We all get tired while doing the most mundane of tasks and we have to understand as cyclists, that our bodies get tired too. But what we don’t realize is that the human body is a miracle machine that has the capability to build up stamina and endurance like none other.
As cyclists, we sometimes wonder how to ride a bike without getting tired. The truth is that there will be times when we will get tired even before we have completed our daily routine. But that’s perfectly fine.
We all have our days when we get down, or simply do not have the stamina. However, that can be rectified by a slight change in our personal biking regimes and methods.
We have a wonderful machine that can be trained to cycle further and further with just a little bit of guidance and a small change in our daily cycling routine. And that’s our own body.
The only thing we need to do in order to be able to cycle long distances is train ourselves slowly and gradually to become better and faster. How do we do that?
Well, here are some simple tricks and tips that you need to inculcate in your daily routine to cycle faster, longer, and better without getting tired.
How to Ride a Bike Without Getting Tired
To help you keep going, getting enough rest the day before is essential as well as eating healthy snacks before and during your ride. You would want to ensure you are riding a bike that is the correct size while using the proper riding position and lastly, make sure the bike is mechanically in great shape to ensure a smooth ride.
Ø Get Out When You Have More Energy
Not all times of the day are the same to get out with your bike. Doing it first thing in the morning, you might experience that your batteries are not fully charged.
On the other hand, if you leave your training for after work, you may feel more tired than usual. The idea is to choose the time you feel with more energy.
If you choose the morning for your bike training, don’t forget to prepare the evening before. In this case, it would be good that before going to sleep you eat proteins and some carbohydrates such as whole grains, which will make the energy last longer until training time.
Ø Eat Well
Even if you are cycling to lose weight, eating well ensures that the body gets the necessary nutrients it needs in order for you to cycle better and longer.
Not eating enough will simply mean that your body will not get the required nutrients for it to perform better and to allow you to cycle for longer periods of time.
Even if you wish to lose weight, aiming to lose weight gradually will impact the long-lasting effect and not make you weak and tired.
If you eat healthy and nutrient-rich foods, they will assist you in the process of losing weight. Staying away from junk foods and unhealthy processed foods will be better for you as all they do is add to your weight gain and impact, not just your riding times, but your life as a whole.
Keeping a food diary or logging your daily meals will be a good idea for a few weeks as they will track your eating habits. They will also allow you to map how much you need to eat in order to be fit enough to ride for longer periods of time.
When your body has the required nutrients, it will automatically perform better, making you fitter, and will aid you in riding for longer periods of time.
Ø Set Goals
When starting the process of cycling, it is better to start with the goals set according to your level of stamina and endurance.
Just beginning? Set a small goal of riding 5 miles or 15 minutes a day.
A long-time bicycler with a stickler for speed? Try to add 20-25 minutes of extra cycling time to your daily routine.
All you need to do is set goals that you can achieve so that you don’t get tired and don’t lose motivation and you will soon see that your body finds the tasks you initially found tiring, to be doable and simple.
That is when I reiterate your cycling time again, adding a few more minutes to your cycling session can help you slowly increase your stamina and, in the long run, feel less fatigue. Be proud because when you look back, you will see you’ve come a long way from where you started.
It may seem like a long process, but trust me, this is the most foolproof and long-lasting of them all.
Ø Rest is as Important as Training
Listen to your body if you wake up one day and feel exhausted, you better not go out that day or two and resume your routine.
If you are a beginner, for your first few days drive on flat areas and avoid hills until you gain some stamina. No one should drive long distances if they are not in shape. After a week or two, you could increase your distance by up to 10%.
Be brave and try your best to ride at least 3 times a week. It is normal for you to feel a little soreness in your muscles if you are training well.
Ø Maintain a Proper Riding Position
It may seem mundane, but riding positions can gravely affect your cycling times.
For better times, the aero position is best which breaks wind resistance and allows for a smoother glide across the road.
For down riding, maintain your body weight on the back of the bike’s saddle to maintain the center of gravity. This will ensure greater control when riding downhill.
For beginners, the straight position is recommended.
Ø Stay Motivated
When trying to enhance your performance and bike for longer intervals, it is important to stay motivated. You have to remember that you are deliberately trying to improve your sessions and are trying to go the extra mile, literally!
There will be times when you feel you can’t do it anymore, that’s when you take a break, you stop, you enjoy the view, and when you feel like you’ve caught your breath. You start again.
Celebrate when you achieve the goals you’ve set. Have that ice cream you’ve been craving for so long, or watch a movie that’s been stuck on your watch list for so long.
But celebrate the victories!.
They’re the stepping stones that got you here.
Inviting a friend to join in your sessions is a great way. To stay motivated, because, on your off days, they’ll be sure to pick you up and pull you along.
Similarly, when you achieve the goals together, it’ll be easier for you two to support one another, and there’s nothing like a good cycling session to make your bond stronger.
Ø Ensure You Are Riding The Correct Bike Size
Riding a bike too small or too big can cause several discomforts such as back pain, knee pain, and can be the reason for low performance. However, it can be quite easy to determine the right size.
|Your Height||Bike Frame Size|
|4-11″ – 5’3″||13 – 15 inches|
|5’3″ – 5’7″||15 – 16 inches|
|5’7″ – 5’11”||16 – 17 inches|
|5’11” – 6’2″||17-19 inches|
|6’2″ – 6’4″||19 – 21inches|
|6’4″ and taller||21+ inches|
Ø Use a Lighter Bicycle
You are not carrying just yourself when you’re cycling, you are carrying the bicycle too. Using a lighter-weighted bicycle will allow you to pedal easily when going uphill.
Similarly, it will allow for faster declines when coming downhill and will allow for ease in maneuverability along bendy paths. Be mindful of the weight and carry less equipment when going out for a ride; it will surely slow you down. Just carry the essentials.
If you’re not just beginning and if it’s not feasible for you to change your bicycle, then I suggest regular upkeep and maintenance.
Ø Solve Any Possible Mechanical Problem Before Starting Your Ride
If you are a beginner, cycling can be hard sometimes but many folks quit before realizing they are getting more tired because the bike needs to be tuned up. Indeed, rusty and dirty chains make pedaling your bike very hard. Rusty chains increase friction the same as rusty and dirty gear.
So, to have a pleasant ride you need to ensure the following.
- Use a comfortable saddle and reposition it for optimum comfort
- Check your gear shifters are in compliance
- Make sure your chain is well lubricated and not rusty
- Ensure your tire has the correct pressure
- Check for your brake and make sure the brake pad is not touching the rim when you are not braking. The solution is usually as simple as loosening the cable tension.
You may need to improve small things in your daily routine in order to achieve longer cycling goals. They’re not major changes but when implemented, can result in major improvements in your cycling times.
I hope you have found some help to get going with your challenge. All in all, bicycling longer paths is not a hard task but it does demand a certain change in the regular way you go about when cycling. Changing the following things will surely ensure a greater, faster, and longer cycling experience.
Magic always happens when you can’t take it anymore, that’s when you have to keep pedaling. So, keep doing your best every day and if nobody is proud of you, I am.
Be proud of yourself.
Now is your turn, are your actions aligned with your goals? Please let me know how it is going! I would love to hear from you!