Chafing creams, stretching and other strategies for success

By Robin Esrock

Having explored Quebec, Prince Edward Island and British Columbia with Great Canadian Trails, I’ve picked up tips and tricks to make these incredible bike itineraries – or any bike itinerary – more comfortable and enjoyable. While strong muscles and veteran saddle experience help, it’s not nearly as essential as having the right gear, attitude and bike hacks. Whether you’re planning on tackling the KVR or Confederation Trail, the Blueberry Route, Rumrunners or Rideau Heritage Trail, these tips will literally go a long way.

Anti-Chafe

Chafing thighs rarely come up in polite company, but unless your butt is accustomed to spending hours on a bike saddle, pick up an anti-chafe cream or balm. These natural products reduce potentially painful friction from repetitive motion and perspiration. Popular with cyclists and runners, long-lasting products like Body Glide, Chamois Butt’r or Cycle Glide resemble roll-on deodorants and dry fast, avoiding clothing stains or messy grease. Light and inexpensive, apply it generously at all friction points: thighs, armpits, or anywhere clothing might rub you the wrong way. Don't limit yourself to traditional cycling areas either. Feet can chafe in shoes, and even contact from a helmet strap can become problematic over multiple days. The key is prevention, as once the chafing starts, it's difficult to stop.

Stretching

Cycling’s repetitive nature stresses muscles and creates stiffness that accumulates over multiple days. To minimize ouches, stretching is essential before and after days on the saddle. Focus on your hips, hamstrings, calves, and lower back, as these are the areas that tend to tighten during long rides. Hours gripping handlebars can create tension in your shoulders, neck, and wrists. Simple shoulder rolls and gentle neck stretches can work wonders. A simple five-minute routine before mounting your bike can prepare your body for the day ahead, while post-ride stretching helps prevent stiffness and injury, and also aids in recovery.

Padded Shorts

If there's one item of gear that can transform a multi-day cycling experience, it's a quality pair of padded bike shorts. The chamois pad is about cushioning, reducing friction and providing support where you need it most. Choose shorts with a seamless, antibacterial chamois that won't bunch or shift during long rides. The padding should be dense enough to provide protection but not so thick that it feels like you’re wearing a diaper. Many cyclists prefer shorts with flat-seam construction to minimize chafing points. I’ve found one pair is adequate for a week-long itinerary, but bring along multiple pairs if it’s going to be a hot week of weather. Cycling shorts dry quickly, so you can hand-wash and air-dry them each evening to maintain their condition and freshness.

Headwear

Stretchy, light and multi-purpose, a buff is another essential for your multi-day cycling trip. Use it as a face mask if you hit a dusty section. Use it to wipe away sweat or rain water. Use it to tie up hair, protect your neck from sun exposure, or to increase scalp comfort under a helmet. Use it as a fashionable headscarf or cravat, or a small, effective face cloth. There’s so many uses you may as well pack two of them. A lightweight, foldable cap with a small brim will also help with any helmet discomfort (just make sure there are no pressure points), while also providing sun protection and keeping sweat out of your eyes. Both should be made from synthetic materials for quick drying if you need to wash or rinse them.

E-Bikes

Renting an e-bike for a Canadian adventure isn't about taking the easy way out, it's about opening up possibilities that might otherwise be beyond your reach. As a modest cycling enthusiast with an even more modest fitness level, e-bikes have been a total game-changer for me. Multiple speed settings allow anyone to tackle distances and hills that would normally be insurmountable, opening up the terrain without worrying too much about exhaustion, injuries, or encroaching age. Modern batteries easily cover the daily range, but don’t forget to charge them each day. E-bikes add physical effort without sacrificing the feeling of accomplishment when you reach a destination under your own steam.

Footwear

Cycling shoes are designed for better power transfer, but you’re cruising through Canadian countryside, not racing the Tour de France. With clipless pedals, you don’t have to overthink your feet. Bring along sturdy, comfortable shoes with stiff soles that won’t flex excessively. I recommend waterproof day-hikers, just in case it rains, or you want to leave the trail and scramble up some rocks for a better lake view. Pack a comfy pair of sandals (I love my Oofos Recovery Sandals) for after the ride, and some light slip-ons for the evening. When it comes to socks, always go for moisture-wicking synthetic materials over cotton.

Hydration

The Great White North gets pretty hot and humid in summer. Some folks prefer a water bottle, others a lightweight, expandable hydration bladder packed in bag for easy sips while riding. Whatever your preference, just make sure you drink water and remain hydrated. Lunch stops are usually generous with time and opportunities to rehydrate, but it’s best to save that cold beer for the end of the day.

Sun and Rain

Fortune favours the prepared, rain or shine. A combination of reflective surfaces like lakes and ocean, plus long summer days can lead to severe sunburn faster than you might expect. Apply high SPF cream to your arms, neck, legs, ankles and behind your knees before you set off, and reapply if you sweat heavily or stop for a cooling lake swim. Some sport-specific sunscreens are designed to stay put during vigorous activity and not sting your eyes when you sweat. I’ve personally had a lot of success with natural zinc or mineral sunscreen products. I also recommend lip balm with an SPF to avoid chapped, sunburned lips. Carry a lightweight windbreaker that can be easily accessed from your panniers (saddle bags). Look for products with ventilation features to prevent overheating when the wind dies down. Wear synthetic shirts that dry quickly, both for sweat or if you get caught in a rain shower.

Gloves

After hours of gripping your handlebars, your hands will take a beating without proper protection. Quality cycling gloves are about comfort, safety, control, and preventing hand fatigue that can compromise your ability to brake and steer. Look for gloves with padded palms that provide cushioning against road vibration while maintaining dexterity for gear shifting and braking. Synthetic materials with good ventilation work best for Canadian conditions, as they'll dry quickly if you get caught in rain and won't retain odors during multi-day trips. I prefer fingerless gloves which make it easier to handle my phone, zippers or snacks. For cooler weather or mountain rides, full-finger gloves are recommended to provide better protection against wind and cold.

Layers

Four seasons in one day are not uncommon with Canada’s famously unpredictable weather, shifting from blazing sunshine to sudden thunderstorms or unexpected cold snaps. Pack a layering system that is versatile enough to handle weather swings while remaining light and packable in your panniers. Start with a moisture-wicking base layer to keep you dry and comfortable. Add an insulating mid-layer like a light fleece or synthetic jacket that can be easily removed and stored. Top it off with a windproof and waterproof shell to protect you from the elements without adding excessive bulk. Avoid cotton, which retains moisture and loses its insulating properties when wet.

Sunglass Straps

I recommend a secure retainer strap, just in case you go over any bumps. Losing your sunglasses on a remote trail is a bummer, especially if they’re prescription lenses. Wraparound sunglasses provide peripheral protection and won't slide down your nose during vigorous pedaling. If you wear prescription lenses, pack back-ups in your luggage just in case.

Phone Holders

Our phones serve as a GPS, emergency communication device, camera, and entertainment system. Fumbling for one while riding is both dangerous and inconvenient. Bring along a secure phone holder that clamps to your handlebars, making sure it’s tight enough to withstand bumps and vibrations. Position your phone where it's easily visible without requiring you to look down significantly, so you don’t compromise your road awareness or strain your neck. The mount should allow for quick removal when you stop, both for security and to prevent theft. As always, never let a device distract you from the road ahead.

Eye on the Prize

As you get used to your bike, pace and terrain, the first couple days can feel a little disorientating. Inevitably and soon enough, it all clicks together beautifully. Pace yourself from the beginning of the ride. It’s better to arrive at your destination with energy to spare than push hard early and struggle for the remaining days. Even on the trails, ride defensively, stay visible, and always assume that drivers or wildlife haven't seen you. Remember, it’s all about the journey, not the destination. Don't become so focused on covering distance that you forget to stop, breathe, and appreciate the incredible country you're exploring.

Robin Esrock is the bestselling author of The Great Canadian Bucket List, and The Great Global Bucket List.