We know that the idea of cycling from St Tropez to Monaco may sound intimidating - after all, when we first came up with the idea we had never done it before either! However, with the first ride in 2011 we have now been cycling this route for nearly a decade, and we wouldn’t change that for the world. Your first long-distance outing will always be the hardest, but here at the Champagne and Oyster Cycling Club (COCC) we make sure we also have a lot of fun along the way. Below, discover five crucial tips for how to prepare for a long bike ride.
Here’s how to prepare for a long bike ride
The training
COCC Rider 2017
It’s important to get your body ready for the long bike ride ahead - cycling 130km is no mean feat, especially in the South of France sun! If you are new to cycling, slowly build how long you can ride for, starting with a manageable amount of time like 30 minutes. Train with a mixture of flat and hilly routes, so you can be prepared for all parts of the ride - you’d be surprised at how much more energy going uphill can take.
Remember that pedalling shouldn’t be a struggle - use the gears appropriately to make sure you can get your legs turning quickly and smoothly. Leaving your bike on too low a gear can quickly exhaust your muscles, meaning you’re more likely to burn out.
The key to how to prepare for a long bike ride is ensuring that you will be able to cycle the distance and enjoy it. If you have enough time, it is a great idea to cover as close to the total distance as possible before the race, so that you know you can do it.
The bike
Another large part of preparing for a long bike ride is finding a bicycle that you feel comfortable with. If you don’t already have a bike, you will want to choose one that is designed for comfort and endurance. With so many options on the market, we would always recommend you get the advice of a cycling specialist, who will be able to factor in things like your personal riding style as well as your size and height, not to mention the type of terrain you will be cycling on.
Once you have your bike, the week before the race is a good time to make sure it is all in perfect working condition. Ensure the saddle is the right height for you, make sure your tires have plenty of tread, that your brakes work and the brake blocks still have plenty of life in them, that the cables are not frayed, and that your gears all work. Take it to your local bike shop for a check-over if you’re not sure.
The outfit
COCC Rider 2019
How to prepare for a long bike ride with your wardrobe? You’ll want to invest in some good quality shorts, with a well-positioned chamois (or pad) to cover your sitting bones and ultimately increase your comfort. Pair these with a cycling jersey, which should be close fitting while allowing your skin to breathe - look for one with a high SPF rating to protect you from the sun. Tinted glasses will help your vision, while cycling mitts will stop your hands from chaffing. Most cyclists also choose to wear clip-in cycling shoes, which have stiff soles for comfortable, efficient pedalling - you will need a certain type of pedal for this, so it is worth mentioning when you are purchasing your bike. And of course, don’t forget your helmet, crucial in keeping you safe.
Luckily, the COCC provides all its participants with a professional cycling outfit as part of our entrance fee, meaning you’ll be well kitted out on the day. Just remember that you will need your own kit for training if you are new to our ride and don’t have an outfit from previous years.
The food and drink
A long bike ride requires you to stay hydrated and sustained with nutrients, otherwise you may suffer ‘the bonk’ - cyclist terminology for a deficiency of glucose in the bloodstream, which will make your brain feel fuzzy - and hit the wall. Avoid this by drinking a bottle of water every hour and eating a few bites of food every thirty minutes - this could be something like a nutrition bar, a piece of fruit or a protein ball. Don’t worry, we won’t expect you to carry all this water on you; we have pre-arranged stops where we can refill bottles and eat a little more.
The mentality
We’ve covered the physical preparation, but how to prepare for a long bike ride mentally? The thought of cycling for nine or so hours is exhausting, and most cyclists find they will hit a point when the initial excitement has worn off and it still feels like there is forever to go. That’s why it can be helpful to divide it into two or three segments, and have a plan for each.
Keep it feeling easy in the first section, so as not to exhaust yourself too much - you’ve got a long road ahead. Pick up the energy levels in the second section, and give it all you’ve got left to propel yourself into St Tropez in the final segment, driven by the thought of the lively welcome party in Stars n Bars!
If you’d like to participate in the 2020 COCC Ride Monaco, get in touch to book your slot today.