5 tips for your first bike tour

5 tips for your first bike tour

I had never thought of seeing the world by bike. As a Londoner, I equated cycling with congested lanes and smoke-filled roundabouts. However, after a recent ride, I discovered that cycling offers a unique perspective on the world.

First, there is freedom. Almost every environment is accessible by bike, from parched desert and rugged steppe to lush jungles and cityscapes. By bike you can explore remote corners that cannot be seen by car.

Secondly, there is the reality element. Cycling literally brings you closer to a country and its people, offering authentic sights and smells without a disinfectant glass filter.

Here are five tips to keep in mind when planning your first big bike trip.

Work on your endurance

It is difficult to estimate how fit you need to be for a bike tour. Some cyclists can ride more than 100 km (62 miles) in a day, while others feel discouraged by half that.

Examine your travel plan to determine how long and what terrain you will be driving each day. Then do a few practice rides in the weeks before the trip. If (like me) you don't own a bike or don't have enough space to practice, take a few spin classes or get fit in some other way.

If you can already run 5 km (3 miles) on flat ground in 30 minutes or cycle 15 km (9 miles) without stopping, you are probably fit enough to enjoy most common bike rides.

Don't be discouraged

A positive attitude is invaluable and will take you further than pure physical strength. When I was in Myanmar, a novice cyclist friend finished an 83 km (52 ​​mile) uphill ride that far more experienced cyclists completed. It wasn't fitness or experience that got her there; rather, it was an extraordinary mental determination.

alt=”“>Good fuel and proper hydration can make the difference between a hard ride and a great ride

Don't tell yourself you can't do it or be intimidated by others in your group. Although you should be honest about your skills, remember that everyone was a beginner once.

Eat the right foods

Long distance bike rides burn a lot of calories, so it's important to keep your energy levels high. Start with a high-carb breakfast and snack regularly throughout the day. Good options include bananas, whole grain bread, fruits, vegetables, trail mix and energy bars. The goal is to eat lots of protein in the evening. Lean meats, fish, low-fat dairy products, and legumes can help fuel your muscles after a long day.

It's also important to stay hydrated. Experts argue about the right amount to drink, but 2 to 3 liters (8 to 12 cups) per day is a good guideline. Start with 500ml (2 cups) before your ride, taking two to three sips from your bottle every 20 to 30 minutes. Inexperienced riders may find it easier to drink from a hydration pack.

Use the granny equipment

No matter how much you prepare physically or toughen up mentally, there may come a time when your stamina begins to wear thin. If this happens: Stop, rest and drink plenty of water. On guided tours, an experienced guide brings up the rear so you are never left behind.

alt=”“>Don’t be afraid of the grandma gear!

When your heart rate is stable, start again and don't be afraid to use the highest gear - called "granny gear" - when going uphill. It's better for your knees and muscles to rotate your legs faster in a higher gear than to grind in a low gear. Use a steady pace that feels comfortable. Your stamina will increase as the journey progresses, so keep aiming for the finish line!

Bring padding!

A long day in the saddle can leave you sore and sweaty. The right cycling gear – especially a good pair of padded shorts – will make your ride more comfortable. Some experts swear by bib shorts that provide well-positioned padding that doesn't need to be adjusted throughout the day.

Tour operators usually provide helmets, water bottles and puncture repair kits (although it's always worth checking first). You may also want to pack:

• Leichtes Radtrikot
• Softshell- oder atmungsaktive Jacke
• Fahrradhandschuhe
• Sonnencreme
• Sonnenbrille
• Feuchttücher
• Sportsocken
• Sport- oder Fahrradschuhe

The most important thing to remember is that it's fun to see the world on two wheels! Prepare, but don't overthink it. Just get in the saddle and get started!
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