Check(list) Yourself

Are you equipped with all the essentials for your next ride?

Photo: Glenn Carstens

By Kristen Arnold MS, RDN, CSSD

Shoes, helmet, bike. That’s all you need, right? Not so fast. Being prepared for any ride scenario is crucial to having a fun day on the bike, whether you are racing or just out for an exploratory jaunt. Bringing everything you need (and a few things you didn’t know you needed) is a crucial step to not only making the most of your ride but also staying safe.

The first step in gearing up correctly is to visualize exactly how the ride day will go. Consider this hypothetical situation: this weekend you and a few friends are setting out for a 50-mile gravel ride. The estimated total ride time is 3.5-4 hours, and total time out is expected to be 4-4.5 hours. (That extra time accounts for any breaks to take in the view, eat snacks, snap a selfie, etc.) You will start the ride at about 10 am, and it takes an hour to drive to the start of the ride. The weather forecast calls for a pleasant 60-65 degrees Fahrenheit, with a chance of afternoon showers.

What to bring for before the ride: 

If you’re driving to the ride start, you can make the most of this time by multi-tasking. If there is more than 30 minutes between leaving your home and starting the ride, hydrating and getting in some carb-rich snacks are smart pre-ride rituals. And by all means, don’t forget the coffee!

• Carb-rich snacks to nibble on like dried fruit, PB&Js, pretzels

• Fluid to sip on like water, sports drinks, coffee, tea and/or juice

• Bike pump

• Chain lube and rag

• Extra snacks for friends that didn’t bring enough snacks

What to bring for during the ride:

Visualize everything you will wear, as well as carry in your pockets, on your bike, and in your bike bag. I like to take a head-to-toe approach. 

• Helmet

• Sunglasses

• Neck tube or buff

• Jersey

• Rain jacket

• Extra clothes: arm warmers, base layers, leg warmers, shoe covers, vest

• Gloves

• Heart rate strap

• Bibs/shorts/pants/tights

• Socks

• Cycling shoes (with the right pedal setup)

• Chamois cream

• Sunscreen

• Lip balm (must have!)

• 1-3 snacks per hour of total time out on the ride (not ride time) plus 1-2 extra

• Wallet essentials (ID, credit card, cash, AAA card)

• Keys

• Mask (COVID-19 times)

• Phone

• 1 water bottle (if there are limited stops to get water)

• Extra clothes to maybe wear later

• Bike computer

• 2 tall water bottles with electrolyte drink mix

• Hand or bike frame air pump (highly recommended!)

• Saddle bag

  • 1-2 fresh tubes

  • Tire levers

  • Tire boots

  • Tire plugs

  • Multitool

  • Fresh Co2 cartridges with applicator (optional if packing a pump)

• Top tube bag or bar bag (if you have one)

  • Extra snacks

  • Lip balm

  • Travel size chamois cream

  • Travel size sunscreen

Ride buddy, check!

What to bring for after the ride:

• Recovery shake or snack to have immediately after the ride

• 2-3 extra bottles with water and/or electrolyte drink mix or other beverages

• Comfy clothes

• Towel or wash cloth

• Flip flops, slides, or other comfy shoes

Extra items that are good to consider in various conditions:

• Tarp (for protecting your car interior from a muddy bike)

• Washable bag (to put dirty clothes and shoes in after the ride)

• Plastic bags (to put between socks and shoes if you do not yet have shoe covers for cold/wet days…this totally works!)

• Cycling cap (to shield eyes from the road spray or intense sun)

• Savory and sweet snacks (flavor fatigue is real, and diversifying ride food will help ensure the body and mind get what they need to perform!)

• Electrolyte tablets or capsules (for extra hot days when it is essential to replace all the salt lost from sweat)

• Eye drops (for extra dry rides or rides where mud and grit gets in your eyes)

• First-Aid kit

• TUMS for extra extra long days when the tummy might not sit so well

• NSAIDS

This isn’t a comprehensive list—every athlete has their own essentials and hacks to make their ride more enjoyable. Start with this list, and modify as you need. Once you have your go-to checklist, make a habit of running through it before every ride. It’ll set you up for many happy miles in the saddle.

Kristen Arnold MS, RDN, CSSD is a registered dietitian with a private practice specializing in sports nutrition for women, a cycling coach with Source Endurance LLC, and a national-level road racer with Wolfpack p/b Jakroo. She is passionate about enhancing the performance of women through food and activity as well as riding all kinds of bikes.