You also should carry some type of high-energy food. Usually food is available when you want it, but there are always times when you may need a boost.

Don’t put yourself in danger because you’re not drinking enough fluids. The temperature, wind, distance and previous day’s events all will determine your need for fluids. One rule of thumb is that a bicyclist should drink water every 15 minutes, but water is not enough. You should carry at least two water bottles with you. Because we sweat and lose those precious minerals when we exercise, we have to replace them through sports drinks and other fluids. And since certain beverages can hinder the effectiveness of some important vitamins and minerals, it’s a good idea to have some vitamins on hand.

Sugar and carbohydrates keep your body going on the Tour De Cure, but don’t try to eat them all at one sitting. It’s much better to eat several times a day than to try to pedal on a full stomach. And, as all seasoned ADA Tour De Cure riders know, there’s always a rest stop just up ahead.  All of our rest stops also have signs to tell you how many carbs are in each item.