1. Clothing

• Jersey
  Knicks (shorts)
• Shoes and socks
  Helmet
• Sunglasses/Gloves (optional but recommended)

2. Gear

On person/bike at all times

• Mobile Phone (kept on during ride for other riders and support car to contact you)
• Water Bottles (at least 2)
• Lights - 1 front and 1 at back (recommended to leave these on during the day)
• Spare tubes (at least 2)
• Tyre levers (set of 3)
• Bike Pump
• ID Card (recommended to ride with a medical or donor card identifying name, home phone number and blood type – just in case of accident)
• Food/Water (see below)

Note: Tubes - make sure these match wheel diameters, 700C (standard size) or 650C (mostly for small or extra small womens bikes)

With Support Vehicles

• Cycle toolkit (including set of Allen keys)
• Rain/Spray Jacket
• Sunscreen

Note:  The support vehicles will also supply Gatorade, medical kits, sunscreen, tools for minor repairs and a lift when tired

Optional

• Puncture/chain repair kits
• Spare Knicks/socks
• Spare shoes/cleats
• Arm/leg warmers, toe/shoe covers (for warmth)

Food and Drink:

• Water/Gatorade (recommend one energy drink and one water bottle on your bike at a time)
• Muesli/Energy Bars (4-6 per day)
• Bananas (2-4 per day)
• Lollies/Dried fruit (figs were recommended which have a high energy rating although they’re also high in dietary fibre – your call)

Note: On a warm day you should drink at least a bottle every hour. On a cool day you could reduce this by a third – say at least 1 per 90 minutes. Remember to drink early and drink often – do not drink energy drink continuously as it will make you sick.  Drink at a rate your body can absorb – if you are feeling bloated you are drinking too much or too quickly.

Bike

Make sure it as been serviced in the month before the ride – check tyres are OK, oil on chain, spokes OK, wheels true, brakes work, cleats OK. Check steering/headset not too loose, no cracks in frame (especially around cranks).

Cycling Etiquette

Ride single file unless room for side-by-side, use hand signals and point out potholes and obstacles to the rider behind you, sing out “carback” if the group is holding up traffic.

Ride smaller gears and don’t over extend yourself and risk cramp. If you have a “hunger flat” and need to stop or are unwell, tell the others around you that you want to stop for a break.  Leave no one on their own if they’re felling unwell.

Be aware of the road conditions and traffic around you.  Be careful around shops for people opening car doors as you pass parked cars.  Watch cars entering from side streets and other hazards such as magpies, school kids and men with beards (mostly in mountains and around Yeoval).  Stop at designated morning, lunch and afternoon tea spots for a rest, food and toilet stop.

Recovery:

It is important to eat and drink (not alcohol) within 30 minutes of finishing for the day.  This is the time that the body will absorb the most energy.  Enjoy a main meal and beers later on.