I plan to bike again next month so this June would be my prep time. It’s been more than a year since I rode a great distance (my longest was around 100 km in one day). Youbikes don’t count haha. I used to ride along the Taipei riverside bikepaths every other night, a quick night-time workout for me was about 6-10km, for about 2-3 hours with quick breaks in between.
When I used to bike regularly, I did so without warm-ups. Just some joint stretching but nothing too major. But I remember before when I was biking regularly, I jogged/ran for 30 mins every other morning. Only problem was it didn’t do much for my upper body so I eventually dropped the habit.
So, given these, what suggestions can you share to help me prepare myself before riding out? Or any pacing I need to do if I can just get back to it without any other workouts?