Cycling vacation advice

• If you or your children have any particular health needs, always tell your cycling guide.
• Make sure you stay hydrated. It is hard to get children to drink water sometimes, so if you are on a family cycling vacation, be wary of the fact that but they won’t realise how much they need it when cycling. Even if the sun isn’t shining. Consider hydration backpacks, style Camelbak, so that they have water on them at all times.
• Time to talk chafing. It’s a reality. Heat, fabric and vibration do not a happy marriage make. You will get friction and irritation on those bits you would rather not. So take precautions, especially if you are going on a cycling vacation that covers fairly decent distances. A hundred years ago when cyclists wore baggy woollen shorts, it was said that they would put a raw steak down there to prevent friction. And then enjoy it on the bbq at the end of the day. Today, thankfully, we have padded shorts and anti-chaff creams. Another secret is to go commando under the padded shorts, and let the cycling shorts do their magic, as they have no seams and are breathable. But you can never go wrong with a jar of Sudocrem tucked in the pannier.
• Ensure you have your bike carefully adjusted to your body. This is vital, to prevent injured knees or back. An adjustment of millimetres can make all the difference, prevent injury, enable you to cycle for longer and also reduce the risk of, yes, there it is again, chafing.
• On a cycle in remote, wilderness areas don’t drink from the rivers. Even if they are glacial and gorgeous, they can be a source of bacteria. You can boil the water, but do so for five minutes in elevated areas. You can also filter using purification tablets such Biox Aqua drops. Note iodine tablets are now illegal in the EU.
• Make sure you are up to date with routine vaccinations and if you are traveling far afield, visit your GP at least six weeks before travel to obtain any other vaccinations. The NHS website Fit for Travel gives detailed health information worldwide.
• Be wary of touching animals while cycling, especially dogs (and they are always attracted to cyclists) as rabies is still prevalent in many countries.
• Consult your doctor or travel clinic before remote cycling vacations - they may be able to prescribe antibiotics and antidiarrhoeal medication to take with you, as well as recommending other items such as antihistamines, rehydration salts and medication for altitude sickness, if you are taking on a hardcore cycling vacation, which you can take with you. And always have a basic first aid kit too.
• Even if it is cooling off, or indeed cold, in the mountains, the sun can still be very strong, so always wear sunscreen.
• Although this is more common for hikers, cyclists do often rest in remote areas, so inform yourself in advance about any dangers from wildlife. Or insects such as ticks which carry Lyme disease. Make sure you carry tweezers so that you can remove them and be sure to inspect your bodies carefully at the end of the day. Always apply a deterrent (a natural one is best for children such as lemon eucalyptus) and then suncream. Read this guide for top tick tips.

Check the rules of the road in destinations you are visiting, although hopefully you will be off road for a lot of your cycling vacation.

MP3 Players are a general no no when cycling. There are different schools of thought on this, but all in all, it is better to be aware of your surroundings, especially when you are on unfamiliar territory.

In many countries, wearing helmets is not compulsory, but we all know it makes sense. It is advisable to consider bringing your own with you, so that you can guarantee it hasn’t been damaged.

Lights and hi visibility gear from dusk are a must.

If you are cycling behind someone, keep a safe distance and if you are riding two abreast, the rule of thumb is to only do this during daylight hours.

Drinking alcohol and cycling is not advisable, and in many countries the same rules apply to cyclists as vehicle drivers. So, cycle and drink responsibly.

Be prepared with maps, compass, rain gear, pocketknife, matches and a whistle if you are going on a remote, self-guided cycling vacation. You can buy mini emergency kits on eBay for a tenner. Although if you are traveling with a tour operator, you will always have an emergency contact number. Remember to have it with you at all times.

Write down the local emergency numbers before you set out, including mountain rescue, if relevant. And always tell someone where you are going. Make sure your mobile phone is charged too.

Always check the weather forecast, especially if you are cycling in extreme climates where flash floods, hurricanes or lightning storms are a possibility. The World Meteorological Organisation is excellent.

One of the most common causes for mountain rescue is hypothermia usually brought about by exhaustion and injury. So make sure you have enough food and water and the right layers if you are cycling in remote areas.

Be wary of lightning storms and, if they do occur, get off your bike immediately and do not touch it. Get below the treeline and stay away from summits or isolated trees. Stay as low as you can. Although if there is a risk of flash flooding, you need to get to higher ground, which is confusing. But don’t be afraid to ask for shelter. Also, if you are cycling with a friend, don’t be tempted to huddle your way through the storm to keep warm, if you are stuck out in the open. Stay apart and stay low.

Cycling in extreme heat can be dangerous and deaths do, tragically occur. In warm climates, cycle early in the morning and late in the afternoon, cover up and drink lots. Consider adding rehydration powders to your water. Many cycling companies don’t offer trips in the height of summer anyway, for health and safety reasons.