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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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.
2 Comments
Thanks for sharing Carolin! It looks like you traveled to a lot of scenic areas!
Great insights Carolin! Kudos on another great video.