Then I began to add 1-2 miles per week until I was riding the distances I enjoyed. As your distances increase carry sufficient amounts of food and water. Many rural areas may not have drinking water accessible. Take along easy to digest snack foods such as energy bars, fig bars or dried fruit to give you added energy on the ride. Prior to long rides, be sure to eat a high carbohydrate breakfast that is low in fat.
Carbohydrates give a quick, solid energy base.
Fat is broken down slowly and is a poor source of energy. Most communities have well established bicycling clubs that offer short leisurely rides, long fast rides and everything in between. Even family rides, designed with younger children in mind are becoming more popular. Check with your local bike shop for more information on local clubs. At first, long distance riding may seem beyond your reach.