First time cycling away from home? 8 tips to help you get ready!

Explore the beauty of the French Riviera while learning cycling strategies to keep you pedaling strong and other tips throughout your trip. What’s helped you ride back to back days confidently? Thanks for watching!

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Disclaimer: If you are inexperienced in exercising or considering starting a fresh fitness regimen, it is advisable to consult with your healthcare provider. This video may provide insights into health, fitness, or nutrition, and it is intended solely for educational purposes. It is essential to understand that this information should not be viewed as a substitute for seeking guidance from a qualified medical professional or recommended treatment. Please be aware that engaging in any exercise or program is entirely at your own discretion and risk.

Hey everyone, welcome back! In today’s video,  I’ll be sharing tips I’ve gained over the   years from my cycling-focused vacations and  how I’ve kept bonking at bay. This video is   going to be more of a ‘listen to’, perfect for  multitasking—whether you’re cleaning your bike,  

Getting ready , or going about your routine.  If you happen to glance at the screen,   you’ll mostly find views of me and my buddies  riding through the stunning French Riviera   and get a glimpse of the road and gravel  scene in the mountains of Nice, France.

So let’s get into it! 1. Dial in your recovery routine. Riding   back-to-back volume days can take a toll on your  body. Therefore, having a personalized, effective   pre and post-ride routine in place beforehand will  help manage the aches and pains day after day. It  

Took me five years of trial and error to dial in  my mobility movements, find a breakfast that works   reliably for me and digests well, and implement  effective resistance band exercises—all before   I even get on my bike. After the ride, ensure  you fuel with sufficient carbs and protein for  

Quick intake. This process, followed for years,  has served me well day after day. I recommend   experimenting with your routine to have reference  points for your own pain management. I know this   sounds extensive, but the hard truth about  this is that as we age, especially as women,  

Muscle mass decreases approximately 3–8% per  decade after the age of 30. I have a strong   proclivity for maintenance, flexibility,  and strength conditioning off my bike.   It’ll help you feel more grounded and confident,  preparing you well for today and tomorrow’s ride. 

2. Speaking of recovery, include a recovery  ride, especially after a big volume session.   This shorter, flat, and gentle activity  helps increase blood flow to the muscles   without additional stress. Other benefits  include improving circulation to support the   repair and recovery of damaged tissues. Sleep  is also vital and where a lot of the recovery  

And muscle repair happens. Use recovery days as  an opportunity to leisurely explore local areas,   either on foot or by bike, and join food and city  tours. Your body has gone through a lot—treat it   with some love, and it will be there for you when  you need it most, like sprinting to the summit. 

3. Carry a bladder. When doing a long ride  in a new area, I carry a day pack with a 2L   bladder. Totally optional but provides peace of  mind. There are ways to also store it on your   bike if cycling with a backpack is not your  thing. This has saved me multiple times in  

Foreign areas where water stops are minimal and  uncertain. Sure, your back gets a little sweaty,   but I’d rather have that than no water. I ONLY  add water because its easier to clean. I keep my   electrolytes in my bottle on my bike. There are  backpacks that are cycling-specific as well. I  

Prefer a CamelBak because of its numerous  pockets, and I can wear it off the bike,   use it as a airport carry-on, and take it hiking  with me. Multipurpose gear is a win in my book.  4. Consider merino wool. I brought only two  lightweight, long-sleeves abroad for three  

Weeks. They are not your standard three-pocket  jerseys though, so I relied on my frame bag   and backpack for holding items. This is  a perfect layering piece for temperatures   as low as 45degrees fahrenheit or by itself up  to 70degrees which was the temperature range I  

Experienced. The long sleeves offer sun protection  while still being surprisingly breathable.   Merino wool is known for being breathable,  moisture-wicking, odor-resistant, quick-drying,   and temperature-regulating proeprties. Apparently,  Sheep know a thing or two about temperature   regulation and staying nearly odorless. 5. Bring snacks from home. Bring enough  

Snacks to last for at least 50% of your ride or  more depending on accessibility to stores. Bring   the ones you know that work for your needs. I  bring sport specific fuel like gels, gummies,   or electrolytes since in some places,  those are rarer to come by. In France,  

Baguettes are perfect with you on rides. It  fits nicely in your bottle cage, back pocket,   or even strapped to your bike. There were also  markets around the corner so we stocked up on   bars and other snacks. So make sure you can find  what you need upon arrival or bring your own food. 

6. Pace yourself. Pacing yourself is  crucial for energy conservation. It   allows your body to acclimate to the  terrain, elevation, and intensity,   preventing premature fatigue. Going slow in the  beginning ensures you can maintain your stamina  

70% into the ride. I usually have a second wind  when I know the end is near because I’ve saved   enough energy and can empty the tank. For me,  the goal for each ride is to push myself enough  

So I can ride a similar volume again tomorrow. 7. The weight of your bike is mostly negligible.   Bike weight is mostly negligible. Unless you’re  racing, the weight is not that important; in fact,   you get stronger after riding with a heavy bike.  My gravel bike weighs about 30lbs with just water  

Bottles. It’s steel, rugged, and fits me like a  glove. With bikepacking equipment, it can go up to   an intimidating 50lbs. Imagine lugging that up a  mild hill! I recall on my first bikepacking trip,  

I weighed my loaded bike for the first time, and  it was 45lbs. I was so close to deciding not to   go because I was scared I’d get back pain just  dragging it up even the tiniest of hills. After  

A pep talk with my buddy, he reminded me that  bikepacking is about spending time with friends,   enjoying the scenery, stopping whenever you  like, and going slow is par for the course.   Everyone else will also have a heavy bike  too. Just do your best, and whatever happens,  

You’ll have some great stories to come  away with. And he was absolutely right.  8. Ask bike shops for route suggestions. If  your planning allows for this flexibility,   look for bike shops and cycling focused cafes  if you want route suggestions. Often times,  

Employees will be happy to share information  with you based on the type of riding you plan   on doing. we stopped at Cafe du Cycliste  and they were SO helpful. Their shop had   a topographical table of the region with a  box of laser pointers. they even shared they  

Had an archive sale the weekend we were  there so we stocked up. The perk about   asking bike shops is their knowledge of the  current road conditions, whether its snowy   at certain elevation or if its rained recently.  they’ll also tell if you if certain segments are  

Too soggy to ride on. Of course, you can also  use the internet and find any free resources. There you have it—these are just a few tips  to help you operate like a well-oiled machine.   Eat well before a ride, stay hydrated and  fueled during the ride, and properly cool  

Down after the ride. Everyone will have their  own style of traveling and recovery routines,   more or less. This is what has consistently  worked for me, so I can feel my best every   day. What tips do you have when cycling abroad?  Let me know in the comments! Thanks for watching.