Riding longer distances on your ebike without getting tired takes some planning and preparation. Whether you’re new to ebikes and building endurance or a seasoned rider looking to go farther, there are techniques you can use to help you successfully ride for longer periods of time.
In this comprehensive guide, we’ll cover everything you need to know, from proper warmup and pacing strategies to fueling correctly and having the right mindset. Gear and bike fit also play a crucial role, so we’ll explore how to optimize both. Follow these tips on your next long ride and you’ll be crossing finish lines with energy to spare.
Let’s dive in!
Contents
Warm Up Properly
Just as you wouldn’t jump straight into a sprint, it’s important not to charge full speed into a long ride. Warming up prepares your body for extended exertion and helps prevent injury. Think of your muscles and joints as engines – they need heat and motion to function smoothly.
Aim to warm up for at least 10-15 minutes. Start pedaling easily, focusing on good form and deep breaths. After a few minutes, pick up the pace slightly and begin taking longer, deeper strokes. Dynamic stretches that move the body through its range of motion are also hugely beneficial. Arm circles, leg swings, torso twists and light squats and lunges will prime all your major muscle groups for action.
A proper warmup routine elevates your heart rate, increases blood flow, raises muscle temperature and range of motion, and mentally prepares you for the miles ahead. The last thing you want is to pull or strain something in the first five minutes and have to cut your ride short!
Fuel Well Before, During and After
What you eat and drink before, during and after long rides directly impacts performance. Proper fueling provides your muscles energy to keep firing through mileage goals. Here’s how to develop a nutritional strategy that will keep you energized no matter the distance.
Pre-Ride Meals
In the 24 hours leading up to a long ride, focus on nutrient and carb-rich foods. Complex carbs break down slowly, providing hours of steady energy. Excellent options include sweet potatoes, brown rice, oats, beans, lentils and quinoa. Pair with protein like chicken, fish, eggs or Greek yogurt for muscle recovery and sustained energy.
Avoid high fat, greasy foods that take longer to digest and can cause stomach issues on the bike. Steer clear of heavy meats, cheese, fast food and sugary snacks.
On ride day, eat a substantial breakfast 3-4 hours pre-ride. Oatmeal, whole grain toast with peanut butter and banana, or a veggie scramble with sweet potato hash are all great options that provide long-burning fuel. Stay hydrated as well – sip water consistently throughout the morning.
Mid-Ride Fueling
Once on the road, the key is consistent calorie intake. Depending on length and intensity, aim for 100-250 calories every 45-60 minutes. Energy gels, chews and bars formulated with carbs for fuel and electrolytes for hydration are rider favorites.
Alternate packaged foods with real meal items as well. Bananas, dried fruit, boiled potatoes, sandwiches, rice balls and nut butters deliver whole food sustenance. For ultra distance days, small pouches of nuts, crackers and jerky are convenient to eat on the go.
Stay vigilant with fluids too. Depending on weather, size and effort level, riders should consume 20-48 ounces of water or sports drink per hour. Dehydration saps energy and mental clarity fast. Use bottle cages or hydration packs to ensure you have enough liquid on hand.
Recovery Nutrition
The post long ride window is prime time for muscle repair and replenishment. Consume a mix of carbs and protein within 30 minutes of finishing your ride. Chocolate milk, smoothies, yogurt with granola and turkey sandwiches are all fair game during recovery.
Continue emphasizing nutrient dense whole foods at follow-up meals later in the day. Your hard working muscles will thank you!
Maintain Proper Pacing
Knowing how to accurately pace yourself is one of the biggest keys to riding longer with energy to spare. Newer riders should stay conservative early and slowly build speed as the body acclimates. Veterans can push harder but still must dial efforts up and down given terrain fluctuations. No matter your experience, utilize these pacing strategies for maximum efficiency.
Use Technology
Heart rate monitors, cycling computers with cadence trackers and power meters takes guesswork out of pacing. Here’s how they help:
- Heart Rate – Track intensity level and indicates if you’re over or undertraining given fitness level
- Cadence – Measures pedal stroke efficiency. Aim for 80-90 RPM for optimum muscle firing
- Power – Most accurate indicator of work rate and energy expenditure. Use power zones to pace effort
Choose technology that aligns with your goals and budget. All provide numeric feedback to optimize pacing decisions.
Map Out Routes
When attempting new long distance routes, study elevation profiles and terrain fluctuations in advance. Use Google Maps, RideWithGPS or digital topo maps to identify major climbs, technical sections, etc. Consider pacing adjustments to tackle varied landscapes efficiently.
For example, ride easy up long ascents, pour on power for descending reward, time short explosive climbs for intervals, recover on flat sections and repeat. Smart route planning and pacing is vital for arriving home under your own power!
Practice Mental Discipline
Especially during event rides, getting swept up in the moment is easy. All it takes is chasing a rider ahead or getting overexcited on descents to go past sustainable effort. To avoid premature burnout, stay focused on predefined pace zones and avoid surging too frequently. Channel tunnel vision, relax on easier sections and save aggression for designated hard efforts.
Learning to temper emotions, exercise patience and fully recover takes mental toughness. But the payoff is riding strongly long after others have faltered mid-ride. Keep emotions in check and legs fresh with smart mental pacing tactics.
Have the Right Mindset
When battling physical fatigue and nutritional needs mid-ride, mental fortitude separates successful long distance riders from the rest. Having an unbendable resolve to reach the finish empowers your body to overcome all obstacles. Here are several mental strategies to employ when the ride gets real:
Break It Down
On extremely long solo efforts, seeing the entire distance ahead is daunting. Avoid getting overwhelmed by compartmentalizing your ride into smaller chunks. Give each segment a milestone name that provides achievable goals to focus your mind upon. As you check off each piece one pedal stroke at a time, you build confidence to continue down the path.
Embrace the Challenge
Rather than dread big climbs or headwinds, view them as opportunities to test your abilities. Lean into adversity with gusto, channeling your best. The quicker you pivot mindset to see difficulties as a privilege, the faster negativity and fear dissolve. You’ll amaze yourself what you can accomplish through self-belief!
Enlist a Support Crew
Having friends and family track your progress during an event is hugely motivational. Designate phone numbers or social channels for them to virtually cheer you on. Feed off their positive vibes when spirits sag. Then channel aid station raucousness into pedal-cranking fuel down the road.
Have Contingency Plans
If battling nausea, cramps or bike issues, avoid negative thought spirals by having backup plans at the ready. Locate bailout points along routes to shorten distance if needed. Pack stomach settler tablets, extra tubes and cash for Uber worst case. Knowing solutions exist reduces stress when problems do arise.
Silence the Doubts
On rough days when your mind fills with reasons to quit, avoid engaging or arguing doubts. Let unhelpful thoughts pass freely through your consciousness. Redirect focus back upon cadence counts, nutrition needs or admiring the scenery around you. Starve the doubts of attention and positive momentum carries you forward.
Celebrate Mini Wins
Focus energy on acknowledging and celebrating successes along the way. Note new distance or elevation records, clean technical sections conquered, the longest hill climbed without stopping. Stack enough small mental wins and suddenly the entire ride becomes a victory well earned.
Dial In Your Bike Fit
An ebike that fits well is crucial for riding far comfortably. Poor fit causes muscle strain, joint pain and severely limits power transfer and pedaling efficiency. Take time to properly adjust your bike’s ergonomics and understand key contact points that keep you cruising smoothly for miles. Here’s how:
Saddle Height
Ideal leg extension allows a slight bend at the bottom of each pedal stroke. Adjust saddle height until knees are almost fully extended during downstroke. You should avoid rocking hips side to side to reach bottom pedal position.
Saddle Fore/Aft
Set saddle midpoint over your bottom bracket for neutral alignment. Too far back overextends reach. Too far forward cramps legs together uncomfortably.
Handlebar Height
Handlebar position determines how aggressively you pitch over the front end. Higher rises bring torso upright, reducing strain through shoulders and back. Aggressive lower positions confer power but can tire core stabilizers.
Stem Length
Dictates how stretched out or tucked in you sit over the bars. Shorter stems enable upright postures with wide powerful strokes. Extended stems cater to aerodynamic tucks that utilize a long pull pedal stroke for speed.
Handlebar Width/Shape
Wider bars provide leverage for powerful turns but can fatigue shoulders. Narrow configurations feel nimble through technical sections but limit pulling power over distance. Find ideal width to support your most common riding style.
Invest time dialing in fit based on your flexibility, power profile and handling preferences. It takes some experimentation to discover your optimum configuration for comfort and efficiency over the long haul. But once achieved, you’ll float seamlessly through mileage and wonder why you ever settled for less!
Outfit Yourself Properly
Just as bike fit impacts endurance, having proper apparel that wicks sweat, regulates temperature and prevents chafing protects from discomfort that shortens rides. Consider clothing part of your essential long distance gear. Here’s what to look for:
Base Layers
Squirrel away sweat and keep skin dry wearing form fitting synthetic or merino wool tops and bottoms that actively wick moisture. Avoid cotton that gets clammy and cold when wet. Choosing the right base layer for variable weather prepares your body for anything.
Jersey
Jerseys strategically blocked with mesh ventilation panels add breathability. Rear storage pockets let you quickly access food and layers. Full length zippers enable rapid heat venting and cooling adjustments.
Shorts
Don’t underestimate a good pair of padded bike shorts. Shock absorbing butt, hip and perineum panels prevent painful road vibrations over the long haul. Snug fits with flat seams prevent inner thigh chafe.
Shoes
Proper foot support enables maximum power transfer to the pedals for hours. Shoes should have stiff soles for solid platform stability with adjustable closures to customize fit.
Gloves
Padding across palms absorbs road vibration that can numb fingers and hands over time. Full finger coverage keeps extremities warmer in cool climes. Half finger allows ventilation for hot environments.
Socks
Wool and synthetic moisture wicking performance socks help transport sweat off feet keeping them dry and blister free inside snug shoes.
Eye Protection
Shield sensitive peepers from blowing trail debris, bugs and harsh UV rays with sport minded glasses. Interchangeable lens lets you adjust tint and polarization based on lighting conditions.
Layering
In unpredictable weather, efficient layering regulates body temperature, wicks moisture and protects extremities. Arm warmers, vests, jackets and leggings pack small and give you flexibility to peel off layers as you heat up or add insulation when temperatures drop.
Bottom line: Invest in apparel purpose built to help regulate body climate, ease hours in the saddle and avoid discomfort over long miles. Your future butt and back will thank you!
Additional Tips for Long Distance Success
Dialing nutrition, fitness, gear and mindset are foundational pillars for riding farther comfortably. But a bevy of small additional tips round out your preparation arsenal. Implement these sound strategies for even smoother long hauls.
Train Gradually
Building long distance endurance takes time. Increase weekly/monthly volume gradually over multiple seasons. This allows muscular, skeletal and cardio systems to adapt appropriately in tandem. Treat added mileage like money in the bank towards your goal.
Schedule Recovery
Balance hard training weeks with easier ones to absorb workload rather than break down. Focus on active rest activities like yoga, hiking and easy spins during recovery periods. Use time off the bike to recharge mentally as well.
Address Flexibility Limitations
Inflexible muscles fatigue faster and low mobility joints increase injury risk over long distances. Perform thorough post-ride stretch routines and regularly work targeted problem areas. Maintain pliable muscles through disciplined cross training too.
Plan Routes With Bail Options
When attempting new ultra-long routes, identify multiple early bail out points if needed. Locate shops, restaurants and public transportation hubs along the course in case you must end early. Nothing derails mentally like uncertainty on how you’ll get home.
Carry Emergency Cash
Speaking of getting home – carry a bit of emergency cash secured on you or hidden bike frame bag in case needed for ride share/taxi/food. Having a backup plan prevents getting stranded and calms nerves should misfortune arise far from home.
Bring Tools/Spares
Flat tires, loose bolts or drivetrain issues suck the life out of you fast. Carry a saddle bag stuffed with tubes, canisters, levers, master links, derailleur hanger, lubricant and a basic multi-tool so you can handle all but the most catastrophic mechanicals roadside if needed.
Study Topography
Use digital elevation mapping to understand total ascent, descent distance and gradients for your route. Knowing when to conserve energy for coming climbs or let loose and enjoy descents allows appropriately metered effort.
Bring Navigation Tools
Don’t rely solely on mobile devices that can run out of juice when out of service long. Bring backup maps or GPS units with route data pre-loaded. Know your emergency bail points if devices die.
Use Positive Self Talk
When staring down seemingly impossible mileage or incline, avoid negative inner dialogue questioning your sanity or abilities. Instead queue up positive mantras reminding why you love the challenge of the open road. Feed soul courage when mind and body waiver.
Celebrate Achievements
Crushed your previous longest distance? Added Vertical feet climbed? Reduced heart rate at threshold? Toasted personal because records along the way are pivotal morale boosters that re-energize during the hardest miles.
Review Kit After Each Ride
Hot spots on feet? Chafed skin? Nutrition deficit? Assess what clothing, gear and fuel worked or failed after each long ride while details are fresh. Document lessons learned to optimize kit dial in over successive rides.
Conclusion
With careful planning, preparation and persistence, you can successfully increase ebike range dramatically. Start by gauging current endurance through incrementally longer rides. As fitness improves, layer in fueling strategies, pacing tactics, mental skills and gear tweaks outlined here to continually stretch your distance.
Lean into feelings of accomplishment as you shatter old thresholds for mileage and elevation week over week. Then one day, you’ll glance down to see an epic new personal record distance and wonder “How’d I make riding this far feel so good?”.
