Feeling Fatigued During Long Bike Rides? Here are 5 Tips to Help You Out!

It is common to feel fatigued and muscle soreness after a long bike ride. When energy is depleted during the ride, it can cause extreme fatigue and make pedaling feel heavy. To complete a long endurance ride more comfortably and reduce fatigue, here are five tips.

Adjust the riding pace
When starting a ride, one may feel full of energy and capable of going fast. However, it is essential to avoid prolonged high-intensity rides that use the body's fast-twitch muscle fibers, which require a lot of stored glycogen and can lead to exhaustion and slow recovery. Therefore, it's crucial to conserve energy and plan the riding pace wisely to prevent running out of energy before reaching the destination. Since cycling is an endurance sport, it requires gradual progression.

Change the riding position
Continuously keeping the same position during a long ride can make muscles feel tired, especially in the arms, legs, knees, and waist. It's essential to consciously change the riding position periodically, such as changing the angle of the waist down-pressure or adjusting the grip of both hands or standing up and shaking the bike.

Timely replenish energy and fluids
During a ride, the body continuously uses energy, so it is recommended to avoid riding on an empty stomach and to eat regularly during the ride. One should also replenish fluid intake since dehydration can exacerbate fatigue, particularly in the summer. Drinking 100ml of water every 15 minutes is advisable, totaling roughly 400ml per hour. If it's hot, one should increase the amount of water taken in. Additionally, beverages with electrolytes can help prevent dehydration.

Practice maintaining a steady cadence
Endurance cycling primarily tests endurance, so practicing maintaining a stable cadence is essential. One should keep the heart rate at around 70% of the maximum level. While riding, it is important to pay attention to heart rate changes and adjust the riding status promptly to avoid early and excessive consumption caused by a sudden surge in heart rates.

Upgrade your equipment
Cyclists with poor physical strength can choose to upgrade your bike to electric bikes, which can assist in pedaling when energy runs low. In addition, one could consider the KX all-in-one wheel-powered bicycle electric assist kit from LVBU. This product is designed as a simple wheel with petal-shaped patterns and embedded with a 250w high-speed brushless rear hub motor, an 18650 automotive-grade power lithium battery, and a self-developed controller. To install the e bike kit, simply replace the original bike wheel with the KX electric bike wheel, and it only takes three minute to complete the installation. The simplified components make it easy for those with poor DIY skills to handle, and different driving modes are readily available. It also has three ranges of assistance for a comfortable ride, with up to 30km, 60km, or 90km of continuous assistance after use. This aids in relieving fatigue during a long ride.

Cycling is an excellent endurance sport, but it's essential to exercise reasonable restraint and take gradual steps. Have you learned these tips?