How to prepare for a bike ride

Steps to prepare for cycling tours:

1. Have a checklist

   If you don’t want to miss anything important like the helmet or your house keys, build a bike ride checklist with the things you need during your riding hours. Save it somewhere handy, like in Google Docs, so that you can check it at need. Then you will always know how to prepare for a bike ride.

2. Carb up

   Depending on the length and the purpose of your ride you can start the carbo-loading process the evening before or just do a more consistent meal not later than 1 hour before your ride but preferably 2h. I must admit that before some short rides I dig into some peanut or cashew butter also half an hour before my ride. It works for me, but not everyone is the same.
   Protein is good but carbs are the most important fuel for a ride. Try something with carbohydrates that your stomach goes well with.

3. Check your bike

   Ensure your bike is in good condition before setting out on the ride. Check your brakes are in the proper position, especially if you took off your wheels to clean your bike or carried them separate from your bike. Also, check that your brake pads don’t hold any dirt or small stones. Lube your chain after you have cleaned it from the previous ride. Check air pressure and carry a puncture kit with a hand pump and know how to use it. Instead of a hand pump, I prefer a cartridge. Different tire pressures can be useful for different ground surfaces, like riding on cobblestones. Lastly but not least check the outside part of your tires for any cut or any little stone that might have gotten stuck in it.
   For rainy days put on some saddle mudguards on your bike. Your ass will be thankful not to get wet. For rides that end up late, have a light with you. And it is also handy to have a tiny bicycle ring bell, but you can always shout when you approach people from the back.

4. Be prepared for emergencies

   Bring a cell phone and make sure it’s charged. Keep some cash money in your saddle bag or in your tool bottle upon preference. I even heard some people put it in their handlebar or under the shoe insole.
   Ride with others if possible, it’s safer in case of an accident, or in case of a flat tire and more joyful as well.
   Bring toilet paper in your saddle bag. Seriously! You might not know when you need it.

5. Sunscreen or raincoat?

   Check the weather forecast before a ride. Is it sunny? Then put on some sunscreen. Pay attention to the back of your arms, calves, quads, neck, and ears. Basically all that comes under the shining sun. You don’t want to get sunburned or to have nice tan lines. Some people might consider it something to be proud of, but personally I find them very hard to get rid of.
   Is it rainy? Cover up! Take a rain jacket, waterproof overshoes, and don’t forget the base-layer. Base-layers are also handy in sunny weather, although a thinner kind of base layer as the pro jerseys can be very lightweight and almost transparent. That in combination with the sun can lead to some really ‘nice’ tan marks from your bib straps.

6. Plan your route

   If you are going to an unfamiliar place or you go for a longer ride is always better to have a route planned on your bike navigation or watch. It’s easier to follow and you can plan better where to stop for refueling or to enjoy the landscape. Be sure your devices are charged enough for the ride!
   Also, don’t forget to check the wind speed and direction. It is better to start with the front wind while you are still fresh and finish with a little push from the back while you are already a bit or more tired.

7. Fuel along the way

   Prepare and plan your nutrition along the way. You want to be able to enjoy your ride and don’t bonk midway. You can make it a self-supporting ride or a ride with some stops where you can grab something to eat or to drink. Let’s not forget caffeine. It can also keep you sharp along the way.
   If you choose to bring along your food, have with you some carbs. Simple carbs that your body can quickly absorb like gels, honey, or jelly gummies are handy in order to keep your blood glucose at good levels. This is the last resort when you feel you are hitting the wall. Otherwise, go for energy bars. Those are harder to ingest so the energy will be spread over a time window. In cycling, they say ‘if you’re hungry, it’s too late’. And it couldn’t be more true.
   Make sure you drink enough water and especially water with electrolytes. On average, one bottle of 500ml of water for every hour of riding should be sufficient. But if the weather is warm, the sweating is more pronounced, so you need to supplement the fluids and minerals you lose. If you can’t find any electrolytes of your liking eating something salty or having salt capsule at regular time intervals could also do the trick.

8. Have your clothes & accessoires ready

   To have a comfortable ride, invest in some quality bibs or cycling shorts. The fit should be snug and the chamois or the padding of good quality. Apply some body glide, or chamois cream directly to your skin, shorts, pads, or chamois. This will be forming a barrier between skin and what rubs it.
   Wear sunglasses, colored or transparent depending on the occasion. They can protect you from the sun rays or from unwanted flies that want to get into your eyes.
   Cycling gloves? I am not a big fan of them, but I heard they can be handy when you fall or in the long rides. Since my experience is limited with these I don’t consider them a must on the bike ride preparation list.