a tip from a middle aged marathon runner now turned cyclist: Mentally divide the ride into three segments. The first segment force yourself to ride at slightly less than your normal pace. The middle segment force yourself to ride at your nomal training pace. The last segment, force yourself to ride. Also, attitude is everything. The best advice I ever received in training for a marathon is, "when you're really feeling lousy... force yourself to smile.". Can't explain it.. but when you force yourself to smile and others smile back at you.... it starts giving you energy... Makes no sense at all but in each of my nine marathons, including the one on my 60th birthday, the smile tip got me through. As I plan my first century ride, these tips will be self-applied. Props to GCN.. very helpful series to this noobie.

I'm attempting my first 120 km ride tomorrow, came here for some last minute tips.. Wish me luck :)

I travelled 2km yesterday. What a great achievement

Started cycling by myself and just doing between 10-15km per 1 hour. I know, it's slow. I neglected the fact that I don't need to push myself hard all the way and even taking a rest when I need to. After a couple of months and riding with a buddy I started to reach 50km in 2½ hours and 36km in 1½ solo cycling. It was worth it and I don't blow my energy that much like I used to during my first days of cycling. Started with a trying-hard 15km/h average speed, now I can ride with a comfortable 20-22km/h with sprints upto 38km/h. Learned a lot wih this channel and I'm very grateful to find this.

on pacing.... I always try to remember a tip prior to my first marathon: "in the first third, force yourself to run a bit slower than what may feel normal. In the second third, force yourself to run your normal pace. In the final third, force yourself to run."

I Cycled 167miles on Saturday probably will never ride a further distance again.

You are clearly not from America - cabo loading has been popular here for decades (even if we never exercise )

Thanks for the video. It helped me out really well. Proud to say, i finished my 1st long ride. Mysore Palace to hassan 120 km

Thank you, GCN! Thanks to the advice in this video and the other GCN videos on fueling properly, I was able to train for and complete a 200-mile cycle event in one day, with a minimum of discomfort and no bonking! Eat and Hydrate! Ride a comfortable pace!

Planning a 100 km ride tomorrow (which Wil be my first if I finish). Thanks for the video

hey guys i just wanted to thank you, I've only been road cycling for around 6 months and have been steadily getting more km in. i have a lot of spare time at present and have been watching your videos and leant a lot. I yesterday completed a 120km ride in 4.8 hrs it was hard but watching your videos encouraged me to push through and flow through to reach my destination .... now just have to deal with the saddle sores f*** they aren't nice at all. keep up the good work my cycling brothers. love from Australia. Corz

5:53 dude falls off the jetski in the background haha

My ultimate goals are to finish two "quite" long rides this summer. 550 km and 460 km, just two weeks apart. That will be the ultimate test in willpower..

Hello guys, great advice for an amateur hobby cyclist like myself Started cycling at 43 now 46 and always find very good cycling tips in your website. Congratulations for your efforts !!!

For me, the only limiting factor in long rides is my back and arse comfort levels. So I prefer a good saddle and thicker tyres, but obviously a bike fit helps too

I love all the videos that I have seen from you guys. very helpful information and fun to watch. thank you for your support and your time.

Did 113 miles on my old Italian fixed gear from 1960 a few weeks ago, it wasn't too bad. It does have modern wheels and bars, and I must confess this was entirely in Norfolk and Suffolk, so I am fortunate in having only constant tiny up and down hills to deal with. Still immense fun, hoping to do 150 miles on my geared bike very soon with a good friend. It becomes meditative and introspective at a certain point for me, and your mind wanders very far and then you get brought back to reality by a beautiful view or a hazard or by the immediacy of the moment, keeping your legs moving, holding a speed. Moments of wonder and joy cannot fail to arise in spite of the pain if you try to exceed a century in an unfamiliar area to you with some nice scenery and some really high calorie food stops along the way! Can confirm fish and chips is suitable fuel when you are burning 5k+ calories in a day.

Then: Bike at high altitudes with a beautiful mountain landscape. Me: *sighs* another abandoned Burger King lot.

I did my first and farthest today which is 28km. I tried my best not to force myself and just to take it pedal-by-pedal because I think I'll pass out if I forced myself. Since It's my first time my legs were still weak and I had hard time with roads with upward slopes. Thanks to my friends they always waited for me even though I was slow most of the time.

I love how the comment section is full of "150, 160, 175 miles!" When the trip I'm making is 30 miles round-trip

Just in time for my weekend double metric century : ) Dont focus on leaning over too much though... on long rides, comfort is one of the most important elements and can be the difference between an paying attention to your aching back or enjoying the scenery.

I know I’m late but I really love GCN, that’s my town Santa Barbara and they’re eating at one of our favorite restaurants Shoreline Beach Cafe! Very cool!

This coming spring I'll be riding my BMC Roadmachine from Vancouver BC to Lexington Kentucky and back (with tons of side trips included) probably about 20,000 kilometres in two months... Ain't no thang

And one major tip..... TAKE A BATTERY PACK. If it's not on Strava.....

I'm getting my first road bike soon.. I have been riding with a hybrid for a while can't wait!

i know you are sponsored big time BUT I bought a Ridley and it is an awesome bike. bought before i followed you and before Ridley stepped in as a big sponsor. value for spend on the bike was really incredible.

I’m planning on doing the Indiana Rain ride in America this July. It’s 160 miles across the state of Indiana, it was supposed to be a group ride, but now I am doing it solo. This video has helped my training. 👍🏼

I use another trick to get my mind from muscle pain - listen to your favorite playlist and get into the rhythm ( always choose faster beat songs as your legs will tend to match the beat after practice)

Thanks for making this video, helps motivate riders like me who is just starting on above 100km rides.

Here's a tip for Matt and Si: you need both bottle cages for a long ride.

I have another century coming up in 2 weeks. I'm going to study these techniques and try them out on that ride. Thanks.

Love GCN;s vintage videos!

Tomorrow I am leaving to do Brussels - Paris (400km) in two days. First real long distance from on capital-city to another, but not the last - if I come back. Thank you for the advices guys!

I rode the entire silver comet and chief Ladiga trail. It's the second longest paved rail trail in the united states. It starts in Anniston, Alabama and ends in the Atlanta, GA suburbs. It's 103 miles.

Nice seeing bike riding around Santa Barbara, California, USA. One of my favorite places on Earth. Good riding tips too!

Fueling from the start is wrong too, if you are in ketosis. You cannot digest enough carbs fast enough to replace the energy you can expend on a long ride.

Great video, we're preparing for a little ride across Canada coast to coast and we need all the tips/help we can get :)

Also helps to ball park a specific distance you have in mind or a specific location, helps build it into a day out of exploration as much as a ride, get you mentally prepared nicely. And break it up into segments so you don't over exert and make the second half or significant chunk of the ride misery into bonk oblivion. Good shout on aero though. Many don't seem to realise that with practice, that is conditioning your core and body to be comfortable in an aero position, as well as a good bike fit, will make you significantly quicker and more comfortable for doing bugger all in spending or technique even (OK bike fit could cost money, but it's well worth it to have it set up exactly to benefit how you ride). It's just acclimatising to a more aggressive position (long ride, needn't be race aggressive, but enough to cheat the wind nicely). And the definition of comfort? Well for me it's not having to push through a wall of cramping pain and seizing legs or sheer exhaustion from having maintained an effort I could've saved energy on by simply riding in a better position on the bike. Its a long ride, mix it up. Hoods, bars, drops, keeps the body in a variety of space and avoids falling asleep. But always back aero because it saves you energy you'd otherwise waste every second you spend spinning on pushing parts of your body through wind and air resistance. Have it lower, save energy, put out less, go for much longer and feel less strained. Its a no brainer unless you have back issues or a weak core, but for most this shouldn't be an issue, certainly weak core you can do something about.

Good advice for the serious rider, and a rude awakening for the weekend warrior group who tries drop everybody out the gate on a 40 mile ride. Thinking they're so great, but will never finish a 100 mile ride at that pace. They're usually somewhere sitting while you're still on the bike. Lol

great video as always, i am a new cyclist myself and this was a great help to me. thanks

Looks like Glendale Mountain Road to Mt. Baldi. My favorite ride.

Loving Richard’s comment. Really helpful. Big smile!

I knew I recognized the terrain and the road. Glendora Mountain Road (open spring to fall only) is a great ride. You've got to be a real climber to get up Hwy 39 to the East Fork of the San Gabriel river or directly up from Glendora. The views are spectacular and the downhill sections are really worth it.

1. Prepare equipment, food, clothing, weather forecast and the roads. 2. Mentally set your mind towards the distance you are gonna make. 2. Know in the first 15 minutes the "shape of the day" and therefore go for the median speed you think you can manage the whole ride. I have done a 230km at average of 29.5km/h and a 170 at 32.8 km/h. both very steady solo rides but a big difference in average speed. Conditions determined my speed and I kept it all the way. 3. If you ride above 150km's do take a break to drink and eat, make a picture (it is no race). 4. Be nice to other traffic and 90% of the time they will be nice too, quickly forget the rest.

First time I did 100 miles was relatively flat Auburn to chico Ca, stoped for water at a store and something to eat. 5 hours ride. It was halloween and there is big parties in chico that night great fun

in Scotland we ride on gravel and grass in freezing conditions with a huge wind chill factor and a powerful wind, also it is muddy and sometimes you will find the road your riding on to be completely flooded, also you may not see a single person for kilometers to come, so we are always equipped to the best of our ability and we bring layered clothing on board and so if you ever see someone riding a bike in Scotland without a backpack and a rear trunk we call them insane

5:00 Matt looks like Tom Cruise in top gun, with that jacket and glasses he's a bad boy

Great video and nice to see you on Gibraltar road Santa Barbara!

I have never rode futher than 50km but next summer me and my pals are planning a 850km ride from south finland to the north!

Who at GCN is a fan of JAWS? Cheers to you!

When it comes to endurance rides, ketosis would be very useful. Please do make a video on this, if/when you understand and experience it.

i carbed up with pasta before my prudential ride 100. I am sure it helped. Good luck to those working up to a long ride.

Frogs shrivel up in the California sun. Lucky blokes living the dream.

do you consider beer as a source of carbohydrates..for carbo loading?

My friend told me to go faster or keep up with him. Him being fitter than me. Smart!

I've been carb free since mid March... After the first month of misery, I now find I can ride my regular hilly 43 mile loop, as well as longer hilly 67 mile loops without eating anything before or during (water only). I am tired at the end, and certainly not bonking by any means. I've lost almost 70 lbs in the last 14 months, so I think I'll keep this up and see how it goes...

Didn't realize how much I'd miss this crew

Carb loading needs more talk. All carbs are not the same. Greasy french fries have a lot of carbs. Just the wrong kind of carb. The heated fats in them will have a negative impact on the way we metabolize fats. (learn about Epi-Genetics to understand how our bodies deal with cooked fats) Our bodies need balance. For Healthy FATS try Avocados, Cold pressed (non heated) oils and Raw Nuts. Healthy Carbs can be Dates, Raisins, Figs, Raw local Honey. The Healthy Carbs provide more than glucose (necessary for energy) Dates provide a myriad of essential nutrients that our muscles need to repair, grow and become stronger. Green leafy veggies have more bio-available protein to sustain energy. Carbs: 100% of volume consumed converts to glucose in just 2 hours. Protein: 50% of volume consumed converts to glucose in about 4-6 hours. Fats: 10% of volume consumed converts to glucose in about 10-12 hours. Understanding this is important because our muscles require glucose to function properly. (muscles need glucose for energy) If you bring Dates (the food..LOL) in a small bag that you can eat one every hour of so, it will provide the instant energy you need when you feel that first sign of fatigue. Eating a large large volumes of protein found in leafy greens in its raw form like a spinach, kale or collard green salad will give you sustained energy over a long time. The hand full of raw nuts and the avocado on the salad will provide the lubricant your muscles and joints need over long rides. Someone on a ketogenic diet (high healthy fat) will more efficiently convert fat to glucose to sustain energy with a long glycemic load. Most champion athletes know this. Don't do your self a disservice by eating a large greasy pasta dinner before a long ride. Avoid the greasy chips that contain cooked unhealthy fats and the wrong type of carbs. I found this very misleading from a holistic nutritional standpoint.

would be nice to make a video showing different pumps to have on and off the bike. Just saw Simon's and made me wonder, cause mine is a really painful tool on the road. thanks

Remember people: Carb loading, not carb overloading! :D

I wish I can cycling such a nice mountain road with no traffic...

I miss Matt so much.

Beautiful video ❤

I tried 40km after my first week of starting cycling and my body took 3 days for recover

I got a anti bomb suite, even when it rains fire meteors i can ride. Heavily advice it. Also works extremely well to lose weight in hot climates, only 4 hours of riding in death valley and you lost 60 kilo's. But on a serious note, for long rides, you just need to push yourself. Also get enough food and done you are. For long rides its probably better to get a back bracket on the saddle that fits 2 more water bottles, and for extremely long rides 500km rides on a single day, get a water backpack.

How about the sun? It becomes a massive trouble, especially when the distance gets longer and longer. Would you consider making a video about ways to protect ourselves from it?

Love you guys you are funny and I just bought my first bike but I don't have the confidence to go more than 30 miles long I'm 54 so probably I'm to old to do more.

Thanks to both of you... Valuable tips

I cycle about 620 miles a week doing deliveroo. I cycle every day. I've been cycling with deliveroo for 1 year nearly 2 years and my legs still can't handle hills and my legs hurt a lot even when stretching and having a lot of rest. I eat a lot of bread as I can't afford to eat nice healthy food.

Once i just got bored and decided to take a dumb 40KM (29 miles) ride with my trusty rusty 10 yo folding bike, that make rattling sound when i go through a bumpy road. The first 10 km were quiet easy, i even think to myself, isn't low gear heavier? Man this is nothing, then i get to 15 km, start to regret this, but I can't go home yet, at 20 km i get to my destination, a beach, i rest a bit then start my ride back, 25 km in i start to really regret this journey, why did i do this to myself, it's more uphill too, my legs felt like noodle, the weather felt so hot, with smoke all around (from fire) then i just had to push myself till i get home 40km later

Where is this great video filmed?

Many thanks for your prof insights!

I have a hardtail that I take around and I hate it when there's mud on the trails cuz it comes up everything locks up the wheels have to stick a finger in to pull out all that dirt. And then it messes up my shifting and makes it all gross so yeah

Yesterday I did half a century!. 50 miles. Feel so proud

Hey guys, love your videos! Any experience with riding while fasting?

I'll be riding my first 160 km this Saturday on my fitness bike. I Hope to survive.🙏

I am very, very, very jealous of Matt's Ridley there... Helium SL, Campag 80th groupo. oh my....

im just a newbie, I do short ride when I have free time then ive tried to travel 70km not to much for you but as a newbie its really exhausting especially theres alot of climb

I’m watching this after cycling just over 100 miles yesterday.

Hello guys! I loved the tips you shared. I'm training for long rides for a while and next Friday I'm going for a 300km MTB ride. I also have a road bike and I'm very interested in the pump showed in the video. What model/brand is it? Is it good to fill 100lb? Happy New Year and keep riding!

That looks like Southern California. Was that Santa Barbara?

Hi guys, love your "How to" vids. Could you possibly do a vid on bike pumps for road bikes, small pumps, Co2 pumps, etc. I got plagued with punchers on my last ride and my pump was.........well needless to say, it's in the bin now so I'm in the market for a new one. Thanks 🚴🚴🚴

I've figured that riding the first 10 km at heart rate of 150 at the most is the best way for me to start a long ride. This is around 25 kmh for me. After that I can go 30 kmh without too much effort. If I start going faster in the beginning I get tired extremely fast. I set a goal to increase my FTP from 234 W to 300 W. How much do you think this requires from me? I think you should make more videos about training with a power meter. :)

Great video. Love the location. Where were you riding for this one?

I got 300 miles in 3 days coming up for charity in 3 weeks time. Tomorrow will be the first time riding a road bike. Should be fun.

I hate long rides, I always have to go to the bathroom. Thanks for the great video though, you guys are awesome

I didn't use your aerodynamic tip and I have got a pretty heavy cycle (30) kilos and the least aero tires .but that has got my calves shining thanks for the tips I will use immediately (thx again)

*Great*

Good tips.

1 - to eat; 2 - to eat; 3 - to eat; 4 - good winds; 5 - to eat

We people do 50 km ride without any fuel early morning alternate day with ATB speed comes 22 avg is that ok

short steep climb...My place is surrounded by mountains, so its long steep climbs, some can even be 45-60 degrees if I take the alternative route

When my first time riding on the bicycle i tried 75 miles on my first time well i felt tired and i feel that i was gonna die in the hotness of the sun, but my mental and will power is strong so i got home half of the day hahaha.

Great videos guys

very nice

If your embarking on a say 200km I think It is very fair to have a top tube bag because you can go over potholes and your phone can fall out of your back pocket

Bigger tyres are more comfortable so you get less tired. If your going all day and night you might want some lights.

Dear friends of GCN, Good! I'm cyclist from Brazil. You need to make a video about Race Across America! Thankyou very much.

have you ever experimented with the chain ring number of teeth gear....you can go way farther with a 70 or 80 teeth chainring . Please let me know because with that kind of gearing the wind resistance becomes the factor not your pedaling cadence

I traveled 8km back and fourth so 16km it was fun with friends.