Riding off-road can be one of the most engaging ways to spend time on a bike, with the changing terrain, scenery and sense of adventure making it a great alternative to riding on tarmac roads.
At the same time, constant changes in terrain, the potential for sudden shifts in the weather and arguably a higher likelihood of mechanical issues mean that it’s important to ensure you’re as prepared as you can be going into an off-road ride.
Here are five top tips that should stand you in good stead for your next spin.
If you're looking to tackle a long-distance ride on the road, check out our guide on how to ride your first century, double century or longer distance.
1. Choose the right route
A lot of what makes an off-road ride fun is the route, and it will shape everything from how rewarding the ride ends up being to how safe you are throughout.
If you’re new to riding off-road, start with a manageable loop that you’re confident you can complete without too much trouble. Easy woodland trails, gravel roads and paths alongside rivers and canals are good starting points that you can progress from.
As you get more confident, or if you’re an experienced cyclist already, planning routes with a mix of different surfaces like looser gravel, rocky/rooty singletrack, as well as punchy tarmac sections will keep you on your toes and progress your skills nicely.
With just about any route, it’s also wise to have bailout options or shortcuts that can get you home quickly if you run into issues like bad weather or excessive fatigue.
There are plenty of tools out there to help you find and create routes such as Komoot and Strava’s route builder, and when possible, it’s always good to ask local cycling groups and bike shops for recommendations on routes for your current ability level.
2. Train gradually and consistently
Off-road riding can be tough, and you’ll often use more energy than you might be accustomed to on tarmac – keeping the bike under control, maintaining grip on loose terrain and making sudden changes in intensity to combat varying gradients is all hard work.
To ensure you build up your fitness and off-road riding ability at a safe and sustainable pace, increase variables like distance and training intensity over the course of weeks rather than days.
It can be all too easy when motivation is high to push too hard too soon, or get overly serious with interval training or rides that are just too long for your current level of endurance.
Instead, keep the majority of your off-road rides within your comfort zone, try to schedule at least one full rest day per week and supplement your riding with other activities like yoga, hiking or strength work.
Finally, whilst holding back and being patient is important, try to be consistent and ride regularly. Consistency is the secret to long-term progression, and it will help both your fitness and your bike handling skills much more than the odd epic ride once in a blue moon.
3. Fuel and hydrate well
Riding off-road terrain well demands good nutritional practices and adequate fuelling.
As a general rule, for rides over 90 minutes, aim for around 30 to 60g of carbohydrates per hour.
Good food options could be sport-specific products like energy gels, bars or chews, or regular foods like bananas or dates, sandwiches and homemade oat bars, rice cakes etc.
- Read more: The best energy gels for cycling in 2025
Hydration is crucial, too.
Drinking little and often is key. Shoot for about 500 to 750ml per hour, depending on the temperature and your effort level.
In hot or humid conditions, use an electrolyte mix to replace sodium, magnesium and potassium. This will ensure you’re not getting too depleted through sweating.
Make sure to test different foods and drinks on shorter rides before using them on longer adventures.
Setting an alarm on your head unit or phone to remind you to eat and drink every 20-30 minutes can be really helpful to keep you on track with your nutrition and hydration.
4. Dial in your bike setup
Your bike is likely to be under greater stress off-road than on.
As such, it goes without saying that it should be set up for the demands of the riding you intend to do.
An off-road specific bike setup will typically include lower gearing to make climbing on steep and loose surfaces easier, wider tyres like 35 to 50mm for gravel bikes or 2.0 to 2.4in for MTBs, either with tread patterns suited to the terrain you’ll be tackling.
We'd recommend an upgrade to a tubeless tyre setup. Tubeless setups suffer from fewer punctures and offer the ability to run lower pressures for enhanced grip and traction.
Make sure to bring along things like a multitool with a chain breaker, a spare tube, a tubeless repair kit with tyre plugs, a mini pump or CO₂ inflator, a quick link for your chain To fix potential mechanical issues you might face out on the trails. Items like zip ties and a bit of duct tape are also useful for emergency repairs.
It might sound obvious, but ensure you know how to use your tools and can troubleshoot common problems with the bike should you find yourself in a tricky situation.
- Read more: Seven trailside repairs you need to know
5. Dress for the conditions
The clothing you ride in can make a huge difference to how enjoyable an off-road adventure is. There are a few essentials you’ll want to nail.
Firstly, good quality padded cycling shorts that fit you well are key. They will have a big impact on your comfort in the saddle and mitigate against saddle sores and chaffing.
Padded shorts paired with baggy shorts are what you’ll commonly see out on the trails, but padded shorts on their own are common for XC rides.
Next, try to layer smartly so that you can regulate your temperature well and keep yourself dry.
A breathable base layer, an insulating mid-layer, and a packable waterproof or windproof outer shell are what you’ll want to carry in almost all cases. Even if the forecast is looking good, having at least a waterproof layer in your pack is good practice.
It’s also a good idea to wear gloves when riding off-road, as they’ll improve your grip on the handlebars and protect your hands in case of a fall.
Sponsored: Take on the London To Brighton Off-Road Bike Ride
Put your new skills into action on one of the UK’s most iconic off-road challenges – British Heart Foundation’s London To Brighton Off-Road Bike Ride.
Covering a mix of trails, bridleways and country lanes, it’s the perfect way to test your fitness, bike-handling skills and preparation. Why not follow British Heart Foundation's training plans to take your fitness to the next level?
