► The average cyclist can ride at least 3 times longer than the average training ride.
► Try to do at least one long training ride a week.
► Your goal should be to increase your rides by 5 - 10% each week.
► Stand up and stretch on your bike at least once every 30 minutes. Pedal standing for a minute and then coast moving your hips forward and arching your back. Sit down and finish by rolling your neck and shrugging your shoulders.
► Change your grip on the handlebars every few minutes. This helps to prevent upper body fatigue.
► Eat lots of carbohydrates for 3 days prior to the bike tour.
► Start snacking during the first hour. Snack throughout the ride; don't wait to get hungry.
► Drink before you become thirsty; if you wait to drink until you are thirsty, you are already dehydrating. Drink from your water bottle every 10 minutes.
► Wear comfortable clothing. Snug, padded cycling shorts and padded cycling gloves are recommended.
► Your feet may swell. If you feel discomfort, loosen your shoes.
► Wear sunglasses to avoid squinting, which could cause headaches.
► Divide the day's ride into 3 segments. Ride below your ability the first segment; ride your normal pace the second segment; you should be fine on the final stretch.
► Use the rest stops to get off your bike, stretch, eat a small snack and refill your water bottle. Try not to stop for more than 10 minutes or it may be hard to resume your pace.
► Ride with someone of similar pace. It will make the ride go more quickly.
► Take pride in having completed the ride successfully. Take it easy for several days to allow your body to recuperate. Take short, easy rides the week following the bike ride.