Sunglasses: to reduce glare and keep insects and dust out of eyes
T-shirt or cycling top: avoid mesh tops which do not provide sufficient protection from the sun, and avoid dark colours that absorb the heat
Cycling shorts: proper cycling shorts are recommended as the insert is seam free and provides additional padding. Seams in shorts can be very uncomfortable after a few hours.
Cycling gloves: to protect hands in case of a fall, and to reduce vibrations leading to sore hands and wrists
Shoes: trainers are fine. Cleated shoes and matching pedals are recommended, but look for cleats that are countersunk into the sole. These shoes are multi functional.
Suntan lotion: even if it leads to nothing more complex, simple sunburn can be very painful
Spare T-shirt: to swap for the riding one when stopped for any length of time
Warm windproof gear: to avoid getting a chill when stopped. At mountain passes it is worth putting such gear on otherwise the descent can be painfully cold. If the weather isn’t perfect then lots of additional thin layers built from a thermal top base are best at keeping out the cold. Running bottoms and thermal gloves are welcome additions.
Cycling in rain can be cold and unpleasant, and once cold it is hard to get warm again. Take the following gear with you:
Reasonably lightweight but fully waterproof top: essential. If cycling at night then make sure it has reflective features to comply with the lighting regulations. On its own it will be fine for showers.
Fibre-pile fleece jacket: to wear under your waterproof top in heavy or driving rain to keep out the cold. The fibre pile is also good for retaining warmth when wet and it dries quickly
Fibre-pile hat: to wear under your helmet
Gloves: waterproof well-insulated gloves are available but can be bulky
Trousers: it’s a choice of close-knit cycling trousers which retain the warmth, uncomfortable waterproof trousers, or just accepting the cold and wet.
Non-cycling clothes
Take what you are prepared to carry, but try and be presentable; the standard of dress in most bars and restaurants is fairly high. The smart casual look is usually acceptable.
Sundries
Camera and mobile phone: chargers need to work with the local supply. Mains voltage is 220V 50Hz; plugs are of the round two-pin variety
Earplugs: hotels can be noisy
Eating implements: daytime eating will often involve a picnic so take a tin and bottle opener, and knife (usually a Swiss Army knife). Remember to put knives and the like in your hold luggage
First aid kit: take a small first aid kit. These are readily available from pharmacists, bike and outdoor shops
Wash kit: soap, towel (can be kept small if staying in hotels), toothbrush etc
Camping
If camping the load will increase in terms of volume and weight. Tent, foam sleeping mat, sleeping bag, stove and cooking utensils can easily add 5 to 7kg, not to mention any long-term food items. Front panniers may now be essential. Tents can be broken into their component parts and shared amongst the group.
Tents
Most of the main manufacturers make suitable tents for cyclists: generally two-person, easy to erect and fairly lightweight, ranging from 1kg to just under 4kg. If travelling solo a backpacking/mountain marathon type is both smaller and lighter (1kg or less). Cycling tents tend to have a porch or extension for storage purposes. Manufacturers to consider include Hilleberg, Saunders, Terra Nova, Vango and Vaude.
Stoves
Methylated spirits-fuelled stoves such as those made by Trangia are well proven, pack neatly and come with a matching pan set, which avoids the separate cooking pans required with a gas burner. Fuel – methylated spirits or gas canisters – will have to be located on arrival. Even so the weight will be 1kg+ excluding cutlery and cleaning materials. If concerned about weight it is possible to get away with a Swiss Army knife and spoon along with a small pan and lightweight mountain stove.
Sleeping gear
A spring or autumn trip means a two- or three-season sleeping bag, but don’t forget that most of Spain is above 600m so while daytime temperatures may rise to 25°C in summer, nights (and early mornings) are very cool. If in doubt take a silk liner which is both light to carry and warm to sleep in. A good night’s sleep is essential to recovery, so it may be wise to take a Therm-a-rest which, though slightly heavier, is infinitely more comfortable than a basic foam sleeping mat.
Eating and Drinking en route
Eating
A good breakfast starts the day well, but cycling requires regular intakes of fuel and replenishment will soon be needed. Readily available and convenient foods are fruit, bread, cakes, biscuits and chocolate.
Bananas (plátanos), oranges (naranjas) and apples (manzanas) are widely available all year round. Other fruits tend to be seasonal.
Bread is the carbohydrate staple of Spain: even the smallest village will have a panadería, which you can expect to be open mornings (including Sunday) and evenings (rarely Sunday). Getting fresh bread should not be a problem, but many panaderías lack any external sign advertising their presence. Most bread uses refined flour, so if you want wholemeal or wholewheat ask for pan integral. Cheese and tuna make good fillings. Tuna packed in vegetable or olive oil can remove the need to use butter or margarine, which can be troublesome to carry.
Small cakes are cheap to buy and make excellent cycling food, but avoid the highly packaged confections that look better than they taste. Magdalenas, small cup cakes often flavoured with lemon, can be bought by the dozen and are highly recommended. Avoid the wholemeal variety which tends to be drier and less instantly gratifying. Also recommended are valencianas, similar but finger shaped.
Sotres and the Collado de Pandébano with their lush hay meadows (Route 8)
In many villages the shops are small and specialised: a bread shop only sells bread, the fruit shop only fruit and vegetables, and the grocer only packaged goods. Purchasing the day’s food is a good way of practising the language, especially numbers.
Drinking
Correct hydration is important for good health. Water is essential to biological function. Dehydration, loss of water, thickens the blood and reduces its oxygen-carrying capacity, so reducing performance. Sweating is the main way the body cools itself during hard work. Should sweating be insufficient the body will subconsciously reduce the work level to prevent the body’s core temperature from rising to dangerous levels. Conversely too much water, hyperhydration, dilutes the blood salt concentrations and can be life-threatening.
Even without exercise, in warm climates the body would normally lose 2.5kg a day through urination, skin evaporation and breathing. The water is replaced by drinking and metabolising food. Cycling on a hot day can generate one to two litres of sweat per hour going uphill. The body can absorb about 0.8 litres an hour, so the body is bound to endure some water loss during the day. At the very onset of dehydration the body reacts by shutting down urination and initiates a thirst reaction. The thirst reaction and the body’s mechanisms for coping with dehydration may diminish with age.
Drinking to maintain correct hydration should be considered a whole-day process. Drink freely to satisfy your thirst. Drinking in anticipation of sweat loss or to match rates of sweating can lead to hyperhydration and is best avoided. Coffee and tea are diuretics but one or two cups should have no effect on hydration status. Water is good for hydration and readily available. Many find a flavoured drink