Preparing for a 200km BRM/cycle ride requires thorough preparation, both physically and mentally. Here are some of the best tips to help you get ready:

A- Physical Training

1. **Build Endurance Gradually**: Start with shorter rides and gradually increase your distance. Aim to complete at least one long ride of 150-60 km before the event.

2. **Incorporate Interval Training**: Include interval training sessions to build strength and improve your cardiovascular fitness.

3. **Train on Similar Terrain**: If possible, train on terrain similar to the route you’ll be riding, including any hills or technical sections.

4. **Practice Pacing**: Learn to pace yourself. Riding too hard at the start can lead to fatigue later in the ride. Use a heart rate monitor or power meter to help maintain a steady effort.

5. **Rest and Recovery**: Ensure you have adequate rest days and recovery rides to avoid overtraining and injuries.

B – Nutrition and Hydration

1. **Carbohydrate Loading**: In the days leading up to the ride, increase your carbohydrate intake to fill your muscle glycogen stores.

2. **On-Bike Nutrition**: Plan to consume 60-90 grams of carbohydrates per hour during the ride. Use a mix of energy gels, bars, and real food like bananas or sandwiches.

3. **Hydration**: Stay hydrated by drinking regularly throughout the ride. Use electrolyte drinks to replace lost salts, especially in hot weather.

4. **Pre-Ride Meal**: Eat a balanced meal 2-3 hours before the ride, focusing on carbohydrates and a moderate amount of protein.

5. **Always remember**: Drink before you thirsty and eat before you hungary.

C – Equipment and Gear

1. **Bike Maintenance**: Ensure your bike is in top condition. Check the tires, brakes, and gears, and have a professional tune-up if needed.

2. **Comfortable Clothing**: Wear comfortable cycling clothing, including padded shorts and a well-fitted jersey. Dress in layers if the weather is variable.

3. **Proper Fit**: Make sure your bike fits you well to prevent discomfort and injuries. Consider a professional bike fitting if you haven’t had one.

4. **Carry Essentials**: Bring spare tubes, a pump or CO2 inflator, tire levers, a multi-tool, and a chain link. Know how to use them.

5. **Reflective Vest”: Riding long distance means riding on highways, so please make sure you wear Reflective Vest at all times on highway, so you visible from long distance.

6. ** Good quality Headlight & Tail Light**: You must have very good quality Head light and tail light. You must be visible from atleast 500mt.

7. **Helmet is Must**: A very good quality Helmet is must for all your cycle ride, short distance or long distance.

D – Mental Preparation

1. **Set Realistic Goals**: Break the ride into manageable segments and set small goals for each part.

2. **Positive Mindset**: Stay positive and focused, especially when the ride gets tough. Remember why you’re doing it and keep pushing forward.

3. **Familiarize with the Route**: Study the route beforehand to know what to expect, including major climbs and rest stops.

4. **Ride with a Group**: If possible, ride with others for motivation and support. Drafting behind others can also save energy.

E – Practical Tips

1. **Start Early**: Begin your ride early in the morning to avoid riding in the hottest part of the day and to give yourself plenty of daylight. If you are riding in an event or BRM, make sure you reach on time.

2. **Take Breaks**: Schedule regular short breaks to eat, hydrate, and stretch. Avoid stopping for too long, as it can be hard to get going again.

3. **Monitor Weather**: Check the weather forecast and prepare for changes. Carry a lightweight rain jacket if rain is expected.

4. **Plan Your Route**: Know where you can refill water bottles and get food. Plan for bathroom breaks and know where assistance can be found if needed.

By following these tips, you’ll be well-prepared to tackle your 200km cycle ride successfully.

By: Vinod Purohit