Long Distance Cycling

Long-Distance Cycling is published by Bicycling magazine, 1993. A little dated, but wonderful insights (for me at least).

Right off in chapter 1, Ed Pavelka recounted his experience in the 1991 Paris-Brest-Paris (PBP) race, covering 760 miles, and there's a time limit of 90 hours. Held once every four years, this is not a race, and not a tour. It is randonnee cycling (from the French word randonee, meaning ramble).

There are many tips for long distance cycling:

• Solutions to saddle sores: wear padded cycling shorts (no underwear), dry inside out, check saddle height.
  
• Emergency fix for saddle sores: use Dr Scholl's molefoam, cut into donut shape to surround the sore.
  
• Hand positions: pressure on the ulnar nerve causes numbness (ulnar neuropathy), so try other positions such as both hands on top, one hand on top, on the hoods, on the hoods with fingers split, palms on hoods, on the drops, and on bottom of hooks.
  
• Tips for long haul comfort: paddled gloves, stiff-soled shoes, padded liner shorts, handlebar length (38 cm or 40 cm), brake levers aligned with flat art of handlebar drops, relax hands, elbows unlocked, get shoulders out of the ears!
  
• Tips for stronger climbing: lighten the bike, lighten the body(!), inflate tires to max pressure, reduce wind resistance by going aerodynamic, begin climb in lower gear than you need, shift up when standing, down when sitting, sit rather than stand, avoid macho gears, grip hoods, not hooks, sway bike when standing (got to learn this technique), shift before the hill, study good climbers.

There's a whole chapter on training program for the century (100 miles) rides... longest ride of 65 miles ... same principle as running!

I also find the chapter on fighting fatigue to be useful (stiffness in neck and shoulders, back and butt aches, feet swell, numb hands, tired arms). The recommended exercises to strengthen muscles for cycling are noted - step up, bench press, crunches, leg press, row, back extension).

Note to myself: emergency repair kit!

• Frame pump
• Spare tube
• Patch kit
• Tire levers
• Spoke wrench
• Allen keys
• Small adjustable wrench
• Small folding knife
• Small screwdrivers
• Saddle pouch

Gotta wait a few months for allowance :)

PS: The last PBP was in 2007, where 5,000 randonneurs took part. Time limit is still 90 hours. Read more...