Preparation:
Adequate preparation is essential before embarking on a long-distance cycling trip, especially for rides spanning thousands of kilometers. There are three key areas to focus on: physical training, gathering information, and securing sufficient funds.
Good physical condition is the foundation for long-distance cycling. Endurance training is crucial—you can engage in activities like long-distance running. To strengthen your leg and abdominal muscles, consider push-ups, sit-ups, pull-ups, frog jumps, and leg stretches. For those planning to cycle into Tibet, cold resistance training is a must. You need a body that can withstand the cold and minimize the risk of catching a cold, as a cold in the oxygen-deprived highlands can worsen or lead to life-threatening conditions like pulmonary edema. You can improve cold resistance by taking cold showers—start in summer, adapt through autumn, and by winter you should be able to take cold showers outdoors. With persistence, not only will your cold resistance improve significantly, but your overall health will also benefit, reducing the likelihood of catching colds due to sudden temperature changes in daily life.
While training your body, also enrich your mind by gathering extensive information about the regions you’ll pass through—natural scenery, cultural landmarks, weather and geography, ethnic minorities, local customs, and more—to avoid a superficial experience. Reading extensively and traveling widely go hand in hand. Finally, practice simulated cycling trips. Before attempting long-distance rides, take shorter journeys to gain experience, build stamina, and boost confidence in overcoming challenges.
Once the first two conditions are met, it’s time to consider money. Purchasing a bicycle, tools for repairs, wear-and-tear parts, lubricants, a camera, film, and other essentials all require funding. After preparing these, the next step is saving enough money for the trip.
Road Selection:
Bicycle touring demands relatively high road quality. Choose flat, easily navigable routes, and avoid slopes or dirt roads unless absolutely necessary, as they are taxing on both you and your bike. Only take dirt roads if they offer a clear shortcut or are unavoidable. In most cases, it’s better to take a slightly longer route to avoid them.
As the saying goes, “Better to ride ten miles on flat ground than one mile on rugged terrain”—this holds true for bicycle touring. When setting off, always prioritize safety. Since you’ll be cycling along roads, watch out for vehicles to avoid collisions, and avoid cycling at night whenever possible. The chances of encountering wild animals or malicious individuals are extremely low, so there’s no need to worry excessively.
Bicycle Selection:
Since the bicycle is your primary mode of transportation during the trip, its quality directly impacts the success of your journey. Bicycles are designed for different purposes, so choosing the right one from the ever-evolving range of models can be challenging.
There are many types of bicycles, broadly categorized into road bikes, mountain bikes, track bikes, BMX bikes, and trick bikes. Generally, BMX and trick bikes share similarities with skateboarding and rollerblading, making them popular among teenagers. For travel purposes, the choice usually comes down to road bikes or mountain bikes, depending on the destination. First, decide what kind of bike you want, then consider its intended use. For example, riding in mountainous areas requires a sturdier bike, making a mountain bike more suitable, while paved roads call for a faster road bike. Additionally, bicycle touring is a form of sport, so speed is a factor—mountain bikes are generally faster and more agile on varied terrains.
Also, thoroughly inspect all bicycle components to ensure they are sensitive, reliable, and in good working condition. Before departure, carry essential repair tools such as wrenches, pliers, a pump, and spare parts prone to wear like bearings, spokes, inner tubes, valve cores, and brake pads, so you can make quick fixes if issues arise. If any parts feel off during assembly, readjust them to ensure optimal flexibility.
Cycling Techniques:
Mastering proper cycling techniques is crucial for bicycle touring, especially on long trips, as it helps conserve energy and ensures safety.
Adjusting the bicycle seat height is a key technical aspect. What is the optimal seat height? Generally, a lower seat with a 5-10 degree backward tilt is best for long-distance cycling. A low seat offers several advantages: first, it allows for more flexible pedaling, enabling you to alternate muscle groups in your feet, giving each set a chance to rest and extending endurance. Second, a lower seat reduces your overall height, cutting air resistance and making it easier to lean forward on the handlebars for better aerodynamics. Third, a slightly reclined low seat keeps your back straight, distributes pressure evenly on your hips, reduces fatigue, and eases the strain on your arms and wrists. Fourth, a lower seat enhances safety—your legs can touch the ground quickly in emergencies, helping you avoid accidents.
Additionally, maintaining an appropriate speed is vital for bicycle touring. Under normal conditions—with a standard bike, good physical fitness, and flat roads—a speed of around 15 km/h is ideal for long-distance travel. Those in better shape can increase it to about 20 km/h.
Consistency is key in bicycle touring—maintain a steady pace and avoid alternating between bursts of speed and frequent stops. Take breaks every two to three hours, and don’t stop impulsively. Stick to scheduled rest times or predetermined points. In special road conditions, such as mountain paths or long, steep descents, controlling your speed is even more critical. Avoid going too fast or too slow—adjust your pace according to the terrain.