Keep riding, as you ride your endurance level will go high.
Week 1: 20 miles, 15 miles, 25 miles
Week 2: 25 miles, 20 miles, 30 miles
Week 3: 30 miles, 25 miles, 35 miles
Week 4: 35 miles, 30 miles, 40 miles
Week 5: 40 miles, 35 miles, 45 miles
Week 6: 45 miles, 40 miles, 50 miles
Week 7: 50 miles, 45 miles, 55 miles
Week 8: 55 miles, 50 miles, 60 miles
Go farther every week and soon you will be doing 100 miles in no time. Besides just riding your bike, your body needs rest. Make sure that you have a rest day.
Food is very important to your body especially if you are going long distance.
Maintain fuel levels:
– Be sure to eat and drink small amounts regularly, drink every 10-15 minutes and eat every 20-30 minutes. Do not eat large meals while biking, blood will go to your stomach and it will weaken your legs and might cause indigestion.
– Drink fluids such as water, Gatorade, sports drink
– Eat bananas, apples, sandwich. It will keep your legs going.
– Too much water can increase hyponatremia. Low salt level in the blood. You need electrolytes to replenish lost sweats.
Don’t ride alone. Ride in a group. This will help you keep going long distances.