First Aid For Cycling
Where to begin? Let’s start with the reassurance that cycling is much safer than many would have you believe. However, as Elvis Costello tells us, accidents will happen. The only thing a rider can do is ride smart, ride carefully, and ride prepared. Always plan for the best and prepare for the worst.
Whether you’re heading out on a cycle touring or bikepacking trip, you’re going to need to know some basic first aid and carry a solid first aid kit. There are very good standard ready-made first aid kits out there that you can pick up at your local pharmacy, outfitter store, or online. Ready-made first aid kits are great – they’re usually well-priced and come in a case made to hold all of their contents in well-organized, easy access compartments. However, they can also contain cheaply made components or include items you may not need. Consider building a custom-made first aid kit specifically designed for your cycling trip with exactly the right items you may need for the types of potential injuries you may face. This may be different depending on whether you’re planning a cycle touring or bikepacking trip. By doing it yourself, you’ll be able to control the quality and quantity of these items so that you have a highly customized first aid kit that will fit your specialized needs as well as your bike bags. You should keep your first aid kit in a dry bag to keep your medical supplies dry. If you’re planning to ride with a group on your cycle touring or bikepacking trip, don’t assume that somebody else in the group will bring the first aid kit or that they will know how to assemble one for your trip. Bottom line: you and you alone are responsible for your own health and safety.
Regardless of the type of trip you’re planning, you should always have your phone on you. We recommend that you download a first aid app onto your phone, such as the Red Cross First Aid App, that will provide you with helpful step-by-step guidance on the application of a wide range of first aid procedures. Keep your phone charged and know the emergency numbers in the region through which your riding, and you should always let your friends and family know where you’re headed. It’s also a good idea to keep your emergency contact numbers in your first aid kit, so that others will know who to contact if you’re not able to.
Types Of Cycling Injuries
Regardless of the type of cycling you’re planning to do on your trip, the injuries that you may face will most likely involve cuts, scrapes, and bruises. These types of injuries are, as they say, skin deep. They’re fairly simple and straightforward to deal with, especially if you have a good first aid kit and know how to clean up an uncomplicated wound. When cycle touring, you may also experience muscle and joint pain. You may also have to deal with what are called “saddle sores”, which are painful skin lesions on parts of the body that are in contact with a bicycle seat (your butt). Saddle sores may take some time to heal. You can treat them with specialized ointments or, in some cases, you may need to take a break for a few days and let things settle down down there. If it gets serious, you may even need to seek medical attention. Finally, cyclists also have to deal with all sorts of other minor complaints, such as insect bites, stings, and sunburns as well as heat and cold related maladies, such as heat stroke and frostbite. Obviously, for the more extreme injuries, such as serious contusions, fractures, and worst of all, head injuries, first aid is just meant to “stop the bleeding” and make sure the injured rider is comfortable while you call emergency services.
Build Your Own Cycling First Aid Kit
Cycle Touring First Aid Kit
Cycle touring trips typically involve a large portion of time on paved roads with some gravel or unpaved roads interspersed as well as an infrequent short and easy path or trail thrown in here and there for good measure (usually as short-cuts to get you back on a road). For this type of cycling trip, basic first aid supplies will almost always suffice. Cuts, scrapes, and bruises are probably (and hopefully) going to be the worst medical issues that you’ll have to deal with. A good first aid kit for cycle touring trips might contain the following basic medical supplies:
waterproof bandages or plasters of different shapes and sizes
butterfly bandages or sterile strips that function like stitches (such as 3M Nexcare Steri Strips)
sterile pad dressings and surgical tape
antiseptic wipes (alcohol or iodine) and hand sanitizer
antibiotic ointment such as Polysporin or Neosporin
metal scissors and tweezers
ointment for burns and road rash
acetaminophen (paracetamol) or ibuprofen (for temporary relief from minor pain)
chewable baby aspirin (for heart attacks)
Bikepacking First Aid Kit
Bikepacking involves riding off the beaten path on unpredictable terrain and therefore involves different challenges from cycle touring. You’re more likely to have more serious accidents and resulting injuries, like broken bones and head injuries, while bikepacking, and you’re probably going to be a long way from any meaningful help. A good first aid kit for bikepacking trips might contain the following basic medical supplies:
waterproof bandages or plasters of different shapes and sizes, including larger bandages
butterfly bandages or sterile strips that function like stitches (such as 3M Nexcare Steri Strips)
sterile pad dressings and surgical tape
antiseptic wipes (alcohol or iodine) and hand sanitizer
small irrigation syringe (for cleaning hard-to-reach places in complex wounds)
antibiotic ointment such as Polysporin or Neosporin
cling wrap (for “waterproofing” more serious bandaged wounds)
surgical gloves
compression wrap or tensor bandage
bandanas (for basic tourniquets and bandages) and safety pins
splint for fractured limbs
metal scissors and tweezers
ointment for burns and road rash
acetaminophen (paracetamol) or ibuprofen (for temporary relief from minor pain)
chewable aspirin (for heart attacks)
lightweight emergency (foil) blanket
Precautions And Preparations
Before you head out on your cycle touring or bikepacking trip, you should consider two factors that could play havoc with your excursion — weather and terrain surprises. We recommend that you do some research into these matters before you head out.
Weather
As we all know, despite weather forecasts and weather apps, predicting the weather with any accuracy can be a fool’s errand, especially in high altitude and micro-climate regions. It can get damn cold in the mountains in the summer and you’ll never know when you may get hit with a sudden storm. Also, one of the biggest challenges for cycle touring is strong headwinds, especially in open country, which can cause significant delays and setbacks, not to mention sore muscles and exhaustion. Be sure to understand the wind patterns in your region, which may change depending on the season. You may need to factor in some longer ride times and even some rest days.
Terrain
Study your maps and guide books to get a good understanding of the terrain you’ll be riding through. One of the most common setbacks on a cycling trip is when the terrain proves more difficult than anticipated. If you don’t factor in a major climb, you may not have estimated your daily distance properly and you may find yourself stranded between destinations or struggling in the dark to get to where you want to be. With these types of fowl-ups and resulting time loss, there can be sever consequences, including on your food and water rationing, your energy levels and exhaustion, and perhaps most importantly the interest of your companions!