Looks like there's already a lot of sound advice on here, but I'll add my two cents anyway for good measure.
My commute is 20 miles each way and includes hills. Before I moved house it was 13 each way, and I was no stranger to long rides at weekends. Even so, it was hard when I started, not so much at the beginning of the week, but by thursday I really felt it - especially coming home. It's amazing how quick you adapt though. I do all 5 days most weeks now and I don't suffer unless I'm feeling ill. However you must pay attention to what you eat and drink over the day if you want the rides home to be as good as the rides in.
- DON'T drink tea and coffee ALL day. It dries you out, and makes you lethargic going home. Stop drinking coffee/tea by about 2pm, and sip water all day (I keep my bike 1l bottle on my desk and refill at least once).
- Don't skip breakfast. You'll be practically dead before you're even halfway. I eat porridge with a spoonful of jam every day (only takes 1 minute in the microwave). In the event that there's no milk in the fridge a couple of pieces of toast with jam is ok too.
- Snack at 16:00 (If you leave between 5 and 6). I usually have a sausage roll, a sandwich, some pasta etc. Just make sure it has plenty of carbs in it.
- If you hit the wall halfway home: keep a bar of chocolate or something in your bag. This doesn't happen to me often. Perhaps once or twice every 6 months, but when it does I've usually had a full-on day, or not eaten properly. A Mars bar will perk you up enough to get home. On the advice of another CC member, I often keep some fig rolls in my bag which are quite good too.
For clothing, I keep a thermometer on the outside of my kitchen window, and these are my outfits:
- Above 12C: Full summer gear (possibly with arm warmers if on the limit), no gloves
- 8-12C: Long sleeved top, shorts, thin gloves.
- 4-8C: Thicker long sleeved top, or long sleeved top with light rain jacket (which I keep in my bag). Usually still in shorts, but with Leg warmers on (I mean the type that are like arm warmers only bigger. Nothing that makes me look like an extra from Fame!). Winter Gloves.
- Below 4 degrees: Full winter gear - Jacket, long sleeved top, full length bib tights (which have a fleecey inside), overshoes (even if it's not raining because otherwise toes get cold), winter gloves, head band thing to cover ears.
Always carry:
- Your lights (and spares).
- puncture repair kit and inner tube (and small pump!)
- A light rain jacket
- overshoes (For rain AND cold)
- A spare pair of socks (One day you WILL need them)
- some kind of lock (even if you have storage facilities where you're going - you may need it if you have to stop at a shop or have a mechanical problem)
Finally:
- oil your chain every few days (more if it rains) and...
- CHECK YOUR TYRE PRESSURES WEEKLY.
Ignore those two points and you'll expend a noticeably higher amount of energy simply overcoming friction!
-Don't forget you will need to service your bike a lot more. I change chains roughly every 3 months, then the cassette every 4th chain (although I do this 5 days a week, so you should get longer)
Sorry it's a bit verbose. Hope it helps though. And good luck!
My commute is 20 miles each way and includes hills. Before I moved house it was 13 each way, and I was no stranger to long rides at weekends. Even so, it was hard when I started, not so much at the beginning of the week, but by thursday I really felt it - especially coming home. It's amazing how quick you adapt though. I do all 5 days most weeks now and I don't suffer unless I'm feeling ill. However you must pay attention to what you eat and drink over the day if you want the rides home to be as good as the rides in.
- DON'T drink tea and coffee ALL day. It dries you out, and makes you lethargic going home. Stop drinking coffee/tea by about 2pm, and sip water all day (I keep my bike 1l bottle on my desk and refill at least once).
- Don't skip breakfast. You'll be practically dead before you're even halfway. I eat porridge with a spoonful of jam every day (only takes 1 minute in the microwave). In the event that there's no milk in the fridge a couple of pieces of toast with jam is ok too.
- Snack at 16:00 (If you leave between 5 and 6). I usually have a sausage roll, a sandwich, some pasta etc. Just make sure it has plenty of carbs in it.
- If you hit the wall halfway home: keep a bar of chocolate or something in your bag. This doesn't happen to me often. Perhaps once or twice every 6 months, but when it does I've usually had a full-on day, or not eaten properly. A Mars bar will perk you up enough to get home. On the advice of another CC member, I often keep some fig rolls in my bag which are quite good too.
For clothing, I keep a thermometer on the outside of my kitchen window, and these are my outfits:
- Above 12C: Full summer gear (possibly with arm warmers if on the limit), no gloves
- 8-12C: Long sleeved top, shorts, thin gloves.
- 4-8C: Thicker long sleeved top, or long sleeved top with light rain jacket (which I keep in my bag). Usually still in shorts, but with Leg warmers on (I mean the type that are like arm warmers only bigger. Nothing that makes me look like an extra from Fame!). Winter Gloves.
- Below 4 degrees: Full winter gear - Jacket, long sleeved top, full length bib tights (which have a fleecey inside), overshoes (even if it's not raining because otherwise toes get cold), winter gloves, head band thing to cover ears.
Always carry:
- Your lights (and spares).
- puncture repair kit and inner tube (and small pump!)
- A light rain jacket
- overshoes (For rain AND cold)
- A spare pair of socks (One day you WILL need them)
- some kind of lock (even if you have storage facilities where you're going - you may need it if you have to stop at a shop or have a mechanical problem)
Finally:
- oil your chain every few days (more if it rains) and...
- CHECK YOUR TYRE PRESSURES WEEKLY.
Ignore those two points and you'll expend a noticeably higher amount of energy simply overcoming friction!
-Don't forget you will need to service your bike a lot more. I change chains roughly every 3 months, then the cassette every 4th chain (although I do this 5 days a week, so you should get longer)
Sorry it's a bit verbose. Hope it helps though. And good luck!
