How to Prepare for Long Distance Cycling

Long distance cycling offers more than just exercise, transportation, and wind in your face. It is one of the best, most enjoyable ways to see the countryside, from wide open plains to hills and forests to mountains and lakes. Prior to setting out on your bicycle, however, you should be fully prepared, not only for safety’s sake (studies have shown that cycling injuries outnumber those of most other sports), but for your enjoyment as well.

Instead of wearing shorts and a T-shirt or other such wind resistance-creating pedestrian gear, make sure to don proper cycling clothes. In addition, pack an extra set of clothing (or two extra sets, depending on the length of the trip), plus a rain suit (when applicable). And, of course, you’ll want to have a good pair of shades, preferably the type of eyewear that is made specifically for cycling. Not only will this keep you from squinting, it will help protect your eyes from harmful UV rays and flying dirt and debris.

The most important thing to consider when cycling a long distance is water, followed by food. Be sure and pack two bottles of water, refilling the empties at every stop along the way (it’s a good idea to drink one bottle of water per cycling hour). Regarding edibles, you’ll want to pack plenty of snacks, including low-salt peanuts, trail mix, dried fruit, and fresh bananas, the latter of which contain potassium for preventing muscle cramps. Depending on your route, there may be stores or fruit stands along the way, so it’s always good to have some money on hand, just in case.

Any mechanical device with several moving parts has a tendency to break down, so it’s extremely important to pack some tools for your journey, namely a crescent wrench, a Philips and a flathead screwdriver, a set of Allen wrenches, some extra screws, a tire iron, and a tire repair kit. Next to food and water and your general health, the maintenance of your bicycle is the most crucial thing to consider when taking a long trip. Other items to bring along include: sunscreen, medicated lip balm, an identification card, an insurance card, a major credit card, a spare tube, a bike pump, a disposable camera, and a sports drink.

And, of course, always be sure to wear a helmet, preferably one that meets Consumer Product Safety Commission standards. Not only will a helmet offer you protection, it will help you set a good example for younger riders.