to have on flat stretches as opposed to hills, but really haven't been able to test that theory. I live NE of Atlanta, GA and hills are everywhere. Also, I just stopped smoking approx a month ago. I am sure this has something to do with my endurance, but even when I didn't smoke years ago I just was never that strong at cardio activities. I am really wanting to do some group rides and longer charity rides, but am scared I will not be able to make it. Any advice? How long did it take you to get into "long" rides?

Congratulations on quitting smoking, and on the new bike!

There's a huge gap between 4 miles plus a few, and 25 miles! I think that big of a jump would leave most people exhausted!! Lots of charity rides have 30 mile options, and you did that with no training.

I'd say find a training plan for building mileage, and stick with it! You might start out adding a 10 mile ride one night (in addition to your commute 4) and then a 15 mile ride one weekend day. The next week, you might make that 12 and 18 - see how you feel and then gradually increase.

Hills make a huge difference. I've done a 40 mile ride on hills and been dead, and then been able to do 80 on flats and be fine (very supported ride). Some people seem to notice them more than others, but they make a big difference for me.

You are sure the new bike is fit correctly, yes?

Baby steps. You build gradually. Once you're comfortable with, say, 10 miles, you try 12. After you're comfortable with 12, you try 15. I doubt that many of us went from doing short rides to long rides overnight. Even after riding for a number of years, I still have to build my mileage gradually each spring once the weather allows for riding again. You'll see a lot of training plans that call for adding 10% each week to your mileage (both to your longest ride and to your overall mileage). That's a decent suggestion, although from my experience, you'll likely encounter certain plateaus that take longer to get past. For me, it took a bit longer to get past the 35-mile and 60-mile marks.

As for hills, it's just going to take time and training. Given that you're an ex smoker (congrats btw) and a new rider, I would try to avoid the worst of the hills for now if you can and, if you can't, don't be ashamed if you have to walk some of them. You need to give your body time to develop a good aerobic base, as well as sufficient leg strength.

A big part of hill climbing is technique, too. There are a number of old threads on the subject of climbing here on TE. I won't attempt to cover that here. Instead, I'd suggest doing some searches on the topic and reading what comes up.

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Originally Posted by freednerd

Ok, so I know this will sound stupid to most, but I am a beginning cyclist (only have been riding consistently for a couple of months) and am wondering how people ride such long distances with ease. I typically ride 4 miles or so each way to work most days of the week...sometimes I add a couple of extra miles going somewhere else on my trip home. This I do (mostly) with ease. However, I got a new bike and rode home from the bike shop (25 miles) and was utterly exhausted when I got home- I don't know if I could have gone much further. I also have been wondering how much more endurance I might be able to have on flat stretches as opposed to hills, but really haven't been able to test that theory. I live NE of Atlanta, GA and hills are everywhere. Also, I just stopped smoking approx a month ago. I am sure this has something to do with my endurance, but even when I didn't smoke years ago I just was never that strong at cardio activities. I am really wanting to do some group rides and longer charity rides, but am scared I will not be able to make it. Any advice? How long did it take you to get into "long" rides?

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Congrats on quitting smoking!

A little at a time. Just keep riding as often as you can (time-wise and energy-wise), whether it be one mile or twenty-five. I went from one to five to fifteen pretty quickly, and then fifteen to around twenty-five easily, then it took me a long time to get from twenty-five to thirty (like, a year of irregular riding), and then another year to get to forty. I should be hitting fifty this year...after nearly three years of riding.

I started riding again about three months ago after fifteen years of not riding. My first couple rides out, I was dying after a few miles (3-6). I can now do about 40, but my speed is pretty slow, especially if there's a lot of wind (I ride by the ocean and it gets windy). There are no real hills around here, but I can tell you that I'm huffing and puffing when I do the bridges, and I know they are nothing in comparison to what many people experience on their daily ride. It sounds like you're doing fine to me. I just started a two-day-a-week interval training class to help me get a little more fit. I'm signed up for two charity rides, and I want to increase my speed and endurance. I think it's just about getting out there and trying a bit more each time.

I read somewhere a recommendation of starting with 4 miles, and increasing by 1 mile/ ride but no more than 5 miles/ week. Also keep your speed at 10 mph or less (but I think that depends on what type of bike you are riding). The rationale for the slow speed was because if you do 2 miles out and 2 miles back, if you start off too fast you'll really be suffering on the return trip.

Those numbers are not based on much of anything at all and some people will do fine with a more aggressive plan and others might need something more gradual.

With running, I've heard the rule "no more than 10% increase in weekly distance every 6 weeks". I think other sports that are not as injury-prone as running, you can ramp up faster than that.

If you're biking 8 miles a day, I think you will build fitness rapidly. When I started biking it was just for transportation, and then later on I got interested in doing longer rides, but I had this fantastic base I'd built up just by biking 6 miles a day. I learned that a tiny amount every day is very significant.

And don't forget as you start riding longer you have to look at nutrition as well. Plain water might not be enough so look at electrolyte tablets to add to your bottles, maybe tucking a banana or energy bar in your back pocket.

Congrats from another ex smoker :) It takes a while to get your cardio capacity back after quitting. But you'll feel better everyday.
What kind of bike are you riding? (Hybrid, road?)
In addition to what the other ladies have already said....
Be sure to hydrate frequently on your longer rides. The heat and humidity here in the south can really take it out of you, as I'm sure you know!

It does take a while, but will happen. I did my first 10miler a couple of weeks back after a couple of years of short nursery run/errand rides. Two weeks later I did 20miles, albeit with one walked hill. I'm hoping to be able to do 30mile rides by the end of the summer.The catalyst for me was a new bike and an improved saddle. Enjoy your new bike!

I appreciate all the replies. I guess I have just read so many forums, etc. and everyone seems to ride 30 miles+ with no problem...I suppose I am a little impatient :p I bought an entry level Trek Lexa. I was riding a GMC Denali until a week ago and got so tired of all the gear problems I decided to buy "a real bike". I believe my bike fits pretty well...the guy at the LBS put a new fork on it because he said I had a short torso. Penny, I am sure the heat probably didn't help...it was around 88 that Saturday here in GA and the humidity always stinks. Also, thanks blueberry for that comment about the hills...that gives me hope lol. The hills on that 25 mile trip were really brutal and everywhere as there wasn't really any pre-planning to my return trip home. Thanks again everyone...I feel a little better now about my *slow* progress! :D

Yes. Slow progress is the key to long-lasting success. It took me a while to understand that too. But the more patient I became, the better I became. Sometimes I think what is the biggest problem is the pressure we out on ourselves. That's how it was for me at least.

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Originally Posted by freednerd

I believe my bike fits pretty well...the guy at the LBS put a new fork on it because he said I had a short torso.

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A new fork? Changing the fork won't really change the fit of a bicycle. Perhaps you're not familiar with bicycling lingo - and meant to write "stem"? The fork holds the front wheel. The stem attaches the handlebars to the top of the fork. It is common to change the stem to get a bike to fit properly.

It's called "base miles". You build your base gradually. Once you are in the habit of riding ten miles, it's not a big deal to add a couple of miles. The more "base miles" you get under your belt, the easier riding will be and then you can work on speed, if you want to go faster.

A typical training week for people who already have a bit of a base, but want to train for say a century, would be to do one long ride a week (as was already suggested). You add a little to whatever your longest ride is and keep adding a little each week until you've reached around 70% of the total number you want to do at the event. (However, the more you do before the event, the more comfortable the ride will be.) And let me just say that while I've done a lot of centuries, there has always been some amount of discomfort along the way. It's not all cozy and comfy no matter how many base miles you have (at least in my experience). Especially the more hills there are and the more you choose to push your pace. Yet, not pushing your pace means sitting in that saddle for that much longer and that's another kind of discomfort!

Yet, the more base you get in, DEFINITELY the less discomfort.

To build speed, you do at least one "speed" workout during the week. This could be intervals or tempo (research those terms if you want more info) or just doing a shorter ride at the fastest speed you feel you can reasonably maintain for that distance. If you find you can easily do a 20 mile long ride, try doing a 10 mile ride mid-week and push your pace a bit. (Get a bike computer if you don't have one.)

You don't want every ride to be "long" or every ride to be "speed", though. You need moderate paced rides in between. And you want to do a "recovery" ride after any particularly hard ride. Just get out and spin your legs super easy for a while and it will help your muscles recover faster and your next ride will be easier. You can also just go for a walk or anything that gently works those muscles.

For now you should probably just focus on distance and add a little each week, whatever you feel comfortable adding.

Having a goal might be a good way to motivate yourself. Find an event that is a 25 or 30 mile distance. Maybe something that is two or three months from now. Write out a tentative training schedule adding maybe 2 miles each week. You might be surprised at how many miles you can comfortably add as you go, though. You might go from adding 2 miles to adding 5 or more.

Also, bike fit is HUGE. If your bike isn't adjusted for your body, you are likely going to have aches and pains that you don't have to have.

Proper pedaling technique helps you get the most out of your pedal stroke, which makes your overall ride easier. And that's assuming you are clipped in, which enables you to get power from the full circle of the stroke, not just pushing down. If all you are doing is pushing down, you are going to wear out those muscles used for that motion. But if you are also pulling up, pushing forward and pulling back, those are all different muscles being used a little at a time. It's hard to get the perfect pedal stroke. I still have to consciously think about it and I've been working on it for several years.

The lighter your bike is, the easier it is, particularly on hills. You might finish a 25 mile ride well ahead of someone else of the same fitness, but you didn't have to work as hard because your bike is five pounds lighter.

There are a lot of things that play into being able to ride long distances with "relative" ease. First is just getting in those base miles.

You don't say if you had anything to eat on the ride or anything to drink other than water. (You did have water, I hope!) Obviously as you increase your time in the saddle, you have to fuel with more than just water. Since you are a new rider, a former smoker (congrats!), were riding in hills, and didn't really plan your ride out, it must have taken at least two hours, if not three. Rides of that length really do call for some nutrition during the ride, or at the very least, a sports beverage during the ride, not just water. Water is normally fine for rides lasting an hour or less, but above that, you have to replace the glycogen that is being burned as you ride.

A hilly 25-miler when you've only been riding 4-6 miles at a time is a huge increase and would be hard for anyone, so don't sweat it! We all started with short rides once too. Be patient with yourself, and welcome to the wonderful world of cycling!

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Originally Posted by laura*

A new fork? Changing the fork won't really change the fit of a bicycle. Perhaps you're not familiar with bicycling lingo - and meant to write "stem"? The fork holds the front wheel. The stem attaches the handlebars to the top of the fork. It is common to change the stem to get a bike to fit properly.

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Yeah, I meant stem....I always get those two terms mixed up.

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Originally Posted by emily_in_nc

You don't say if you had anything to eat on the ride or anything to drink other than water. (You did have water, I hope!) Obviously as you increase your time in the saddle, you have to fuel with more than just water. Since you are a new rider, a former smoker (congrats!), were riding in hills, and didn't really plan your ride out, it must have taken at least two hours, if not three. Rides of that length really do call for some nutrition during the ride, or at the very least, a sports beverage during the ride, not just water. Water is normally fine for rides lasting an hour or less, but above that, you have to replace the glycogen that is being burned as you ride.

A hilly 25-miler when you've only been riding 4-6 miles at a time is a huge increase and would be hard for anyone, so don't sweat it! We all started with short rides once too. Be patient with yourself, and welcome to the wonderful world of cycling!

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Thanks for the encouragement. No, I didn't have anything to eat but I did [bring water] and stop and get some Gatorade at a CVS after about 15 miles to give me a little sugar. And yes, looking back, I guess all the factors combined just wasn't smart..I am a bit impulsive and tend to just 'go for it' without actually thinking things through the best. After riding on my new bike now for a few weeks I think that had something to do with it as well. I wouldn't have thought 'getting used' to a bike to be that big of a deal, but my commute times each day seem to be improving and I truly believe this has as much to do with me and my bike 'melding' as improved fitness :-) I had a triple on my past bike and now I have a compact, so I think I have had to learn how this bike shifts as the feeling is different- but great once I got better adjusted. Once again I appreciate all the help and encouragement from such a great group of ladies!

By the way, I have done several centuries, lots of climbing, three road races and, in general a lot of riding. And, yes, a year and a half ago a 30 mile ride was no big deal whatsoever. However, right now I can't ride more than about 10 miles (which is twice what I've been doing for the past year), and last week when I did 10 at a slightly faster pace than the week before, I realized it was too much for me. I paid for it all weekend and still feel like my body is a little mad at me.

UGH!!!! How frustrating. I'm working on getting over some health issues that involve fatigue, and I'm trying to figure out the right balance of how far and how hard I can ride. I so desparately want to ride with my club again and eventually do events. But it's teensy weeny baby steps for me right now.

If you're healthy, you can probably boost your miles a little at a time and be doing a regular 30 miles much more quickly than I can right now.

I live in-town Atlanta and can totally appreciate the hills you mention. Atlanta and its 'burbs are hillier than one might initially think. Combine that with heat and humidity...whoa.

One thing that helped me when I started riding was the Silver Comet Trail. Caveat: I do not generally recommend riding there as I, personally, believe this trail can be more dangerous than the road, particularly if one starts at the trail head. Go a little further out, bypassing the walkers/runners/roller-skaters/babystrollers/dogs and it's safer. Also, weekdays > weekends. Because the grades on the Comet are gentle to non-existent, you'll have the opportunity to build base miles and improve your endurance. The Alpharetta Greenway may offer the same opportunity, but I can't speak from experience about it.

Best wishes for your continued success. Believe all of us when we tell you that you WILL GET THERE. Before you know it, you'll be out on charity rides and doing 30, 40 or 50 miles regularly (at my house we say, "It's not worth putting on the spandex if you're not doing at least 20"). Ride well, ride safe and ENJOY!