Long Rides, Strong Mind: How to Stay Fueled, Focused, and (Mostly) Sane
No matter where you are in your cycling journey, getting used to longer rides and more saddle time can seem intimidating because it’s not just about riding your bike–you’re also negotiating with your body, bargaining with your brain, and pretending a headwind is just “character building.”
Getting on your bike and going on training rides for hours at a time isn’t just about fitness. It’s about pacing, fueling, staying comfortable, and learning how to mentally challenge yourself when it gets uncomfortable.
The good news? Long rides get easier when you learn a few key habits. Here are five takeaways for getting stronger and staying sane during long days in the saddle.
1. Start Slower Than You Want To
The fastest way to ruin a long ride is burning energy too early. Ride the first hour at a pace where you can still hold a conversation comfortably. Endurance is about consistency, no QOM or PRs just yet. .
2. Fuel Constantly
Eat before you feel hungry and drink before you feel thirsty. Once you’re thirsty, it’s too late. I like to keep two bottles on all my long rides. One I keep water, the other has electrolytes. I try to go through both of these between every stop. Aim for small snacks every 20–30 minutes. I like almonds, dried fruit, and cheese for easy snacks.. If bars are your thing, keep bars and gels easily accessible to keep energy steady and avoid bonking.
3. Keep Moving on the Bike
Shift your position often. Stand up occasionally, rotate hand positions, and relax your upper body. I can’t stress how important moving your hand position is while in the saddle for hours at a time. Move your wrists around, take arm circles (when it’s safe), and move your hands around the bars on your bike. I’m a huge fan of padded gloves and extra bar tape to avoid the extra vibration that wrists will absorb. Remember: Tiny discomforts turn into major pain after several hours if you stay stiff and don’t move.
4. Strength Training Helps
A strong core, glutes, and lower back make long rides dramatically more comfortable. The stronger your body is off the bike, the longer you can stay comfortable on it. I aim for strength training 4-5 days per week if time allows. You will become a better cyclist, and your body will feel much more comfortable.
5. Break the Ride Into Smaller Goals
Don’t think about the next five hours. Think about the next climb, snack stop, or coffee shop. Long rides are easier when you mentally divide them into smaller wins.
When I’m fatigued during a long ride, I play games with my mind. I tell myself I will reward future me with a stop or snack in 5 miles. Once I get to mile 5, I challenge my mind to another mile, and so on. You will probably realize you’ve got a good pace, and that you can keep riding before you stop. Remember, your body is stronger than you think.
-Abra
