How to prepare for long-distance cycling

Good preparation is half the job! If you are planning to ride a longer cycling stretch, start with a list of things you will need along the way. Here are some tips for a pleasant and carefree bike adventure in northwestern Istria. 

Even if you are not one of those who like to plan every detail, it is useful to make a little more logistical effort, because it will pay off many times during the ride.

Prepare yourself. If you want to do a long distance, the assumption is that you are in good physical and mental condition, which is definitely recommended before going on a long bike ride. The advice is to invest in quality cycling gear including a helmet, padded cycling trousers, a windbreaker and layers of clothing, to be able to adapt to the weather. Cycling glasses and gloves will make your ride much easier.

Prepare the bicycle. Adjust it according to your height, check the brakes, the chain, gears and the condition of the tyres. If your plan includes riding at night or riding in poor weather conditions, be sure to provide a bicycle light. Bring basic repair tools (pump, spare inner tube, tyre repair kit, multipurpose tool) and learn how to change the inner tube, replace the chain and adjust the brakes, because you won't always be able to call for help.

Plan your route.  And the breaks. Although we have no doubt that you know most of the cycling regulations, we recommend that you read the Rules of Behaviour on Croatian roads. Check[H1]  the length, road conditions and weather forecast. Charge your cell phone and prepare any applications and maps that will guide you along the route. Whether your plan is to ride 50, 80 or 100 km, divide it into three segments. That way, you will overcome them more easily, physically and mentally. After each segment, take a break and check how you feel.

While riding, your body will always signal to you what it needs. Are you hungry, thirsty or tired? Give yourself whatever your body is asking of you. Also, maintain a moderate speed to prevent using up energy too quickly. Be aware of your physical limitations and don't push yourself. If you feel pain or excessive fatigue, take a break or adjust your pace. Stretch regularly to prevent cramps and stiffness. Prepare yourself mentally for possible challenges, such as changing weather conditions or technical problems

What to eat and drink while cycling? The best way to compensate for the glucose consumed by our muscles during exertion is by consuming carbohydrates, which will be efficiently converted into energy. Prefer healthy carbohydrates that are easy to carry and consume and do not cause indigestion. This can best be fulfilled by dried nuts and fruits such as almonds, walnuts, hazelnuts, raisins, cranberries, prunes, etc. Don't forget liquids and electrolytes that will replace the water and minerals you lose through sweating. Eat and drink at regular intervals, even when you are not hungry or thirsty, as this will increase your energy levels and thus your endurance.