Equipment

 

Essentials

Please consider your own personal kit list for the entire trip i.e. personal medication, toiletries, phone chargers and general clothing.

Own Bike 

Helmet (Please don’t turn up without a helmet!)

Lights - front and rear

Water Bottle and cage

Spare inner tubes and spare tyres x2

Spare bike chain/Links

Puncture repair kit including bike pump

Suitable trainers/SHOWS

Water proof jacket

Cycling Jersey

Padded cycling shorts

3/4 Length pants to wear above padded shorts

 

Desirable

Small Ruck Sack or Bike Pouch (for small snacks during ride)

Vaseline/Shammy Cream - This potentially could be essential to stop saddle sores

Sunglasses and Cycling Gloves

 

What kind of bike can I ride for this trip?

We strongly advise you get a road bike (Drop handle racer) for this trip. They are lighter and faster. You may also ride a flat bar hybrid bike - they are heavier so you will need to be more fitter to compensate for the extra weight. Mountain bikes are unsuitable for this ride. Make sure your bike is in good condition for the ride. Check brakes, gears and tyres etc. BEFORE the ride. A full service at your local bike shop before the ride is strongly advised.

How to Eat for Endurance

 

The key to riding long distances is food and drink

Sure, training is important—but nutrition and hydration are even more vital. For everything from century rides to multi-day tours, remember these time-tested tips:

Enjoy the Last Meal

Eat well the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasise carbohydrates such as pasta, vegetables, bread, whole grains, and fruit.

Don’t Skip Breakfast

Cycling’s smooth pedalling motion means you can eat just before a long ride without risking stomach upset. You’ll need a full tank. Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride. Three hours before the start, eat about 100 grams of carbohydrate. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carb.) Many riders find that adding some protein and fat, like scrambled eggs or an omelette, keeps their stomach satisfied longer.

Prehydrate

Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don’t, your performance and comfort may plummet early. During the hour before the ride, sip 16 ounces of a sports drink.

Eat and Drink

During the Ride Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate—the equivalent of half an energy bar, 2 or 3 dates or half a banana.

Hydrate After Ride

No matter how much you drink on a long ride you’ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you’ve failed to replace the fluid you’ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.

How do you know you’ve caught up?

Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the final day you’ll be severely dehydrated, feeling lousy, and riding poorly.

Eat for Tomorrow

Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 100 grams of carbohydrate.


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