Essential tips for epic long-distance cycling adventures
- Paul Aage Hegvik
- Mar 14
- 14 min read
«I have met and read about several long-distance cyclists who ride 100-150 kilometers per day. With such distances, there’s little time for anything other than cycling from morning to evening.»
This story was first published in june 2022 at an another travel news site.
This is what Lars Erik Sira from Melhus in Trøndelag in Norway says, who, over the past 20 years. Sira is, of course, a highly experienced cyclist, able to manage longer trips than an average amateur. He works as a communications advisor for Melhus municipality, originally from Lørenskog, but ended up in Trøndelag due to his wife, who hails from Melhus.
Blogger and author
The cycling veteran runs his own blog, sirasverden.no, where he shares advice and tips on cycling and bike trips. He has also published three books—two travel narratives about long bike journeys in Norway and a guidebook on how to plan and execute a long bike trip. One of the books covers a journey along the Kystriksveien from Bodø to Steinkjer, while the other recounts a Norway Round trip in 2016.
A hobby for decades
–I started cycling around 2002 and have been doing it to varying degrees for about 20 years," he tells.
In the summer of 2016, he cycled around Norway, a 76-day journey covering 5,360 kilometers.
–I call it the Norway Round. I started from home in Melhus, cycled down the coast to Lindesnes, turned around, and rode back via the Oslofjord, Oslo, Lillehammer, Jotunheimen, Rondane, and then back to Melhus. I was home for a couple of weeks before cycling to Kirkenes, explains the seasoned cyclist.
Iceland round was his first long journey at a bike
In 2003, he completed his first real long-distance trip: cycling around Iceland with a group of friends.
–We were there for five to six weeks, cycling around the entire island—several hundred miles. That trip truly sparked my passion. I had been on many trips before, but not on a bike, and realized that cycling was a fantastic way to explore.
When we asked about his motivation for long trips, he says Iceland Round started simply because he enjoys traveling. –There are various ways to do it; some people use a backpack, which is probably the most common way to go from point A to point B. Some stay in cabins or tents, others travel locally or around the country and beyond. I don’t find it difficult because it’s really enjoyable. I don’t need to motivate myself, it’s not about reluctance—it's just a joy, a great way to travel.
–The area between Brønnøysund and Sandnessjøen in the northern part of Norway is perfect. The roads are flat, and the landscape is dramatic.
Helgeland: A favorite destination
Sira has created a list of «Norway's 25 Best Cycling Trips» on his blog, with Senja, Lofoten, and Norangsdalen at the top. For beginners, he highly recommends Helgeland in northern Norway. –The area between Brønnøysund and Sandnessjøen in the northern part of Norway is perfect. The roads are flat, and the landscape is dramatic. The distances between shops, sights, and accommodation are short. There’s little traffic, many opportunities to visit different islands via ferries and fast boats, plenty of nice spots for camping, and options for fishing from land. It’s a true cycling paradise. It might even be my favorite place.
Cycling 60 to 100 kilometers a day
On his blog, Sira shares that he has met and read about long-distance cyclists riding 100-150 kilometers a day: «With such distances, there’s little room for anything other than cycling from morning to evening. That works fine for many, but I prefer to take it a little slower.
Nothing compares to the simple pleasure of a bike ride. John F. Kennedy 35th President of the United States.
Sira confirms that he rarely cycles hard with exceptionally long days.
–I’ve never done that. Of course, you get tired, but I don’t cycle from morning to evening. I plan my trips so I can have long mornings drinking coffee and relaxing, and do the same in the afternoons and evenings. The usual distance is between 60 and 100 kilometers a day. It may sound like a lot to some, but when you don’t have anything else planned, it’s manageable. This equals about three to five hours of cycling daily, he explains, adding that this leaves room for other activities, new experiences, and a more enjoyable life.
The bicycle is the most civilized conveyance known to man. Other forms of transport grow daily more nightmarish. The bicycle remains as beautiful as the first day of creation. Paul Theroux - American travel writer and novelist, known for books like The Great Railway Bazaar.
A broad beach
–Why has this become your big hobby?
– There’s a lot to say about this, I could write a half-book on it. One reason is that I enjoy being on the road. Another is that cycling is easier than walking, because it’s much easier to carry gear on a bike, using panniers instead of a backpack. In my view, cycling is less tiring than walking, and with a bit of time, you can cover a great distance, reaching vast areas in a short time. When you cycle through small towns, it's easy to stop and replenish with food, for example. You don’t need to plan far ahead. Plus, the surroundings in Norway are stunning, and it’s easy to reach beautiful places.
Sira believes cycling is an activity accessible to most people, as almost anyone can cycle. Simple and straightforward.
– In my opinion, you don’t need much training before a trip. Of course, being in good shape helps, but you don’t have to be particularly fit to start. If the trip is long, you’ll get in shape quickly. That’s my approach.
You don’t need an expensive bike
–What type of bike required for such trips?
–For long trips, I believe most bikes are fine. There are very few bikes that won’t work. The only ones I wouldn’t use are the cheapest, like those from Biltema. But any bike priced from 4,000 to 5,000 NOK or more will do. Hybrids are the most common, but many people also use mountain bikes. In the past year, a lot of cyclocross bikes have appeared, which aren’t as aggressive in the seating position, have wider tires, and sturdy frames. There are also dedicated touring bikes designed for long trips, built to carry 20 to 30 kilos. But again, most bikes will work, maybe even the one you already have. This shouldn’t stop you from going on a trip, Sira emphasizes, adding that you don’t need a 15,000 NOK bike.
–I initially cycled a regular hybrid bike, bought in 2001 for around 5,000 to 6,000 NOK. It lasted for about 15 years. When it wore out, I bought a touring bike. It looks like a racing bike but has a more upright position. It has a steel frame and can carry 25 kilos without issue. I paid quite a bit for it, around 10,000 NOK, which is a good price for a touring bike, he explains. As for more expensive bikes, ranging from 20,000 to 50,000 NOK, he points out that the improvements are often in the details that many people prefer over older models.
–If you use a 50,000 NOK bike, the risk of theft might be higher?
–Yes, that’s true. You’d probably be more concerned about the bike.
Keep it simple
–What is the most important thing to prepare before a trip?
–You simply need a bike. I think the most important thing is to keep it simple. It’s easy to make it complicated. You can probably spend days or months reading blogs like mine or books to figure out how to do everything. But my experience, starting from scratch, is really just to go out and do it. You need something to carry your things in, preferably panniers. Once you have that, you can start from home and cycle in any direction. What you don’t know when you start, you’ll learn along the way. I’ve often said that if you're wondering whether cycling is for you, take a short trip. A trip like this shares a lot in common with a two-week trip or a three-month one. The only difference is that it lasts longer. If you don’t enjoy it, you’ll know. Aside from that, I don’t have much else to say. But if I can give one strong recommendation, it’s to use panniers, not a backpack, as it’s very uncomfortable to cycle with one. A small backpack is fine, but not a large one.
Regarding long trips, he says most people use cycling shorts or other protective gear.
–If you haven’t cycled much, you might get sore in the rear. That’s one reason you might want to cycle a little beforehand. Yes, cycling shorts are helpful.
The bicycle is the most efficient form of transport in the world. It's simple, it’s fast, it’s cheap, and it can go anywhere. Mark Beaumont British long-distance cyclist, known for his world record for cycling around the world.
Better infrastructure
– Do you often encounter angry or grumpy drivers?
– No, actually very rarely. It may seem like the tensions are higher than they actually are. But it's important to distinguish between the long trips I do and cycling in cities. In cities, there are more cars and bikes, which creates more conflict points. I've cycled a fair bit in cities, and it generally goes fine. The concerns are often exaggerated. Most drivers are also cyclists, and vice versa. On my trips, it’s very rare that anything happens. It’s even rarer for anyone to do something that puts me in danger.
When it comes to cycling policy in Norway, he believes there’s been better infrastructure in recent years, particularly in larger cities like Oslo, Bergen, Trondheim, and Stavanger.
– Norway hasn't invested much in cycle tourism, unlike some countries in Europe. But more companies are now offering cycling tours, and he also highlights that many countries have great infrastructure with good bike paths, like Germany.
Long trips abroad
As for future trips abroad, Sira admits he’s had some ambitious goals.
– For example, I’ve thought about cycling across all of Europe. I’ve also considered cycling through Asia. Some people cycle across the entire American continent. There are many big adventures I’d love to undertake. Some of them might actually happen in the future.
He adds that the really long trips may become more feasible when his children, who are currently teenagers, leave the nest.
Tips for your first long cycling trip
Training, wearing a helmet, and embarking on your journey with a big smile are perhaps the three most important tips for your first long cycling adventure.
Here are some additional advice and tips to ensure a smooth and enjoyable trip:
Plan your route carefully
Make sure you have a detailed route plan that takes into account distance, terrain, accommodations, and the availability of food and water. Choose routes that suit your skills and interests. You can use bike route planning tools or apps to find the best paths and trails.
Plan accommodation
Pre-book accommodations along your route if possible. This ensures you have a safe and comfortable place to rest after a long day of cycling. Consider staying at campgrounds, hostels, or small hotels along the way.
Have the right gear
Ensure your bike is in good condition and suitable for long trips. Pack spare parts and repair tools such as a tire pump, spare tube, tool kit, and chain tools. Bring the right clothing and gear for different weather conditions, including rain gear, sun protection, and warm clothing.
The bicycle is a simple solution to some of the world’s most complicated problems. David Byrne American musician, songwriter, and artist, known as the lead singer of Talking Heads.
Pack light and smart
Avoid unnecessary luggage and weight. Pack only the essentials like clothes, sleeping bag, tent or other accommodation gear, toiletries, first aid kit, food, and water. If traveling with friends, share the load by distributing gear among everyone.
Proper cycling gear
When cycling through beautiful regions like Provence or Rondane, comfort is key. A good pair of padded cycling shorts can be a lifesaver on long trips, and don’t forget your helmet! Consider also wearing cycling glasses to protect against stones, dust, sun, and rain. A reflective vest is a smart choice, even if you're not cycling at night. Always follow traffic rules and be aware of the traffic around you, sticking to safe bike lanes and roads.
Emergency plan
Make sure to have an emergency plan for unexpected events or emergencies. This includes contact information for emergency services, the nearest hospital, or clinic, as well as a plan for handling potential issues like bike problems or injuries.
Use bike panniers
Avoid discomfort on long rides by using bike panniers instead of a backpack. This distributes the weight more evenly and makes your ride much more enjoyable.
Cycling distances
Families with children aged 7-9: 15-30 km
Families with children over 10: 20-50 km
Adults in average physical condition: 30-60 km
Adults in good physical condition: 60-120 km
Clean and lubed
Regularly clean and oil your bike chain, especially if cycling in bad weather. This will help prevent annoying squeaks and ensure that expensive parts, like the chain, don’t wear out too quickly. Clean your bike regularly using warm soapy water and a sponge.
When I see an adult on a bicycle, I do not despair for the future of the human race. H.G. Wells English writer known for science fiction works such as The Time Machine and The War of the Worlds.
Check tire pressure
Make sure your tire pressure is correct. Recommended levels are usually marked on the sidewall of the tire. A pump with a pressure gauge is a good investment to maintain optimal tire pressure.
Prepared for punctures
Learn how to fix a flat tire and always carry a repair kit. If you don’t want to use bike panniers, you can pack a spare tube, CO2 pump, and multitool in an extra water bottle.
Stay hydrated
Always carry enough water on your trip to stay hydrated. Cycling in extreme heat can be dangerous, so take extra precautions in hot climates. It’s a good idea to cycle early in the morning or late in the afternoon during hot weather. Many cycling companies avoid trips during the height of summer due to health and safety concerns.
Bring a First Aid Kit
Blisters are one of the biggest challenges when cycling. Padded cycling shorts can help prevent them, but it’s a good idea to bring a simple first aid kit for minor injuries and discomfort.
Breathe correctly
Experts advise focusing on using your diaphragm to breathe efficiently, rather than your chest. This will help you maintain endurance and prevent fatigue.
Smile and enjoy yourself
Smiling frequently and maintaining a positive, optimistic attitude will make the journey much easier and more enjoyable. Try to keep the mood light, and embrace the adventure.
Respect road rules
Check the local road rules at your destination, even if you mostly plan to cycle on side roads throughout your trip.
Cycling and alcohol
Cycling under the influence is never recommended, and in many countries, the same rules for cyclists apply as for car drivers.
Tunnels
If your route includes tunnels, make sure your bike has lights, and that you wear a reflective vest.
Blood sugar and energy
Experienced cyclists recommend eating and drinking before you become too hungry or thirsty. A small snack, like chocolate, a banana, or some crackers, will help maintain your blood sugar levels and energy.
Train before the long trip
Many experienced cyclists claim you don’t need to train extensively before setting out on a long trip if you’re already in moderate shape. However, it’s important to take it easy during the first few days. If you’re out of shape, train beforehand in different weather conditions like sun, wind, and rain.
Stretch regularly
Listen to your body and avoid overexerting yourself. Take breaks if needed and make sure to rest when necessary. Consider doing light stretching in the mornings and evenings to prevent soreness and stiffness.
Your own bike?
If you’re an experienced cyclist and planning to tackle technical terrain, bringing your own bike is often the best option. Bikes on planes must be packed in a suitable bike bag or container. It’s also wise to deflate the tires to reduce the pressure during the flight. Always book in advance to secure a spot for your bike and check the cost beforehand.
The cost of bringing a bike on a plane varies by airline, flight distance, and specific policies. Here's an overview of average international prices:
Short-Haul flights (within the same continent or regional)
Cost Range: €30–€75 ($35–$85 USD) for a one-way trip.
Common Airlines: Budget airlines may charge lower fees (around €30–€50), while full-service airlines may charge more (up to €75).
Long-Haul flights (intercontinental)
Cost Range: €100–€200 ($110–$220 USD) for a one-way trip.
Common airlines: Premium carriers typically charge around €100–€150, while budget or low-cost international airlines may charge more due to additional fees or restrictions.
Additional considerations:
Size/Weight limit: Some airlines have size or weight limits for bikes. If your bike exceeds these limits, additional charges may apply.
Packing requirements: Many airlines require bikes to be packed in a specific way (e.g., in a bike bag or box), and failure to comply may result in extra fees or refusal to carry the bike.
Advance booking: It’s advisable to book bike transport in advance, as some airlines have limited space for bikes.
It’s always a good idea to check the specific airline’s policies beforehand to avoid unexpected fees.
Respect local laws and culture
Respect local laws, customs, and culture along the way. Be considerate of other road users, pedestrians, and the communities you encounter on your route.
Weather conditions
Pack appropriately for different weather conditions, including rain, wind, and sun. Having the right clothing and gear will ensure that you’re prepared for whatever the weather throws at you.
Stay oriented
Keep maps and navigation tools handy to avoid getting lost. GPS devices or bike computers are helpful for tracking distance, speed, and route.
Stay motivated
Multi-day bike trips can be mentally challenging, so it’s important to stay motivated. Set small goals, reward yourself when you reach milestones, and enjoy the beautiful surroundings and experiences along the way.
Traveling with friends
Consider cycling with others for added safety, support, and companionship during your journey. Sharing the experience with others can make the trip more enjoyable and memorable.
By keeping these tips in mind, you’ll be better prepared for your first long cycling trip, ensuring that it is safe, comfortable, and most importantly, fun.
Cycling for many days with friends can be an incredibly rewarding experience, but spending long hours together can also test relationships.
Here are some tips to ensure that you stay friends throughout the journey:
Set expectations early
Have an open conversation about how you want the trip to go. Discuss everyone's expectations, preferences, and goals for the trip. For example, some might want to push their limits, while others may prefer a more relaxed pace. Setting a clear understanding of each person’s needs will help avoid conflicts later.
Communicate often
Communication is key. Regularly check in with each other, especially if someone’s feeling off or frustrated. If someone needs a break or wants to take a detour, it’s better to voice it early rather than bottle it up. Respect everyone’s pace and listen to each other’s concerns.
Rest times and breaks
Agree on when to take breaks and where. If everyone knows when and where the next rest stop is, there’s less chance of one person feeling rushed or others feeling like they need to push ahead.
Plan together
Be involved in all aspects of the planning, from route selection to accommodation choices. Sharing the responsibility helps everyone feel like an equal part of the journey, which can strengthen camaraderie.
Respect each other’s space Long bike tours can lead to fatigue and irritability. Give each other space when needed, especially during long days. Some may want to ride in silence to clear their heads, while others might enjoy chatting or singing along.
Share tasks and responsibilities
Don’t let one person handle all the logistics or chores. Rotate responsibilities like navigation, meal planning, and bike maintenance. This not only lightens the load but also fosters a sense of teamwork.
Be patient with each other
Understand that everyone may have different levels of fitness or cycling experience. There will be days when some are faster or slower, or when people need to take it easy. Avoid making comparisons or pushing anyone beyond their limit.
Celebrate small wins
Acknowledge the effort and achievements of the group along the way. Celebrate reaching milestones, whether it’s completing a difficult leg of the ride or simply making it to the campsite in time for dinner.
Keep the atmosphere light and fun
Humor can be a great way to ease any tension. Share stories, jokes, or even funny mishaps along the way. Keeping the mood light helps everyone stay positive during the inevitable challenges.
Respect each other's downtime
After a long day of cycling, everyone needs some downtime. Respect each person’s need for rest or solitude. Sometimes, a few quiet moments to recharge can be just as valuable as group bonding.
Be adaptable
Flexibility is essential. Things might not go according to plan—routes may be closed, accommodations might be fully booked, or bad weather could change your plans. Being adaptable and staying calm when things go awry will help keep the peace.
