My Long Ride Secrets: Supplements, Sunscreen, and Good Vibes

After countless long rides, I've developed a routine that keeps me going strong from start to finish. Here's what actually works for me.

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Potassium Citrate: The Day-Before Prep

I start my preparation the day before a long ride by taking potassium citrate supplements. Then again in the morning after breakfast. Why potassium? It plays a crucial role in muscle function and helps prevent those dreaded cramps that can ruin a ride. Loading up beforehand means my body has what it needs before I even clip in.

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Electrolytes: Before, During, and After

This one is non-negotiable for me:

• Night before: Electrolytes before bed
• Morning of: Electrolytes with breakfast
• During the ride: Regular electrolyte intake throughout

Your body loses more than just water when you sweat. Sodium, potassium, magnesium — they all go out with every drop. Replacing them consistently keeps your energy stable and your muscles firing properly.

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Sunscreen: The Fatigue Fighter Nobody Talks About

Here's one that might surprise you: sunscreen reduces fatigue.

I know, I know — sounds strange. But think about it. When your skin is getting hammered by UV rays for hours, your body is working overtime to deal with that damage. That's energy your muscles could be using.

I cover up completely before every long ride. Face, arms, legs, neck — everything exposed. The difference is real. Less sun damage means more energy for the pedals.

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Creatine: My Game Changer

I've done long rides with creatine and without it. The comparison isn't even close.

With creatine:

• Better sustained power
• Less fatigue toward the end
• Faster recovery between hard efforts

Without creatine:

• Energy drops off faster
• Legs feel heavier in the final kilometers

Creatine helps your muscles regenerate ATP — that's your body's energy currency. For endurance efforts, having that extra capacity makes a noticeable difference. I take it daily as part of my routine, not just on ride days.

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Music: Good Vibes, Better Rides

Never underestimate the power of a good playlist. When I'm grinding through kilometer after kilometer, the right music keeps me motivated and in a positive headspace.

There's actual science behind this — music can reduce perceived effort and boost mood. But for me, it's simple: good vibes make hard rides feel easier.

A Critical Safety Note

If you listen to music while riding, USE TRANSPARENCY MODE on your AirPods or equivalent feature on other earbuds.

This is not optional. You need to hear:

• Cars approaching from behind
• Other cyclists calling out
• Horns and warning sounds
• General traffic awareness

Full noise cancellation on a bike is dangerous. Transparency mode lets you enjoy your music while staying aware of your surroundings. If your earbuds don't have this feature, consider bone conduction headphones or ride with one earbud out.

Your life is worth more than any playlist.

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Summary: My Long Ride Checklist

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Final Thoughts

Everyone's body is different, so what works for me might need adjustments for you. But these strategies have transformed my long rides from survival mode to genuinely enjoyable experiences.

Try them out, see what works, and find your own rhythm.

Ride safe, ride strong.