Tips for cycling distances

Use the creams
Get the cycle gear
Regular food and fluids

Cycling is good for health and makes you feel good mentally and physically. Almost anyone can cycle over 40miles a day if they build up to it and follow the above three tips. Allow at least an hour for every 15 miles (or 10 miles if you allow for stops).

Use the creams

There are three main points of contact with a bike, the feet, hands and butt and each needs a bit of care and attention if you are to cycle more that a few hours each day. Moving and changing position helps most so use handlebars that give you several positions and a drop position. Clip in shoes help you pull up peddles as well as push down, but it helps to clip out occasionally as you ride so you can shake a foot and relieve any tingling. Standing on pedals and moving forward, and back on the saddle helps the numb bum and achy feeling, but you need to watch for chaffing between the legs. Lycra shorts with padding really do help, with either lycra running shorts or nothing underneath. Avoids any seams. Regular cream to the area is near essential. Recommended types are “Udderly” or Chamois” creams. These seem to balance absorption and moisturising with lubrication and are well worth the £10 they charge a tube

Get the cycle gear

It seems excessive initially getting the cycle clothing, but it has evolved over the years and does the job. Clip in shoes, lycra padded shorts and a good cycle shirt make all the difference. A good cycle shirt does not flap and irritate the skin (and nipples), plus it has pockets in the back to put tissues, phone and snack bars. It should wick away the sweat to keep you warm and dry, which also makes it quick dry in the evening. Lie the shirt in a towel and twist the two together tightly to dry it is a good tip.

Regular food and fluids

Like a car your body needs regular fuel and water top ups. Your engine is the liver has a ready to go supply of energy in the form of glycogen, but it will run out if used constantly like a chargable battery. Roughly every hour you need to top up with 24g of carbohydrate to keep that battery running. That is at least one flapjack or banana an hour.

Water is the key fluid, but the ideal form of this includes some glucose and salt. This can be bought as an isotonic drink or made up from a ready to dilute squash (20ml per 100ml water) and good quality flavoured salt tablets such as nuun. One 500ml bottle per hour would not be too much so carry two on the bike and have planned top ups every few hours.

For further advice look at the Cycle Touring Club CTC http://www.ctc.org.uk or the Inspired Living websites  http://www.inspiredliving.org.uk