What are some steps that I can take to ride in a bike 50 miles without running out of energy or getting tire?

Question

I do exercise everyday but i feel that when I go long distances more than 20 miles i start getting too tired and I feel i dont want to keep going any farter.

I also eat healthy meals.

Answer 1

As the other answers said, keeping hydrated and fueled is incredibly important on longer rides. Your mindset is also key.

In addition to these things, make sure that you aren't starting off too hard to sustain your energy over the course of the ride. Allow your body time to warm up and pace yourself accordingly. If you feel fatigued, do stretches on the bike or stop for a few minutes to stretch and shake out your muscles.

You should also concentrate on pedaling at a high cadence. Your body operates much more efficiently when pedaling at a cadence of at least 80-100 rpms as this allows your muscles to work aerobically. If you tend to push large gears, you will wear yourself out much more quickly.

Part of your difficulty may have to do with the bike you are riding. If you have a heavy bike or have treaded tires, these will slow you down and wear you out much faster than if you are on a lighter bike with smooth tires. If you want to be doing long rides, then you should do them on a road bike (or at least a hybrid or a mountain bike with slicks).

Finally, remember that it takes time for your body to build up the muscle strength and endurance for long rides. If you are new to cycling, then aim for doing rides of 20-30 miles with rides of 40-50 miles sprinkled in every so often. Give yourself recovery days as well - ask any pro, recovery is at least as important as training. By consistently getting on the bike and riding moderate rides and allowing your muscles time to recover, you will be ready to do long rides later in the season.

Pay attention to your body and don't beat yourself up because you think you should be doing better. What is important is that you are out riding, getting great exercise, and enjoying yourself.

Answer 2

I bike all the time. To get to 50 miles a day you have to be riding every OTHER day 20 first week,then 30 2nd week, 40 3rd week, then 50 4th week. Takes about at least month. Eat well, drink water all the time especially before the ride then take 2 quarts of water with you on the bike. Be patient and pace yourself. To go farther you may have to go a little slower. I worked myself to 73 miles in 4.5 hours after 4/5 months. At 17 miles an hour on my longest ride. you must rest between rides to repair your body. and become mean and lean

Answer 3

You MUST eat during the ride. You must eat something before riding. You can diet all you like off the bike, but when riding, you have to keep a steady stream of calories going to your muscles or they won't work.

A sausage McMuffin is not the right fuel, and you'll be tossing it onto the pavement within 20 miles. Try a bagel, an energy bar, some fresh fruit, or some nuts before a ride, and keep nibbling the whole time.

A long ride is not the time to work on your diet or your tan.

Answer 4

hey,

I've just read your answers so far. The 2nd makes sense. The first is questionable - 200 miles a day.....i doubt it!

20 miles isn't a huge distance, and the more you ride the farther you will go. Take fruit bars or jelly beans, they give you energy in a hurry. Also it is good to ride places that have something to look at ie the coast or the hills. It will make the ride more enjoyable. And try riding with a friend/s, talking makes the ride more enjoyable too.

It's not all about diet, it's also a mind thing.

Hope this helps

Answer 5

Its a fuel issue. Your muscles, like any machine, will work as long as you pump fuel into them. Rather than just a hearty meal two hrs before your ride, you want to keep your energy and hydration up. Carbs are the best energy source for this, so a carb drink (SIS etc) is a good idea. You want to drink about 1 ltr per hour, so a hydration pack is a good idea. Also, munch an energy bar as you ride. Also, have a hand full of jelly babies in your pocket for a quick sugar hit to get you up hills.

Luck

Answer 6

u need to eat carbs days before. generally 1-2 days and your body will have those carbs ready to use. keep in a steady gear, drink more then just water since it will take over an hour. eat as well when riding. generally drink a 24oz bottle of water ever hour. with gatorade or powerade etc. if its longer then an hour. sport beans powerbars gels and such are all helpful. if you do it as fast as you can youll be tired remember to stretch and warmup before pushing to hard, also stretch after you ride

Answer 7

Like it has been stated stay hydrated, I enjoy cytomax but that's my choice. You could also use gel shots. But remember that you should only increase your distance by 10% a week, so take your time, enjoy the ride and have fun. By the way are you riding a road or a Mt.Bike?

Answer 8

When you do your long rides you SHOULD take food with you. Get energy gels, bars. With that, drink Gatorade, Extran, Cytomax. If you like Gatorade, mix it with water. 1/2 water, 1/2 ade. It has too much sugar. Anything with electrolytes, potassium, protein, sugar. All this is needed to keep on ridin' on. Just like the pros do.

Answer 9

It's all about pushing yourself. You have to push yourself to go further even though you don't think you can. I have ran 2 half marathons and the key to distance is lots of distance practice every week and a mental mind set of pushing yourself. Try not to think of the pain, just get in the zone and you'll be amazed by how far you can go. There is no easy way to ride or run a great distance without pain. It's all about the pain tolerance and training that makes you great.

Answer 10

I have found on long rides or difficult rides, when you get to that point when you are so fatigued and in pain, if you keep pedaling , just keep pedaling the pain actually goes away, i don;t know if it is endorphins or what , but pedal past the pain. am I right boys?