Clothing, Food & Water - 2009 Great Escapade
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Keep warm, eat well and stay hydrated.
Clothing
- We encourage you, when you start your training preparation, to wear the clothes you intend to take on the 2009 Great Escapade. This will reveal if you feel comfortable over long distances and during different weather conditions.
- Helmets are compulsory for all cyclists. For a bicycle helmet to be effective it must fit properly and be worn in the correct manner. For more information, see our Helmet Guide.
- Shoes with stiff soles or runners are sufficient. Special touring and cycling shoes are available. These can help to make the energy transfer through the pedals more efficient. More information can be found on the Shoes Information Sheet.
- Cycling shorts have a padded crotch to take up some of the road shock and help prevent chafing. These are usually worn without underpants for increased comfort, and need to be washed daily.
- Cycling gloves give comfort through padding and give a better grip on the handlebars. The Gloves Information Sheet has more information.
- Wet weather gear - ideally in a bright colour - should be carried at all time just in case the weather turns. See our Ride Gear Information Sheet for more information.
- Sunburn is a high risk for cyclists. Shirts with collars and long sleeves are good (loose shirts can be worn over t-shirts), as are lightweight scarves to protect the back of the neck and flap hats that can be worn under your helmet. Use a 30+ sunscreen to cover all exposed areas and don't forget the back of your hands.
- Clothes washing facilities will be available on the campsite during each afternoon. Our Dishwash facility also converts to a clothes washing facility and our Shower Contractor, Sam's Hire, will be bringing along some washing troughs for all to use. There are also Laundromats situated in several towns along the Route.
Food & Water
- Each Rider mush have at least one water bottle. Two water bottles are ideal.
- Dehydration is a common cause of fatigue and headaches can lead to more serious conditions such as heat stroke. It is easy to prevent dehydration if a few precautions are followed.
- Before you start riding, drink a glass of water; more if it's going to be hot.
- Drink powders specifically marketed for sports people can actually leave you thirstier. If you use these drinks, make up a lower strength than stated in the directions. Never make a stronger brew than directions state - this can lead to dehydration and nausea.
- Drink regularly (every 20 minutes or more frequently in hot weather) as you cycle - don't wait until you feel thirsty as it will be too late.
- For a longer day ride, carry at least two large bottles full of water. Refill bottles regularly.
- Cycling is energy consuming work so don't skip breakfast. It is important to start out with fuel such as complex carbohydrates. Porridge, bread and rice are good cycling foods. Bananas, apples, bread with various fillings, fruit cake, boiled new potatoes, 'health' bars are a few suggestions for foods to carry with you.