September is packed with long distance events across Canada — including the RBC Gran Fondo — and tackling them takes more than fitness — it takes preparation. And that doesn’t just apply to road events. While I haven’t done a Fondo myself (yet), I’ve completed long multi-days gravel rides, raced a couple handfuls of enduro races and even dipped my toes in the triathlon world.
Along the way, I’ve learned lessons from my own experience and from chatting with endurance athletes. Here are a few takeaways that can help you ride stronger, smarter, and happier on those long days in the saddle.
Nutrition: Train Your Gut
One of the most common mistakes riders make is trying new foods on race day. Your body needs to be accustomed to your fuel to avoid any unpleasant surprises. After all, you’re already asking a lot from it, so don’t add extra stress it doesn’t need.
-
Test in training: Use long rides to experiment with gels, chews, bars, or even real food like bananas or homemade oatmeal bars. If using gels, I like to stick to natural options like Krono Nutrition or even make my own using water, sea salt and maple syrup (I miss my sugar shack, oui).
-
Hydration + fuel balance: Combine fluids and calories at regular intervals (e.g., every 20–30 minutes) to avoid bonking. Don’t wait until you feel thirsty or hungry — by then, your energy levels are already dropping. Aim to sip water or an electrolyte drink consistently throughout the ride, and pair it with small bites of energy gels, chews, or real food to maintain steady blood sugar.
-
Know what works for you: Everyone digests differently and has different tastes. From experience, I know I can’t rely on just sweet snacks for long rides. While I can easily handle a full samosa on a long ride (best ride snack in my opinion), that might be a little much for someone else. Practice timing, portion sizes, and combinations during training so your body knows what to expect on race day.
Tip: Never try a new supplement, energy gel, or drink on event day. Many events give samples from sponsors at registration, and it can be tempting to give one a try. But if it's new to you, save it for another ride—stick with what you’ve trained with to avoid unwanted surprises.
Photo Credit: Jānis Hofmanis | Sweet and salty snack options sound like a perfect aid station to me...
Layering: Comfort is Key
Weather can change fast during long rides, and with early start times like 6 AM (!!!). Smart layering keeps you comfortable (and riding faster, stronger, and happier) without weighing you down.
-
Base layer: Start with a proper cycling base layer made of moisture-wicking, breathable fabrics that pull sweat away from your skin (check out the Assos Summer Skin Layer Men - Women). Unlike regular cotton, these materials help regulate your body temperature and prevent chafing during long rides. Look for a close-fitting layer that moves with your body, keeps you dry, and provides a comfortable foundation under your jersey.
-
Arm/Knee Warmers: Lightweight, stretchable arm/knee warmers are perfect for cooler mornings or variable conditions. They’re easy to pull on at the start of a ride and just as easy to remove and stow in a pocket as the day warms up. Compared to a full long-sleeve jersey, arm warmers give you flexibility without adding bulk, keeping you comfortable throughout the ride.
-
Outer layer: Always bring a lightweight wind- or waterproof jacket to protect yourself against changing conditions. Look for a jacket that’s breathable, packable, and easy to stow in a jersey pocket when not in use. This way, you stay warm and dry without carrying unnecessary bulk, whether the weather shifts mid-ride or you hit unexpected rain or wind.
-
Gloves & socks: Small details like breathable gloves and moisture-wicking socks can make a big difference over hours in the saddle.
The Sweet Protection Falconer 2VI is one of our most popular helmet with an optional aero version.
Gear That Makes a Difference
Sometimes small tweaks in your setup have a big impact on performance and comfort.
-
Aero helmets: Safety always comes first—but the right aero helmet also cuts drag, keeps you cool, and adds style to your ride. It’s a smart investment in both speed and comfort.
-
Pedals: High-quality pedals can improve power transfer, efficiency, and overall ride feel. Pedals with integrated power meters, like the new Favero lineup, are a great upgrade for riders who want to track their output and monitor performance. They provide accurate data to help you pace yourself, optimize training, and get the most out of your long rides.
-
Bottles & cages: It may sound simple, but the right setup makes a big difference. Secure cages and easy-access bottles keep hydration effortless—and keep you strong for the long haul.
Pre-Ride Checklist
Here’s a quick list to make sure nothing is overlooked before the big day:
- Bike inspection: Check your tires, brakes, chain, and gears to make sure everything’s running smoothly. Do this well before race day—last-minute fixes at your local shop can be tough to squeeze in.
- Pedals and cleats: Make sure everything is tight — losing a cleat mid-ride can make the whole experience a lot more challenging! Speaking by experience...
- Hydration: Fill bottles with water and electrolytes so you’re ready to ride from the start.
- Nutrition: Pack gels, bars, chews, or any real-food snacks you’ve practiced with. Study your route ahead of time to know where the aid stations are, so you can pace yourself and make sure you’re eating and hydrating consistently throughout the ride.
- Layers: Choose clothing based on the forecast, including base layers, arm warmers, and a packable outer jacket.
- Tools & spares: Bring a multi-tool, spare tube, pump & CO₂ cartridge, and anything else you might need for minor repairs on the road. Also make sure you know how to use them.
- Identification, emergency info, and cash/card.
Conclusion
For the dedicated few, race day is all about chasing the win. But for most of us, it’s about enjoying the ride, pushing our limits, and celebrating months of training. With the right preparation, you’ll spend less time worrying, more time riding strong, and—most importantly—having fun.
We’d love to help you reach your goals, whatever they may be. Don't hesitate to stop by the store to chat with our team, or contact us online.
Leave a comment