Cycling Tool Kit for the Long Ride

March 20, 2011

in Rides

Cycling Tool Kit – and Some Popular Preparation – for the Long Ride

A “long ride” is as you define it.  It can be anywhere from 40 to 750 kilometers.  Sometimes more.  Sometimes all paved; sometimes dirt, too.

The Bare Minimum

  • Cell phone
  • Helmet
  • I.D.
  • Credit card
  • Cash
  • Two 24 ounce water bottles – the large ones.  See details about fluid intake below.
  • Food:  about one half to one energy bar per hour of riding.  See below for details.
  • Drink mix
  • One spare tube.  Check it to make sure it hasn’t gotten a hole worn through it from being crammed in your saddle bag for the past year.
  • Patch kit
  • Two or three tire irons
  • One CO2 cartridge
  • Mini Pump
  • Mini tool with the basic Allen keys – five tool mini
  • Duct tape – a small piece that’s taped to itself.  Duct tape is very useful for 101 breakdowns.
  • Wind breaker or appropriate clothing for changing temperature and weather – we are in New England
  • A good saddle bag to store some of these items

For the Well Prepared

And when you’re riding out in the middle of nowhere – and for many hours at a time.
  • More clothing than you think you’ll need.  Arm warmers, knee warmers, and a vest are some popular – and small – favorites
  • Second spare tube
  • Second CO2 cartridge
  • Mini tool with everything including a chain tool.
  • Two headlights:  One generator one with batteries – full batteries.  Some of the best rides happen after dark or before the sun rises.
  • Two taillights with full batteries
  • Garmin 800 – fully charged
  • Camera
  • Spare tire
  • Spare derailleur cable
  • Spare chain link – power link or similar
  • A toe strap
  • rubber bands
  • A notepad and pen
  • A largish saddle bag or a good handlebar bag to store these items
  • The right gear range:  This can vary quite a bit.  A starting point might be 50/34t crankset with 12-28t cassette.  If you’re riding some dirt a cassette of 12-30t+ might be wise.

Off-Road Long Ride

  • Some bandages aren’t a bad idea
  • Shock pump

Check Your Bike

Your ride can get quickly derailed by loosening parts or other issues that tend not to show up on shorter rides.  What your bike and body go through are different than an average ride. This is particularly true if there’s dirt on your long ride.  This chatter wreaks havoc on bike set up.
  • Have appropriate tires.
    • Newer is better.  Don’t bother riding on tires that are well worn.  A good set of tires makes a big difference.
    • Maybe a tire that’s more flat resistant than average.  Continental 4-Seasons are good.  Ruffy Tuffys are good, too.
    • Maybe wider than 23c.  25c are good and more flat resistant for longer rides.
  • Inflate to the proper pressure.
  • Brake levers tight – you don’t want them slowly sliding down the bars on you.
  • Stem tight to handlebar; no bar rotating downward
  • Seat post tight.
  • Headset well adjusted
  • Front derailleur camp is tight.

Food & Water

Fluid intake:  Stay well hydrated.  It is difficult, and somewhat dangerous to make generalizations about a formula for adequate hydration.  The formula includes body weight, weather conditions, length of ride, and tempo of the ride.  Regardless, some minimum basics include:

  • Prior to riding:
    • Drink throughout the day.
    • One to two hours before riding drink 16-24 ounces of water.
    • Fifteen minutes before riding drink about 12 ounces of water.
  • During the ride drink 8 ounces every 15 minutes. This is one 24 ounce bottle every 45 minutes.  Two bottles will only last for 1.5 hours of riding.
  • After the ride drink 16 – 20 ounces of water for every pound of weight you lost during the ride.
Nutrition:  Eat during your ride.  Determining how many calories to consume is complicated and includes body weight, length of ride, intensity of ride, and what works for your body.  Experiment with different foods and drink mixes; everyone is different
  • Calories:  A decent starting point is about 40 – 60 grams – or 160 – 240 calories per hour.
  • Electrolytes:
    • Sodium:  tbd
    • Potassium:  tbd

Body Care

  • Sun screen
  • Bug spray
  • Chamois creme
  • Body Glide can be a wonderful thing, too for certain parts of the body

 The Day Before the Ride

  • Tune your bike – maybe a few days prior so you can get a ride in to test any adjustments you’ve made
  • Charge your lights
  • Charge your GPS unit
  • Map out your route – if that’s your thing – and load it on your GPS.
  • Drink a lot of fluids
  • Eat a lot of good food
  • Check the weather – be ready for anything in New England
  • Sleep well and a lot

Pre-Ride Preparation – Moments Before the Ride

  • Check weather yet again – modify clothing choices?
  • Sun screen on, if appropriate
  • Air in tires

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