I cycled 40 miles. Here’s how you can too.

According to a report by the National Safety Council, a nonprofit safety advocacy group, bike helmets can reduce the risk of head injury by more than 50 percent. I’ve tried $30 and $250 helmets, and the cheaper ones tend to press on your head and don’t distribute weight evenly. For a quick 15-minute ride, an uncomfortable helmet isn’t a big deal, but in my experience, after a five-hour ride, it can literally give you a headache.

I’ve been wearing a Smith Trace helmet for over two years. It’s the most comfortable helmet I own and fits nicely on my head even after wearing it for over five hours. It’s a little pricey at list price, but see our guide to the best bike helmets for other options.

Cycling Shoes

While there’s nothing wrong with cycling long distances in regular sneakers, you’ll probably find it much more comfortable to wear specialized cycling shoes. Experts say that cycling shoes have a stiffer sole, which helps convert your pedaling force into energy more easily and distributes the force evenly across the pedals, reducing the chance of hot spots.

I, and the cycling experts I talk to, recommend most people wear mountain bike cycling shoes because they’re much more comfortable than road bike shoes and offer many of the same benefits. I’ve ridden on paved, dirt and gravel roads in the flat-pedal Five Ten and clip-in Specialized shoes linked above.

If you live in a cold climate, a comfortable pair of merino wool socks will keep your feet dry, warm and comfortable throughout your ride.

Eyewear

A good pair of sunglasses reduces the need to squint and makes it easier to see the road ahead, and when cycling in particular, safety glasses protect your eyes from dust, debris and wind – all of which can lead to watery eyes and reduce visibility.

Although they are expensive, Transition sunglasses are the most versatile and can be worn on sunny, cloudy, rainy, and snowy days without any problems.

clothes

You don’t need to buy a ton of fitted cycling clothing to go on a long ride – I’ve cycled dozens of miles in everything from t-shirts and shorts to the more technical clothing linked above.

For me, there are some pieces of clothing that are more valuable than others. Gloves are at the top of the list. Riding a bike with frozen hands is a pain, and any pair of gloves goes a long way to preventing that. Second are bike shorts, whose built-in padding relieves some of the inevitable sore bum after a long day of cycling. Third is a windbreaker or waterproof outerwear, depending on the weather.

Bicycle bell

I’m a big fan of bike bells, but I rarely see other cyclists with bells on their bikes. Bike bells are one of the easiest ways to communicate with pedestrians and other cyclists while riding.

I’ve been using Crane Bells for years. They offer a great balance of durability, loudness, and price. The Crane E-Ne model works well on drop bar bikes, while the Crane Suzu is better for flat bar bikes. I recommend the brass version for both, which the brand claims are noisier than the aluminum version.

Hydration

I try to have a sip of water every mile I ride. Most bikes have a place to mount a water bottle on the down tube of the frame, which makes it easy to reach and grab it while riding. The Polar Bottle and Planet Bike cage linked above are the ones I used when I started cycling and I’ve been using them for years and they’ve worked just fine.

If you’re a mountain biker, consider a stronger, more durable bottle cage like the Lezyne Power Bottle Cage. Even better, mount a stem bag on your bike, which gives you easy access to your bottles and also gives you more space for a larger frame bag.

storage

These are the bags I keep on my bike, but there are plenty of other brands that make highly rated bike bags for storing your belongings (Ortlieb, Revelate Designs, Oveja Negra, Outer Shell are some that come to mind).

The purpose of a bike bag is to carry all your belongings without having to carry a heavy backpack that puts strain on your back. Bags called panniers attach to a metal luggage rack on the back of your bike, while others (like the one shown above) have Velcro straps that clip onto various parts of the bike frame.

Whenever I go cycling, I always have a top tube bag, a frame bag, and a saddle bag on my bike. Here’s what I keep in each bag:

• Top tube bag: Cell phone, keys, wallet, handkerchief
• Saddlebags: Multi-tool, tire levers, tire patch kit, spare bike tube
• Frame Bag: Food, sunscreen, microfiber cloths, mini bike pump (with extra space to pack sunglasses, gloves, extra clothes, etc.)

What about bicycles?

If you have a bike that you’re comfortable riding and that’s in good condition, ride it. You don’t need a $3,000 fancy road bike to ride 40 miles. It might make you a little faster or a little easier, but it’s not essential.

I ride a Salsa Journeyer Apex 1, but I’ve done long distance rides on commuter bikes, folding bikes, and rideshare bikes. During the Five Boro Bike tour, I saw every bike imaginable at the start and finish. You don’t need a fast bike to ride long distances.

Other considerations for long distance cycling

It’s all about the route

A 40-mile Five Boro Bike Tour might seem daunting to you, but that’s okay: find a route that works for you, or make your own, whether that’s a three-mile loop around your neighborhood or thousands of miles across the United States.

What scares me more than the distance is the traffic. Riding a bike in a car is stressful and nerve-wracking. Peace and quiet is not what I’m looking for when I ride my bike. So when I plan a long-distance route, I look for off-road trails. There are many rail trails in the eastern US that are car-free paths for pedestrians and cyclists. For example, the Empire State Trail is a 750-mile, mostly car-free trail that crosses New York State. You can find car-free trails by using resources like Ride With GPS, Trail Link, Bikepacking.com, or by connecting with local cycling clubs in your area.

Consider riding in a group

Not only will you have someone to talk to, but it also means someone will be watching your bike if you inevitably need to use the restroom at a rest stop or cafe. Most of my favorite bike trips have been with friends, from 30 miles along a railroad track in the woods to 50+ miles through multiple rural counties, with numerous stops for rest breaks, snacks, and photos.

Why trust NBC Select?

Harry Rabinowitz is a reporter for NBC Select covering tech and fitness, including guides to fitness trackers, cycling shoes, and workout headphones. He’s been riding all kinds of bikes across New York State for years.

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