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Beginners Guide to Riding Longer Distances

What we wish we knew

You’ve got a few rides under your belt. Maybe you’ve been riding your local loop or commuting to work, and now you’re ready for longer rides. That’s exciting!

But as the distance increases, so do the chances of running into common pitfalls

We’ve all been there, bonking halfway through or finishing a ride feeling totally wiped out. To help you ride further and feel good doing it, here are the most common mistakes cyclists make when building up longer rides, and how to avoid them.

Four cyclists riding on a road with trees in the background
Cyclist on a mountain road with a scenic background

Not Fuelling Early (or Enough)

The Mistake: Waiting until you're hungry to eat.

Why It Matters: On longer rides, your body needs a consistent supply of energy. Under-fuelling leads to fatigue, poor focus, and the dreaded “bonk."

How to Fix It: Start fuelling about 30 minutes into your ride and continue eating every hour. Bring carbs you enjoy, whether it’s gels, bars, dates, rice cakes, find what works for you.

If you struggle to eat on the bike, try a carb drink mix. It’s a simple way to keep your energy topped up. The Official Sports Nutrition Partner for British Cycling recommends aiming for about 1g of carbs per kilo of body weight per hour on rides longer than 45 minutes. And remember, if you’re hitting lots of hills or pushing the pace, you’ll likely need more.

Tip: It's always better to bring more than you think you need. Having an emergency gel or bar stored in your saddle bag can save your ride!

Cyclist on a mountain road with rocky cliffs and greenery

Skipping Hydration (or Only Drinking Water)

The Mistake: Forgetting to hydrate or skipping electrolytes.

Why It Happens: You might not feel thirsty until it’s too late.

How to Fix It: Sip consistently and add electrolytes, especially on hot days or rides over 90 minutes. If you're using a carb mix, make sure it includes electrolytes to avoid muscle cramps and help your body absorb what it needs.

Wearing the Wrong Kit

The Mistake: Riding long hours in poor-quality shorts or baggy kit.

Why It Matters: Discomfort turns into pain, distraction, or saddle sores, and that’s no fun.

How to Fix It: Invest in a good pair of bib shorts with a quality chamois, a breathable jersey and base layer. Comfort makes all the difference when you’re out for hours.

Not Planning Your Route or Stops

The Mistake: Heading out with no plan and hoping for the best.

Why It Matters: Getting lost, running out of water, or missing cafe stops can quickly turn a fun ride into a stressful one.

How to Fix It: Use tools like Strava to map your route. Mark any corner shops or cafes where you can refuel. Knowing your options gives peace of mind, especially on quiet country lanes where shops are few and far between.

Skipping Recovery

The Mistake: Finishing your ride and diving straight into errands or work without refuelling.

Why It Happens: Life gets busy, we get it.

How to Fix It: Prioritise recovery with a quick cool-down, a bit of stretching, and a meal that includes protein and carbs. You’ll bounce back faster and feel better for the rest of the day and feel ready for your next ride. Don’t forget to rehydrate with electrolytes to help your body recover and flush out what it doesn’t need.

Two cyclists riding on a road with a scenic background

Building endurance takes time, but the more you learn and plan, the more enjoyable those longer rides become. Making mistakes are valuable, but with a little foresight and advice, you can ride further, and have a lot more fun along the way.

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