While some aching is expected, the key to enjoying these long rides lies in minimising it through a deep understanding of your body, bike fit, and mental strategies. Let’s delve into the nuances of making those rides as comfortable as possible, exploring when to push through and when to listen to the signals your body is sending.
Understanding the spectrum of discomfort
One of the first steps in managing discomfort on long rides is distinguishing between what is “normal” and what should be cause for concern. Discomfort exists on a spectrum, and for long-distance cyclists, learning to interpret the various types of pain and discomfort is crucial.
Muscular fatigue vs. acute pain: Muscular fatigue, particularly in the legs, is expected on rides over 100 km. However, when discomfort shifts towards acute pain—especially in the joints or back—it may indicate an underlying issue that needs attention, such as an improper bike fit or an overuse injury.
Pressure points and numbness: Persistent numbness in the hands or a consistent burning sensation in the saddle area should be taken seriously. These symptoms often point to poor positioning, inadequate cushioning, or even nerve compression, all of which can be mitigated with the right adjustments.
Psychological discomfort: Mental fatigue and the psychological toll of long-distance cycling are often underestimated. This type of discomfort can manifest physically, with riders adopting tense postures or poor form as they mentally struggle through a ride. Developing mental resilience is as important as physical preparation.
Common mistakes: The devil is in the details
Even experienced cyclists make mistakes that exacerbate discomfort during long rides. Understanding these pitfalls and how to avoid them can significantly enhance your cycling experience.
Neglecting micro-adjustments: It’s easy to assume that no further adjustments are necessary once your bike is fitted. However, as you increase your distance, micro-adjustments become critical. These are small changes in your bike setup that can dramatically affect your comfort on rides exceeding 100 km. For instance, lowering your saddle by just a few millimetres might relieve undue pressure on your perineum or knees, preventing discomfort from escalating. Other micro-adjustments could include changing the angle of your handlebars or adjusting the position of your cleats. These seemingly minor changes can make a significant difference in your comfort during long rides.
Overlooking core and upper body conditioning: While most cyclists focus heavily on leg strength, neglecting the upper body and core can lead to significant issues on longer rides. A strong core stabilises the body, reducing the strain on the hands and shoulders. This helps maintain proper posture and prevents the neck and upper back from bearing too much load, which can lead to chronic stiffness or even issues like cervical radiculopathy.
Ignoring bike fit red flags: Even a well-done bike fit might need revisiting as you start pushing the boundaries of endurance cycling. Signs such as persistent hand numbness, shoulder pain, or saddle sores are red flags that your current setup might not be your optimal for ultra-distances. While a bike fit provides a solid foundation, it’s often just a starting point. As you increase your ride lengths, the fit may need to evolve with you. For instance, experimenting with different stem lengths or handlebar widths after a professional fitting session can fine-tune your bike’s ergonomics to better suit ultra-distance demands.
Fine-tuning comfort
Cyclists aiming to conquer longer distances must take a more nuanced approach to comfort. This involves a combination of strategic adjustments to your equipment, developing physical conditioning tailored to endurance, and adopting mental strategies to cope with the inevitable discomfort.
Advanced bike adjustments
Customising handlebar positions: Regularly alternating between different hand positions on the bars (tops, hoods, and drops) can reduce pressure on the ulnar nerve, which is often responsible for numbness in the hands. Some riders also find that adding aero bars provides an additional position that alleviates pressure on the hands and shoulders, especially during long stretches of flat terrain. However, using aero bars should be balanced with a focus on maintaining core engagement to prevent slumping, which can shift pressure to the lower back. And don’t forget to invest in quality grip tape! That added cushioning makes a difference.
Optimising saddle choice and position: Saddles with pressure-relief channels or those specifically designed for long-distance endurance can significantly reduce saddle sores. Additionally, adjusting the saddle’s fore-aft position can fine-tune the distribution of weight between the hands, saddle, and pedals, reducing pressure on any one point.
Experimenting with tyre pressure and width: Wider tyres with lower pressure can absorb more road vibrations, reducing the fatigue that builds up in your hands and arms over time. The exact tyre width and pressure will depend on the terrain, your weight, and your bike’s design, but even a tiny adjustment can make a significant difference in comfort over long distances.
Strengthening and conditioning for ultra-distance
Core and upper body strength: Incorporating exercises like deadlifts, planks, and isometric dumbbell presses into your routine can bolster your core and upper body. This conditioning supports better posture on the bike, reducing the load on your arms and neck. A strong core also allows for more relaxed and effective breathing, better energy transfer from your legs, and more endurance over long rides.
Targeted flexibility and mobility work: Regular stretching, particularly of the hip flexors, hamstrings, and shoulders, helps maintain flexibility and reduces the risk of tightness that can exacerbate discomfort. Addressing tight hip flexors can alleviate pressure on the lower back, while shoulder stretches can help mitigate upper body fatigue. Consider incorporating yoga or specific mobility routines focused on these areas into your training regimen.
Pre-ride preparations: A good warm-up routine that includes dynamic stretching can prepare your muscles for the demands of a long ride. Additionally, techniques like pre-ride massage, focusing on areas prone to tightness, like the neck and lower back, can help reduce the onset of discomfort during the ride.
Managing multi-day rides
Rotating equipment: For those tackling multi-day events, alternating between different types of chamois or even different saddles can relieve specific pressure points. This strategy prevents the cumulative effect of repetitive strain in the same areas. Similarly, different shoes with varying stiffness can help alleviate foot discomfort by changing the stress distribution across your feet.
Daily recovery practices: Incorporating recovery techniques such as foam rolling, using a massage gun, or even simple stretching can help reset the body after a day of riding. These practices promote blood flow, reduce muscle soreness, and help you start each day of a multi-day ride feeling fresher.
Developing a mind-body connection
Listening to your body is one of the most critical skills an ultra-distance cyclist can develop. This goes beyond simply acknowledging pain; it involves understanding your body’s signals and responding appropriately.
Distinguishing between discomfort and injury: Experienced cyclists often learn to differentiate between the manageable discomfort of fatigue and the more serious pain that could indicate injury. For instance, while muscle soreness is common and generally harmless, sharp, localised pain—especially in the joints or lower back—can signal something more serious, like a tendon strain or disc issue. Knowing when to push through and back off can prevent minor issues from turning into long-term injuries.
Mindful riding: Adopting a mindful approach to riding can help you stay in tune with your body’s needs. This could involve periodically checking in with different parts of your body during a ride—how are your shoulders feeling? Are your hands going numb? Is your lower back tight? By staying mentally engaged with your body, you can make adjustments on the fly before discomfort turns into pain.
Embracing the discomfort: For many ultra-distance cyclists, part of the appeal is the challenge—both physical and mental. Embracing discomfort as a natural part of the experience can shift your mindset from merely enduring to actively conquering each ride. This perspective can make the inevitable discomforts of long-distance cycling feel less like obstacles and more like milestones on the journey.
Mental resilience training: Techniques like visualisation, where you mentally rehearse overcoming discomfort, or using mantras to maintain focus and motivation during tough stretches, can be incredibly effective. Many cyclists also practice “segmenting” the ride—breaking down the distance into more manageable sections, which can help maintain a positive outlook even when the going gets tough.
The pursuit of comfort in distance cycling
In distance cycling, the pursuit of comfort is an ongoing journey. While some discomfort is inevitable, your strategies can make the difference between enduring and enjoying these long rides. By paying attention to the subtleties of bike fit, investing in targeted physical conditioning, and developing a strong mind-body connection, you can significantly reduce the discomfort associated with long-distance cycling.
Ultimately, the goal is not to eliminate discomfort entirely—an impossible task in such a demanding sport—but to manage it effectively, allowing you to focus on the ride itself. With the right approach, even the longest rides can become not just bearable, but deeply rewarding experiences.
