How to Cycle Long Distances

The longest distance I ever cycled in a day on a heavily loaded bicycle was 135 miles. The key to covering this kind of distances is to ride slowly, use the gears, conserve energy and relax.

To cycle a heavily loaded bike at nine or ten miles an hour on flat ground with no wind is a very relaxed activity. Any increase in speed will consume a lot more energy due to increased air resistance, and the more speed is increased the more energy is consumed for each mile an hour gained. I could cycle at ten miles an hour all day, at fourteen miles an hour I might manage three or four hours on the bike, but at eighteen miles an hour I’m finished in an hour. See the graph at the bottom of the page for the energy cost of higher speeds.

Drop handlebars reduce wind resistance

On a heavily loaded bike any kind of hard attack on a steep hill will burn energy very quickly, get into the lowest gear and climb slowly. Three miles an hour is a good speed on a steep hill.

Another way to burn energy quickly is to accelerate hard. When starting from a standstill, use the gears and and build speed slowly. Gears are a great aid to covering long distances if used well. Never push a high gear hard, if in doubt drop down a gear.

The key to covering long distances is to spend many hours on a slow moving bike. To stay on the bike it’s essential to relax and stretch as you travel. Constantly changing hand position will avoid numbness in the hands. Standing on the pedals and stretching the legs will avoid cramp and give your backside a break from the saddle. When cycling slowly up a hill, sit up and relax your shoulders and neck.

I never drink or eat on the bike. While racing cyclists need to eat and drink constantly, they are chasing speed and burning a lot of energy very quickly. Afer a good meal and several mugs of coffee I can easily cycle for three hours without eating or drinking.

Drop handlebars are invaluable for covering long distances. When cycling into a strong wind or going fast downhill, I use the drop handlebars to cut wind resistance.

Perhaps the most important part of doing a long journey on a bicycle is to enjoy the journey. Sit up, look around, relax and enjoy the view.

The energy cost of speed