Female cyclists planning long-distance bicycle trips without prior experience should take note of the following points:
1. First, Prepare Mentally
Clarify your travel goals and objectives, and maintain firm determination. No matter how long the journey is, there is always an end. No matter what difficulties arise, as long as you keep pedaling steadfastly, you will eventually reach your destination.
Female cyclists on long-distance rides
2. Preparations Before Departure
First, gather, research, and organize various materials and relevant information about the route, including the latest maps, transportation charts, local geography, history, culture, landmarks, weather data, etc. Then, based on the physical condition of you and your team, holiday duration, travel season, and other factors, create a detailed travel plan. Generally speaking, the best seasons for long-distance cycling trips are from May to October each year. It’s ideal to travel with companions, but the group size shouldn’t be too large—3 to 5 people is optimal, and it’s best to include both men and women. Too many people can make food and lodging arrangements difficult, especially in remote areas. Differences in personalities and interests also make coordination harder in larger groups. Too small a group, however, poses safety risks. In case of emergencies, a small group may lack sufficient support. Additionally, fewer people means heavier individual burdens. Some gear, like repair tools and camping equipment, is needed only once regardless of group size.
3. Related Material Preparation
For a bicycle trip, the first essential is the bicycle itself. If possible, choose a 27-inch all-terrain bike specifically designed for long-distance cycling. These bikes usually come with front and rear racks, can carry over 150 kg (including the rider), offer good shock absorption, are lightweight yet sturdy, and suitable for various road conditions. The downside is that they are expensive, and spare parts can be hard to find domestically.
Common 26-inch or smaller lightweight bikes are not well-suited for long-distance cycling. A more traditional 28-inch heavy-duty bicycle can be used instead. If it’s a new bike, make sure to break it in for 200–300 km and readjust it completely before setting off. If it’s an old bike, give it a thorough overhaul—especially modify the saddle. The saddle should not be too hard or too small; adding a 3–5 cm thick foam pad is recommended. Ensure the saddle surface stays dry and free of wrinkles or seams to avoid skin abrasions or heat rash during long rides. The saddle height should be adjusted for comfort. The handlebars should generally be level with or within 3–5 cm of the saddle height. Also, install luggage racks at the front and rear of the bike. Carrying a backpack over long distances is tiring and uncomfortable. A water bottle holder mounted on the bike frame is also useful for easy hydration. Finally, inject some tire sealant inside the tubes—if a puncture occurs, simply remove the object, reinflate the tire with the hole facing down, and the sealant will plug the leak, allowing you to continue riding.
Before departure, you should master basic bike maintenance and repairs, including: patching a flat, replacing spokes, changing brake pads, fixing or adjusting the front, middle, and rear axles, and repairing the freewheel.
4. Other Material Preparations
Clothing: For summer or warmer-season cycling, it's best to invest in specially designed cycling shorts or jerseys. These provide insulation, breathability, wind resistance, and rain protection. Padded cycling shorts have leather or synthetic padding for comfort and skin protection. They suit various climates but are more expensive. Without cycling-specific clothes—especially padded shorts—you can wear stretchy, tight-fitting pants without additional layers underneath, and apply lubricating oils to areas prone to friction. In summer, wear long-sleeved tops and sun hats to prevent sunburn. During winter or in cold regions, focus on warmth and avoid overly tight clothing, shoes, or socks, which can restrict blood circulation and cause frostbite. Do not wear masks while cycling—as exhaled breath can condense and freeze on the mask, risking facial frostbite. The most vulnerable areas in winter are the ears, nose, hands, and feet, so take extra care to keep them warm. Alternating between cycling and walking while pushing the bike can help improve overall circulation. Also, bring a rain poncho—it serves many purposes beyond just keeping you dry.
Other Gear: To protect your eyes from wind and insects, bring cycling glasses. Tinted ones block strong sunlight, clear ones are for overcast days, and light yellow-tinted glasses are suited for night riding. A small first-aid kit is also essential. Common medications include those for diarrhea, stomach upset, colds, altitude sickness, inflammation, wounds, and eye drops. For summer, pack items like “Shidishui” (ten-drop solution), essential balm, cooling oil, and prickly heat powder. In winter, include ointments for chilblains, “Hantongle” (a warming plaster), and ginger tea. In regions like the northwest or Xinjiang, carry extra drinking water (5–10 liters per day).
5. Points to Note While Cycling
First, consider cycling speed. Speed should be determined based on the group’s fitness, trip distance, and available time. Generally, on flat roads, maintain around 20 km/h. On mountainous or hilly terrain, 10–15 km/h is more suitable. During the first 3 days to a week, avoid long daily rides. Riding 6–7 hours per day for 120–130 km is a good start. Once your body adapts, you can increase the daily distance by 20–30 km without major issues.
After long rides, your feet may swell due to blood pooling. When resting, lie flat and elevate your feet as much as possible to promote circulation. If there’s a gentle slope, lying head-down or propping your feet on the bike can also help.
In summer, due to high temperatures, daytime cycling leads to significant fatigue and increases the risk of heatstroke—avoid riding during peak heat. Early morning or evening rides are preferable.
If you must camp outdoors, bring a sleeping mat. Change into dry clothes, put on a raincoat, and rest on the mat. Avoid staying out too long, and never lie down in sweaty clothes.
When cycling in dry regions, apply some lubricating oil inside your nostrils to prevent dryness and ensure smooth breathing. In summer, if you experience dizziness, headache, weakness, irritability, nausea, dry mouth, sweating, or rapid heartbeat, quickly find shade, lie down, and take “Shidishui.” Resume activity only after recovery. Avoid using fans to cool down.
In winter, if you feel skin itching, redness, numbness, or blisters, apply chilblain ointment gently and keep the area warm. Do not scratch itchy spots vigorously.
During long-distance cycling, pay close attention to food hygiene. Falling ill midway not only affects you but also burdens your companions.
When feeling fatigued or weak in the legs during long rides, take breaks to recover. Otherwise, reduced control could lead to accidents like falls or collisions.
Staying vigilant and safeguarding valuables such as money and cameras is crucial during long cycling trips. Fatigue and distraction can lead to carelessness. Heightened awareness prevents not only financial loss but also potential mishaps.