Touring Advice
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  1. Common Cycling Injuries
  2. Food as fuel
  3. Stretching
  4. First Aid

Common Cycling Injuries:

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Long distance cycling is hard, and aches and pains are common. Here’s some tips to prevent more serious injuries:





Saddle Sore:




Fuel for your engine:

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Basic fuel rules:

  1. Eat a well balanced diet
  2. Eat plenty of complex carbohydrates for energy
  3. Drink plenty of water and sports drinks
  4. Avoid simple sugars
  5. Eat steadily and frequently


Basically the goal in fueling your cycling trip is to keep your blood sugar level stable, while still taking in enough calories for energy. You need approximately 250 cal per hour of riding. Simple sugars cause your blood sugar levels to skyrocket. The body responds by increasing insulin production which neutralizes the sugars (into fats) leaving you low on energy. Complex carbs will release their sugars over a longer period of time, giving you the energy you need without increasing insulin production!

Complex carbs: pasta, grains, oatmeal and rice.

Carbs to avoid: White bread, instant rice, corn flakes, potatoes, sugar and honey.


Warming up the engine:

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Here are some exercises to help you prepare for your trip, and prevent injury.

Leg Muscles


Arms and Wrists


General Stretching

We find that the best stretch is the Yoga sun salutation because it stretches all the important muscles.

If yoga’s not your thing here’s the important stretches:

Engine repairs:

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If you are traveling somewhere that ambulances and access to hospitals may not be readily available, brush up on your basic first aid. Even if there is access to medical facilities you should still carry a first aid it. Here is some basic first aid for common and easily treatable cycling injuries.

Road rash

  1. Clean wound as soon as possible: rinse under water with antibacterial soap or dab with antibacterial solution.
  2. Cover wound with non-stick pad coated with antibiotic ointment or Second Skin
  3. If you use a non-stick pad, it will need to be changed daily until skin starts to grow back.
  4. Icing the wound will prevent swelling
  5. Keep dressings moist to prevent scab from forming. Scabs will only break open and prolong healing process.


  1. Administer Oral Rehydration Salts, not sports drinks.
  2. If severely dehydrated call an ambulance.

Heat exhaustion

Can be due to really hot environment or as a result of really heavy physical exertion
**Severe heat exhaustion can be life threatening!! Call an ambulance if symptoms really serious.

  1. Place in a cool place with feet and legs elevated
  2. Remove excess clothing
  3. Loosen clothes at neck and waist
  4. Give water to drink


  1. Cover area with a cloth soaked in cool water
  2. Apply sunburn ointment or cream (aloe works well)
  3. Protect burned areas from the sun.


Avoid by minimizing friction, apply cream or talcum powder before exercise.

  1. Clean the blister with antibacterial soap or rubbing alcohol.
  2. Use a sterile pin or needle to puncture a small hole at the side of the blister.
  3. Gently drain blister.
  4. Apply antibiotic ointment.
  5. Cover blister with a bandage. Change daily.
  6. If necessary, put donut shaped moleskin over bandage around the blister.

Our First Aid Kit contents