A long distance bike ride has a different meaning for different individuals. For one cyclist it may mean 20 miles and for another it may mean 120 miles. Prior to beginning a ride always check to ensure that you have all of the necessary equipment and each piece is in proper order. You should also periodically check your bike to ensure that all of the bolts are tightened properly and all parts are correctly functioning.
Spare Tube and Repair Kit
If you ride frequently, it is inevitable that you will get a flat tire. The last thing you want is to be 30 miles from home with a flat and no way to repair the problem. Always carry a spare tube, tire levers, pump and a patch kit. Carry the tube and patch kit because you might get a flat more than once in a ride. Before every ride, check tire inflation to ensure that you have the correct air pressure. Most flats are "pinch" flats, which are caused by having too little air pressure in the tire. Carry a multi-tool that contains the appropriate size hex wrenches necessary for your particular bike. This allows you to make any necessary adjustments to the bike or tighten any bolts that have become loose during your ride. The multi-tool should contain a chain tool to make any chain repairs out on the road. An under-the-seat saddle bag stores the tools needed for a long distance ride.
Helmet
It should go without saying that you must wear a helmet every time that you ride. Head injuries, due to impact, are quite common in cycling. There were 716 bicycle fatalities in 2008, reported the Bicycle Helmet Safety Institute. Sixty-two percent of these fatalities were related to head injuries. Modern helmets are lightweight and vented to optimize cooling on hot days.
Jersey and Shorts
Cycling jerseys are made of breathable material for optimal cooling and designed to fit tightly to provide improved aerodynamics. They serve multiple purposes on long rides. They protect the cyclist from the sun, provide a thin layer of protection in case of a crash and provide pockets for carrying necessities. The importance of wearing a good pair of shorts on a long ride cannot be emphasized enough. There is nothing worse than feeling uncomfortable 30 miles into a 100 mile ride. A good pair of shorts possesses a pad that is thicker where it is needed for cushioning and thinner in other areas to prevent chafing.
Gloves
Gloves provide a layer of cushion between your hands and the handle bars. This helps dampen road vibrations and can help prevent finger numbness on long rides. Gloves also help prevent road rash in case of a crash.
Sunglasses
Sunglasses are an important part of a cyclist's equipment. Purchase sunglasses that do not block peripheral vision and that allow you to look further down the road without blocking your view with the top of the glasses. Sunglasses protect your eyes from the sun's rays, the wind, flying bugs and debris.
Water Bottle and Cages
Maintaining proper hydration is vital for health and performance. Most bikes are equipped with water bottle cage bolts located on both the seat tube and down tube of the bike frame. Attach bottle cages to both locations and carry two full bottles of water at the start of every ride. Water bottle cages are designed to fit cycling water bottles, and not all "athletic" water bottles will fit. Although smaller water bottles fit, purchase 24-oz. bottles. It is better to have too much water than too little.
References
- "The Complete Book of Road Cycling and Racing"; Will Peveler Ph.D.; 2009
- "Serious Cycling"; Edmund Burke Ph.D.; 2002
- Bicycle Helmet Safety Institute: Helmets
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