Preparing for a long-distance trip requires thorough preparation (such as cycling to Tibet, Kangding, Lijiang, or the Qingcheng Loop), and it’s essential to go on an appropriate long ride once a week. Through weekly rides, our aerobic capacity and muscular endurance will inevitably improve, but this is all based on properly managing your cycling rhythm and methods.

　　During our rides, we often encounter this situation: shortly after starting or just reaching the outskirts, everyone gets excited by the sudden openness of the road and impulsively starts sprinting hard or competing to see who can ride faster, and so on... As a result, in a ride of around 100 kilometers, you’ll often end up disappointed because your energy is almost depleted early on, making the return trip even harder—sometimes you might even have to take the bus back. This approach is highly inadvisable and also poses a significant challenge to your physical recovery the next day, often leaving you still exhausted without any proper rest.

　　If your body doesn’t recover well the next day and you’re still sore all over, you should carefully reflect on your cycling process and thoroughly review the ride to identify where you fell short or made mistakes that led to strain or even damage to your muscle tissues and other bodily functions—in other words, you may not have improved yourself through the ride but could have actually harmed yourself. This helps you avoid repeating the same errors next time.

　　That said: training is about quality, not quantity. It’s fair to say that someone aimlessly cycling 100 kilometers may achieve less than someone purposefully cycling 10 kilometers. Therefore, purposeful training and planned cycling are very important, which can generally be divided into the following points:

　　First, interest is the most important—having interest leads to motivation, so cultivating a passion for long-distance cycling is crucial. Only when you develop an interest in long rides will fear fade away, and only then can you truly enjoy the experience. The method is simple: ride with ease, don’t rush, and ideally keep your heart rate at around 170%–180% of your normal level. For example, if your usual heart rate is 70, keeping it around 120 during cycling is most suitable, so your heart isn’t under too much pressure. If you can’t monitor your heart rate, maintaining a speed of about 24–26 km/h [on flat terrain] is also appropriate. Of course, having a heart rate monitor is even better, as it allows you to see your heart rate in real time.

　　In truth, for genuine long-distance cycling, “speed” becomes unimportant—the slow and steady ride is the way to go. Long-distance cycling trains your aerobic capacity, leg endurance, and perseverance. As the saying goes, “A tall building is built from the ground up”—this is basic training, the foundation for all improvement. Take in the mountains and waters, learn to avoid fatigue during long rides, skillfully adjust your stamina with your mood, and fully enjoy the pleasure of cycling. Finding joy in the struggle is what matters most. Gradually, you’ll come to love long-distance cycling and adapt to spending 4–5 hours continuously on the bike.

　　Second, many friends may worry about not being able to improve their speed during these rides. Well, you can incorporate some interval sprint training during the last 10–15 kilometers of your ride (but skip this if you’re already low on energy). Sprint once every 3 to 5 minutes, covering one kilometer each time, for a total of three to five sprints. When sprinting, of course, give it your all. If you have a heart rate monitor, track your heart rate—remember, no matter what gear ratio you use, ensure your cadence stays above 100, preferably 120. I recommend doing high-intensity interval training towards the end because you can push yourself fully without any psychological pressure. Also, if anything happens, you’re closer to the city for easier handling.

　　Third, self-control is key. Wide roads and sparse traffic can easily stir up excitement, but don’t let a momentary thrill drive you to charge ahead recklessly. Learn to manage your physical resources—don’t let them deplete too quickly. Unlike a car that can simply refill at a gas station, we burn our own “bone fuel,” and once it’s gone, it takes days to replenish.

　　Fourth, riding on an empty stomach is a big no-no. I remember my first ride to Longquan Lake—when climbing Longquan Mountain, I didn’t realize how serious this issue was, and ended up so hungry and exhausted midway that I had to get off and push my bike for a long stretch until I bought a pack of biscuits to regain some energy before finally making it up the mountain. Even if you consume energy bars every few kilometers during your ride, it won’t help if you haven’t eaten anything an hour before starting. Also, remember to drink water steadily, not too quickly—small amounts frequently, ideally taking a sip every 15 minutes, rather than waiting until you’re thirsty!!!

　　Fifth, don’t get carried away—even though you’re cycling, you’re still participating in traffic. And since you’re on the road, traffic laws and rules must be followed. We all know that every driver on the road is a potential hazard, and there are many unexpected dangers as well. Arriving safely and returning safely is our ultimate goal.