- #CHECKLIST FOR LONG MTB RIDE MANUAL#
- #CHECKLIST FOR LONG MTB RIDE SKIN#
- #CHECKLIST FOR LONG MTB RIDE FULL#
You’re not trying to replace every calorie you burn, but aim for around 170 calories per hour of moderate effort and then adjust accordingly (ie eat when hungry).Ī bowl of porridge is a good cycling breakfast. But we’re not talking endless pieces of cake here, a banana or half an energy bar is all you really need. Start with a good breakfast (porridge with fruit, for example), then you could start eating some food after the first hour of your ride and continue every 30-45 minutes or so. Though the calorie burn from a day in the saddle is significant, it might not be as great as you believe. This need for sugar, however, doesn’t mean you need jersey pockets overloaded with gels and chews to rack up the miles. If you don’t replace it, you’ll suffer from hypoglycaemia (a deficiency of glucose in the bloodstream), more commonly known as “the bonk”. Muscles use glycogen (sugar) for energy and that needs to be replaced. More specifically we’re talking about carbohydrates. Beat the bonkĭepending on how far you plan to ride, you’ll need to adjust your intake in accordance to distance and effort – and this means food.
If it becomes an effort to complete sentences without needing to suck in a lungful of air, then ease off a little. If you can chat to fellow riders, the pace is probably sustainable without issue. If not, then conversation is a good measure of effort. This will be approximately 70% of your max heart rate so it might be time to invest in a heart rate monitor if you want to be precise. Pushing those miles up is all about endurance, and that means finding an optimum pace.
#CHECKLIST FOR LONG MTB RIDE SKIN#
Chamois cream is also an option it might seem like a strange ritual to be applying cream to your particulars but it does make the interaction between skin and shorts all the more comfortable.
#CHECKLIST FOR LONG MTB RIDE FULL#
Avoid padded shorts if you can – full bib shorts with straps keep the shorts in place and are thus more comfortable. The key is a well-positioned and comfortable feeling chamois (the pad), you want it to cover your sit bones and protect your undercarriage. You’re after a good, tight fit from the shorts, nothing baggy but nothing restrictive. Drink often and always bring along enough water.It might seem obvious, but decent quality bib shorts will make a lot of difference to your enjoyment of the day. Drinking sufficiently is even more important than eating well. It’s also an option to bring special drink tablets that allow you to turn tap water into a real sports drink. If you took a wrong turn, or missed a pitstop location for whatever reason, a banana or some gingerbread will provide some much-needed nourishment. A piece of gingerbread or muesli bar work as well.Īnd let’s not underestimate the much-loved banana. No matter how short your trip is or how many replenishing opportunities you have, assume you’ll need at least two energy bars or gels. But a banana can also work wonders sometimes! Special bars and gels often contain additional vitamins to get the most out of you. Still, it’s not a bad idea to bring some yourself. There’s often plenty of bars, bananas, gingerbread and of course water and sports drinks.
Most organised tours offer the opportunities to replenish your food and drink on the way. If you’re cycling on terrain you expect to cause a lot of punctures, make sure to bring a bike pump, even if it’s just there for when you’re out of CO2 cartridges. On the other hand, it’s much harder to get road bike tyres back on a pressure higher than 6 bar.Ī CO2 pump works incredibly quickly, but if you ran out of CO2 cartridges, you’re stuck. The advantage of a regular pump is that it won’t run out. To reinflate your tube, you can choose between a regular bike pump or a CO2 pump. If you’re slightly handy, you can often dismount or reattach your tyre with your bare hands.
#CHECKLIST FOR LONG MTB RIDE MANUAL#
Manual inflation or rather the easy way: with a CO2 pump?īy the way, tyre levers are optional. Are you cycling a long distance, or do you expect road surfaces that are worse off, it’s better to bring more than one inner tube. First of all, bring an inner tube and optionally some tyre levers seeing as getting a puncture happens to the best of us.Įxpecting slippery asphalt? In that case, a single inner tube should suffice. However, the right materials can really soften the blow. Of course you’d rather not have this happen, but it’s inevitable: a breakdown. An overview of all the basic necessities for a tour.īelow we’ll list the most important items for you along with the reason why you should bring them. The terrain and area you cycle in can also influence what you need to bring. What and how much of the touring checklist you need to bring depends on the weather and the duration of your tour.
But what you need to bring on a long cycling tour? We listed the basic necessities in our touring checklist. As with all things, well begun is half done.
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