Here are some pointers on how you can prepare before the Unicef Challenge. Also some tips for during the Unicef Challenge. It will make cycling a lot easier and then you have more time to enjoy the ride.
Keep an eye on the weather forecast.
Make sure clothing lets out moist during warm weather or keeps you warm in cold weather
During cycling some people prefer to wear special shorts with a padded crotch (chamois) this to prevent chaffing (skin rash)
Cycling gloves give more comfort and protect you in the event of an accident
Sunburn is a high risk for cyclists. Please put a 30+ sunscreen lotion on all parts which are not covered by clothing. Do not put sunscreen lotion above your eyes; if you start sweating the lotion will run into your eyes
Sunglasses provide shade on your eyes and prevent dirt and other debris from getting in your eyes
We advise that you bring your own bike. You know that bike and it’s sounds and handling
Make sure the breaks are working perfectly
Make sure the gears work perfectly
If you have a repair kit….bring it!
Make sure your saddle is in the right position and that your tires are in good inflated condition
Food & Beverages
Carry if possible a bottle of water with you. During the stops we will provide you with new drinks.
Do not take to big of a sip at a time. And do not wait with drinking till you get thirsty.
Cycling is a very energy-consuming work, so do NOT skip breakfast. Start out with carbohydrates like: porridge, bread and rice products. On the road we will take care of foods like: bananas, apples, fruitcake, etc. They are easy to carry as well.
Practice eating when you ride. Avoid over-eating during the stops because riding a bike can cause discomfort if you eat too much
If you practice and on the Unicef Challenge 2015 day do a warm-up
Do a light stretch before and after the ride. This will prevent you pulling the tendons, reducing the risk of injury and decreasing the muscle tightness after exercise
Warm-ups can include: skipping, jogging games, aerobics and gentle stretching to music