Preparing for a long-distance cycle challenge is about more than just getting on your bike and pedaling. Whether you're taking on a coast-to-coast adventure, a century ride, or any other cycling challenge for Save the Children, proper preparation will help ensure you not only complete your goal but enjoy every mile of the journey.
This comprehensive guide covers everything you need for a successful long-distance cycle challenge. Use the sections below to jump to what you need most, or scroll through for the complete preparation journey.
Getting Started
Build Your Fitness Gradually
Building your cycling fitness doesn't happen overnight, but with the right approach, you'll be amazed at what you can achieve. The key is consistency and gradual progression—think of it as building the foundations for your cycling success.
Start by establishing a baseline of regular rides. If you're new to cycling, begin with shorter distances that feel comfortable, then gradually increase your weekly mileage by no more than 10-15% each week. This steady approach helps your body adapt without risking injury or burnout.
Mix different types of rides into your training schedule. Include easy-paced recovery rides that allow you to chat comfortably, steady endurance rides that build your aerobic base, and occasional harder efforts to improve your strength and speed. Remember, every ride counts towards your preparation—even that gentle Sunday morning cycle contributes to your overall fitness development.
Listen to your body throughout your training. Some days you'll feel strong and energetic, while others might feel more challenging. This is completely normal and part of the adaptation process. The most important thing is to stay consistent with your training while allowing adequate time for rest and recovery.
Your Bike
Get the Right Bike Fit
A proper bike fit is one of the most important investments you can make in your cycling comfort and performance. When your bike is correctly adjusted to your body, you'll be able to ride longer, more comfortably, and with greater efficiency.
Visit a reputable bike shop for a professional bike fitting session. The staff will assess your riding position, adjust your saddle height and angle, handlebar reach, and ensure your cleats are positioned correctly. This process typically takes about an hour but can make the difference between an enjoyable ride and an uncomfortable struggle.
Pay particular attention to saddle height—this is crucial for both comfort and power transfer. When your leg is at the bottom of the pedal stroke, you should have a slight bend in your knee. Your saddle should also be level or with just a slight downward tilt to prevent sliding forward.
Don't forget about your handlebar position. The reach to your handlebars should allow you to maintain a comfortable riding position without straining your back or shoulders. If you're feeling uncomfortable during longer rides, don't hesitate to return to your bike shop for adjustments—small changes can make a huge difference to your comfort.
Maintain Your Bike
A well-maintained bike is not only safer but will also make your long-distance ride much more enjoyable. Regular maintenance prevents mechanical issues that could derail your training or challenge event.
Develop a pre-ride routine that includes checking your tyre pressure, ensuring your brakes are working properly, and giving your chain a quick inspection. Your tyres should always be inflated to the recommended pressure range—properly inflated tyres roll better, last longer, and are more resistant to punctures.
Keep your chain clean and well-lubricated. A dirty or dry chain not only wears out more quickly but also makes pedaling less efficient. Clean your chain regularly with a degreaser, then apply a suitable lubricant—your local bike shop can recommend the best products for your riding conditions.
Learn basic maintenance skills such as fixing a puncture, adjusting your gears, and checking your brake pads. These skills will serve you well during training and could be invaluable during your challenge event. Many bike shops offer basic maintenance courses, or you can find excellent online tutorials to guide you through the process.
Schedule regular professional services, especially before your big ride. A professional mechanic can spot potential issues before they become problems and ensure everything is running smoothly for your challenge.
Checking your tyres
Always keep your tyres pumped up within their recommended range of pressures. They'll roll better, last longer and be more puncture resistant.
Check your tires regularly for embedded thorns, glass and other debris. If there’s anything embedded without a puncture, then remove the offending object before it punctures your inner tube.
Cuts in your tyre can be repaired with superglue. First deflate the tire then clean the area, let it dry and before drizzling a small amount of superglue into the cut. Press it together for a minute or so and your tyre should then be repaired.
Never ride on a flat tyre, it'll damage your tyres, tubes and rims.
Training Preparation
Plan Your Route and Logistics
Thorough route planning is essential for a successful long-distance cycle. Whether you're following an organized event route or creating your own challenge, good planning will help you feel confident and prepared.
Study your route carefully, paying attention to elevation profiles, road surfaces, and potential hazards. Identify rest stops, food sources, and accommodation if you're riding over multiple days. Apps like Strava, Komoot, or RideWithGPS can help you plan and navigate your route effectively.
Consider the logistics beyond just the route itself. How will you get to the start point? Where will you stay? What happens if you need to abandon the ride due to mechanical issues or bad weather? Having backup plans will give you peace of mind and help you focus on enjoying the ride.
For multi-day rides, plan your daily distances carefully. It's better to set realistic daily targets that leave you feeling strong rather than overambitious goals that leave you struggling. Factor in time for meals, rest stops, and simply enjoying the scenery—after all, that's part of what makes cycle challenges so rewarding.
Share your route with friends or family so someone knows where you're supposed to be. This is particularly important if you're riding solo or in remote areas. Consider carrying a GPS tracker or ensuring your phone has location sharing enabled.
Test Your Pacing
Learning to pace yourself properly is crucial for completing long-distance rides comfortably. Many cyclists start too enthusiastically and pay the price later in the ride when their energy reserves are depleted.
Use the 'talk test' as a guide for your pacing during endurance rides. You should be able to hold a conversation for most of your ride—if you're too breathless to speak comfortably, you're probably going too hard. Remember, you're aiming to finish strong, not to win a race.
Practice riding at your target pace during your longer training sessions. This helps your body adapt to sustaining that effort level and gives you confidence that you can maintain it during your challenge. Most long-distance events are about endurance rather than speed.
Learn to read your body's signals. Fatigue in your legs is normal during long rides, but sharp pains, dizziness, or feeling unwell are signals to slow down or take a break. There's no shame in adjusting your pace—completing your challenge is what matters most.
Consider using a heart rate monitor or power meter to help guide your pacing if you're technically inclined. These tools can provide objective feedback about your effort level and help you avoid the common mistake of starting too hard.
Practice Your Nutrition and Hydration
Proper nutrition and hydration can make or break your long-distance cycling experience. Your body is like a high-performance engine—it needs the right fuel at the right time to keep performing.
During your training rides, experiment with different foods and drinks to find what works best for you. What tastes good at home might not appeal to you after three hours in the saddle, so it's important to test everything during your preparation rides.
For rides longer than an hour, aim to consume 30-60 grams of carbohydrates per hour. This could be in the form of energy bars, bananas, dates, or specialized sports nutrition products. The key is to eat little and often rather than waiting until you feel hungry—by then, it's often too late.
Stay ahead of your hydration needs by drinking regularly throughout your ride. A good rule of thumb is to take a drink every 15-20 minutes, even if you don't feel thirsty. On hot days or during intense efforts, you may need to increase this frequency.
Mental and Physical Readiness
Prepare Mentally
Mental preparation is just as important as physical training for long-distance cycling challenges. Your mind needs to be ready for the ups and downs—both literal and metaphorical—that come with extended time in the saddle.
Visualization can be a powerful tool in your mental preparation. Spend time imagining yourself successfully completing your challenge, dealing with difficult moments, and celebrating your achievement. This mental rehearsal helps build confidence and resilience.
Develop strategies for dealing with challenging moments during your ride. Every long-distance cyclist faces difficult periods—hills that seem never-ending, headwinds that sap your energy, or simply feeling tired and wanting to stop. Having mental tools ready, such as breaking the ride into smaller segments, focusing on your breathing, or reminding yourself why you're doing this challenge, can help you push through these tough times.
Remember your motivation for taking on this challenge. Whether you're riding to support Save the Children's vital work, to challenge yourself personally, or to honor someone special, keeping this purpose in mind will help sustain you when the going gets tough.
Practice positive self-talk during your training rides. Instead of thinking "This hill is too hard," try "I'm getting stronger with every pedal stroke." The way you speak to yourself matters more than you might think.
Rest and Recovery
Rest and recovery are not signs of weakness—they're essential components of effective training. Your body adapts and grows stronger during rest periods, not during the training itself.
Ensure you're getting adequate sleep throughout your training period. Poor sleep affects everything from your immune system to your motivation to train. Aim for 7-9 hours of quality sleep per night, and consider this as important as any training session.
Build rest days into your training schedule and respect them. This doesn't mean you have to be completely sedentary—light activities like walking, swimming, or gentle yoga can actually aid recovery while keeping you active.
Pay attention to the signals your body is sending you. Persistent fatigue, irritability, declining performance, or frequent minor illnesses can all be signs that you need more recovery time. It's better to arrive at your challenge event slightly under-trained but well-rested than exhausted from over-training.
Include recovery techniques in your routine, such as gentle stretching, foam rolling, or massage. These don't need to be complicated or time-consuming—even 10-15 minutes after each ride can help prevent stiffness and aid recovery.
Consider having a complete rest week or a significantly reduced training week a couple of weeks before your challenge event. This tapering period allows your body to fully recover and ensures you arrive at the start line feeling fresh and ready to perform at your best.
Remember, every pedal stroke you take in preparation for your challenge is also a step towards supporting Save the Children's incredible work with vulnerable children around the world. Your dedication to training reflects the same commitment and determination that drives everything we do to create lasting change for children who need it most.
What equipment you’ll need
Whether you're just starting out or gearing up for your next big ride, having the right equipment can make a huge difference to your comfort, safety, and performance. In this section, we’ll walk you through the essentials—from your bike and helmet to shoes, clothing, and the tools you’ll want to have on hand. Some items are non-negotiable, like a well-fitting helmet, while others—like cleats or technical apparel—can be added as you progress. Think of this as your go-to guide for getting set up and feeling confident every time you hit the road.
Your bike
To start off with, any bike will do for your training and racing. However, at some point you may want to invest in a good quality road bike with suitable tyres. It’s worth going to a specialist bike shop and getting fitted. They will be able to give you good advice about the right type of bike for you within your price range.
Your helmet
Having a good-fitting, robust helmet is an essential safety requirement and particularly important if you plan to train in a group.
Shoes and cleats
After your bike and helmet, the most important thing is to get right are your shoes and cleats. You’re about to spend a lot of time in the saddle so it’s imperative that you’re wearing something comfortable.
Your new pair of cycling shoes should be comfortable above all else. They should be the most comfortable pair of shoes you own!
Using cleats over normal trainers with flat pedals means that you are firmly attached to your bike and in more control of it. You don’t have to concentrate on your feet slipping off the pedals or your foot alignment. Instead you can focus on pedaling efficiently and more powerfully. This is particularly useful when climbing.
With cleats / clip less pedals you can take full advantage of the pedal stroke and conserve more energy.
If you’re afraid of using cleats or new to them, start with flat pedals and then progress onto Shimano SPD single or double-sided pedals. As you become more confident you can use different pedal systems such as Look or Speed play. There are many types of cleat / pedal systems out there.
Once you have your shoes and cleats sorted out, make sure you invest in a good pair of socks. You don't buy a Ferrari and put go-cart tyres on it, so get a comfortable sock on your foot. A good sock will wick moisture away from the foot, keeping it cool and reducing the amount of rubbing that can occur.
Cycling Shirts and shorts
Cycling shirts or tops are designed to be close fitting so as to eliminate drag from the wind. They are made of a technical fabric that will keep you dry by ‘wicking’ away the sweat from your body. They also have several handy pockets in the back to carry all your essentials including ride snacks, mobile phone, waterproof top, etc.
If you plan to do cycling of any length or distance, cycling shorts are essential pieces of kit for your comfort. The padded seat built into cycling shorts will add considerably to your comfort and again they share the technical properties mentioned above.
Investing in some good cycling apparel will keep you cool during warmer rides but also allow you to layer it up so that it keeps you warm during colder ones too.
Gloves
Gloves are a must to protect your hands from rubbing and will save you several layers of skin if you come off your bike. For colder rides, if you usually ride with fingerless gloves, consider wearing full finger gloves, as they will keep your hands warmer.
Equipment to take out on a ride
The list below is not exhaustive list but contains some essential things to take with you:
Bike and Clothing
- Bike
- Helmet
- Shoes
- Cleats
- Cycling shorts/shirts
- Gloves
On-ride essentials
- Spare Tube
- 2 x CO2 canisters
- Allen Key set
- Chain breaker
- 2 x tyre levers
- Zip ties
- Small change / mobile phone (make sure it’s charged before you leave)
Optional extras
- Hand Pump
- Sun cream if on a long ride on a warm sunny day
- 2 x water bottles with water and / or energy / electrolyte drink
- Bike computer
- Lights
- Eyewear
- Puncture Kit
Tips for riding in groups
Cycling safety and etiquette should always be of the utmost importance. Safe cyclists should always ride with etiquette and the highest regard for other cyclists, road users and pedestrians. Knowing the right calls to make, and how to approach certain situations can make all the difference to you, your fellow riders, other road users and pedestrians. Good cycling etiquette is always well appreciated especially within large groups of cyclists.
Ride consistently and predictably
Your movements will affect everyone in the group. Hold a straight line, don’t weave and always overtake around the right-hand side of the group. Don’t grab your brakes so you brake sharply. If you want to take a break by standing up in the saddle keep the effort up and don’t let your bike drop back. At drinks / feed stations, slow down safely, respectfully and with due consideration to riders around you. Don’t veer sharply across the road either.
Don’t ride in the gutter
If you’re on the front of the group, don’t sit in the gutter. You’ll be increasing your and everyone else’s chances of hitting an obstruction. As long as the traffic conditions allow, ride 1m out from the curb.
Don’t overlap wheels
In case the rider ahead of you needs to brake, don’t follow their rear wheel directly. Give them 6–12 inches space but don’t overlap their rear wheel. If they have to perform a sudden movement then you both of you could come crashing down if your wheels are overlapping.
Half wheeling
If road and traffic conditions allow you’ll often be able to ride two abreast. Maintain an even pace and stay level with the rider next to you. Upping the pace whenever a rider draws level to you is known as ‘half-wheeling’. Half wheeling is definitely frowned upon.
Wheel suck
Don’t stick in the group and avoid your turn at the front. Even if you just put in a short period on the front, it’ll be appreciated. However, even if you’re finding the pace easy, don’t get on the front and accelerate, try to maintain the pace of the group.
Be alert
Groups will often change, fragment and reform as a ride progresses, especially on undulating or hilly rides. Be alert to this happening. On the flat, the group may be large but on long climbs they’ll break up. Equally on descents, due to the increase in speed and need for a greater reaction time, groups will spread out too.
Don’t drift off into your own bubble
Stay relaxed but constantly look around and don’t mindlessly follow the wheels. Look past riders in front so you can plan ahead. Always look first and clearly let riders around you know before moving within a group.
Obey the rules of the road
Most of your training and sportives that you enter will take place on roads that are open to traffic. Even when riding on closed roads, there’s no guarantee of your route being completely traffic free. Respect junctions, the high way code and road signs at all times. Always stay on the correct side of the road.
Climbing technique
Learning the right climbing technique is essential for fast, efficient hill climbing The most efficient way to climb for most riders is by sitting in the saddle. This makes the best use of your gluteal muscles and places less stress on your breathing. Spinning a lower gear while seated will also keep your legs fresher for longer. Get out of the saddle on a climb to add a short burst of speed or just to stretch the legs. It can also be useful to stand up on the pedals when the pitch of the hill gets a little steeper. Use this technique sparingly though as it can use up far more energy than a seated effort and push your body into lactate overload.
Before tackling hilly or undulating rides, carefully consider the following.
Bodyweight
If you are carrying excess weight, you are starting every climb with a major handicap. If you think you could do with losing a few pounds, then please contact us for some more nutritional advice. We can provide some sensible and easily implemented action points to help.
Practice
The more hills you climb, the better you will get at them. Make sure that you don’t shirk riding on hills in training. It will help you in particular to prepare for Box Hill come race day.
Gearing
Slogging up a climb in too big a gear is slow, inefficient and will drain your energy reserves. There’s no shame in fitting a compact chain set with a wide-ranging rear cassette. If in doubt, always opt for lower gears than you think are necessary.
Pacing
Some hills are can be too steep and it’s a case of just getting up them. However, on shallower gradients and longer climbs, pace yourself sensibly by not starting the climb at too hard an effort. Make sure you’re in the correct gear from the start. On steep hills this is particularly important, so you don’t fall out of your cleats. Don’t push too hard too soon. Ride within yourself so that you stay out of the red zone.
Training plans
It's important that you cycle at the right effort level and intensity to ensure you're training to reach your full potential. Most of us think that cycling "harder is better" so we end up cycling too quickly, which can result in feeling tired, getting ill or injured.
Understand what each session is trying to achieve and how it should feel is the way to train smart. Below you'll find a guide to the sessions that you'll find mentioned in your training plan and a note of how they should feel as a 'talk test'.
| Type of Ride/HR Zone | Perceived Effort Level (1-10)* | Heart Rate | How it should feel - 'the talk test' |
| Recovery Ride / 1 | 6 - 6.5 | 65 - 70% | You can speak in complete sentences, totally conversational, you're cycling relaxed, enjoying it and not worrying about the watch/pace |
| Long Ride / 2 | 6.5 - 7 | 65 - 70% | You're in control, cycling fludily and very much at a conversational level but you'll feel slightly flushed with a gradual build up of muscular fatigue |
| Steady Effort Ride / 3 | 7 - 8 | 70 - 80% | You can speak in short sentences but have a slight pause on your breath. This can often be 'no man's land' in training terms if this is all you do |
| Race Pace / 4 | 7.5 - 8 | 78% | You can speak in short sentences, you have a slight pause on your breath but are not out of breath, relaxed and in control |
| Threshold Effort Ride / 5 | 8 - 8.5 | 80 - 85% | You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you're working, we call this 'controlled discomfort' |
| Speedwork / 5A | 9 - 9.5 | 90 - 95% | You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to |
*Perceived effort = where 1 is easy and represents minimum effort and 10 is hard and represents maximum effor
