Posted: May 27, 2005

Multisport: 10 essential items to bring on your next bike ride

By Lance Watson LifeSport.ca.

by Paul Regensburg, LifeSport Coaching

It's a beautiful day. You are out on a long ride and everything is great - the sun is shining and you have a 20 MPH tailwind. This is the life. Suddenly, it clouds over, the temperature drops, you begin to feel a bit weak and then you hear "PSSSSSSSSS, thump, thump, thump." You wheel carefully to the side of the road with a flat tire.

Shaking your head, you get off your bike to assess the situation and think thank goodness you brought a spare tube and a CO2 cartridge. It starts to rain, you are shivering, but you manage to change the tube. You apply the CO2 cartridge and then, all of sudden, "PSSSSSSS" goes your tire. Not again! Another flat and you are weak and cold. Your ride is certainly over for the day; what do you do now?

Riding can often take you far from home and into an environment where you have very little control. Bring along the following items as standard equipment on your rides, and you will be prepared for almost anything.

1. Hydration and Nutrition

Hydration and nutrition provide the keys to your physiological adaptation to training and are the fuel source for your activity. It is the same as filling up your car with gas. Your car will not run without gas, and the better gas that you put in it, the more efficiency and speed will be gained from the engine.

You should bring water on every ride, regardless of length. In moderate temperatures, consume an average of one large water bottle per hour. On hotter days, consume somewhere between one large bottle per hour and two regular bottles per hour. If your ride is over 45 minutes to an hour, have a sports drink (electrolyte/carbohydrate) in at least one of your bottles. For rides over two hours, plan to carry energy gels, bars or other forms of calories.

2. Glasses

Always wear glasses on your rides. Glasses will prevent eye irritation due to dust, UV light and wind. Reducing eye strain will leave you more energy for your ride, and it will be more enjoyable. Glasses also provide an important safety aspect in case something flies up and hits you. Look for glasses that have interchangeable lenses so you can change the shade of the lenses. Orange lenses are great for overcast days, and they tend to brighten the landscape and allow for better clarity while still protecting your eyes.

3. Gloves

Gloves will make your ride much more enjoyable as they provide your hands, arms, neck, back and shoulders a cushioning from the vibration transferred from the road to the bike. This shock absorption can allow you to ride longer and more efficiently, and recover faster. Gloves are also a great way to minimize road rash and injury in the event of a crash.

4. Spare Tube(s)

Carry at least one spare tube, preferably two. Flats tend to come in multiples due to road conditions, tire conditions or just bad karma. A patch kit might be an idea, too, as this will hold you over until you get home and can also be used to repair tire damage.

5. Pump/CO2 Systems

Spare tubes are useless unless you can inflate them. CO2 cartridges will do the trick but you may want to carry at least two cartridges - it is easy to "blow" one. Pumps are more forgiving, but not as fast and are sometimes awkward to carry. Newer pumps are becoming very compact and powerful so you should be able to rig your bike with a pump. The ultimate situation is a combination small pump and CO2 cartridge. This may allow you to catch up to your group with a quick tube change.

6. Bike Multi-Tool

A bike multi-tool is the "Swiss-Army knife" of cycling. You can find these at your local bike shop, and they should provide you with all of the basic tools you will need (and more) in a compact, convenient design. The essentials to look for in the tool are tire levers, Allen keys, chain tool, flathead and Phillips screwdrivers, and a small blade. A small pedal wrench (15mm) can also be very handy for your bike bag but often is not included in the multi-tool.

7. Map

A detailed map of the local area can really keep you on the right track, so the length and quality of your ride are not compromised by getting lost or continually wondering if you have gone astray. It may also save you a phone call to have someone come pick you up!

8. Rain Jacket and Arm Warmers

If the weather is uncertain, or your route is subject to temperature and weather changes (i.e. coastal areas, hilly terrain with elevation changes, rides that span different time periods in the day, etc.), be certain to carry extra clothing. Take a lightweight cycling jacket or rain jacket that can easily be opened up or stored later in the ride. The plastic, transparent rain jackets are inexpensive, waterproof and warm and still allow everyone to see your fashionable cycling jersey. Arm warmers are another lightweight solution, as they can be stored very easily and provide protection from the wind and cold.

9. Cell Phone

A cell phone is an easy way to have immediate communication in the case of emergencies. It also provides for a convenient call should you have mechanical difficulties or need to check in with the family at home. Cell phones also provide a means to communicate with your cycling group should you get separated, but please don't talk on the phone while you are riding!

10. Wallet/Money/ID

A small wallet can hold both money and ID on your rides. ID may be required in emergency situations and is good to have on hand. Money can often get you out of a jam when it comes to taxis, nutritional "bonks", or if you just happen to pass a great garage sale.

If you follow this advice and carry the above items, you are almost assured of finishing your ride or, at the very least, being able to get home safely. We have all had disastrous rides, but the above measures will allow you to have a much better chance of maximizing your training experience and not losing a whole day in your busy life. The above items are a small investment that will allow us to gain the most from our bike training.

Paul Regensburg is a Pan Am Games, Commonwealth Games and Olympic Games Coach and Team Leader. Contact Paul at Coach@LifeSport.ca for coaching questions and inquiries.

Over the past 17 years LifeSport president Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence. For more on Watson, or to check out his coaching packages, visit LifeSport.ca.

Posted with permission from WatsonLifeSport.com.

© Copyright 2005 Lance Watson Professional Coaching Inc.