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How to Prep for the Tour de Cure

May 24, 2024

Found in General,  Tour de Cure

Spring has sprung and it’s time to start preparing for this year’s Tour de Cure, because before you know it, this incredible event will be here.   

You should be extremely proud of yourself you have signed up to raise critical funds to support cancer care and research in B.C. and you are taking part in B.C.’s largest cycling fundraiser!   

Whether you’ve taken part before or this is your first time participating, we’ve put together some tips on how to prep for this year’s ride on August 24 to 25.  

Physical Prep: A Healthy Body   

It’s important to maintain a healthy lifestyle and body. By exercising regularly and making healthy food choices not only will it help you better engage in physical activity, it can also reduce your risk of cancer.  

In the months leading up to the ride, we suggest training consistently. For ideas on how to get started, see our sample training plan, presented by the Tour de Cure team and Wheaton Precious Metals, below.  

Remember, training plans are not one-size-fits-all, so develop a fitness plan that works best for you. We encourage you to exercise both on and off the bike, to work different muscle groups like your glutes, core and hamstrings, and we also recommend that you gradually ramp up your riding to avoid injury.  

If possible, sign up for a training session with other riders, so you can get accustomed to group cycling. There will be meet-up training rides with fellow members of the Tour de Cure community in various locations — sign up today!

On the day of the event, make sure you’re adequately fuelled with food. You’ll be burning a lot of energy, so ensure you consume enough carbohydrates and proteins the day before and the morning of the event. Be mindful of fibre-rich foods on the day of the ride, as they are harder to digest, and stick with foods you tolerate well. Also, make sure to stay well hydrated!  

Mental Prep: A Healthy State of Mind 

Proper training, hydration and nutrition also contribute to a healthy state of mind, which is crucial for preparing for a ride as epic as the Tour de Cure. 

Other simple ways you can help ease your mind ahead of time include familiarizing yourself with the route beforehand, even if it’s just reviewing the route map online, and getting there early on the day of the event. This prep will keep you from feeling frazzled by the time you start your ride. 

Another great way to mentally prepare for the ride is to set attainable goals for yourself and to bring your reason for riding — who are you riding for, or why is fundraising for the BC Cancer Foundation important to you? Keep these reasons at the forefront of your mind, as they’ll help you stay motivated in the time leading up to and during the ride. Also, feel free to bring a printed photo, letter or any keepsake with you on the day of the ride. 

And remember, this is a ride, not a race. It is more important to enjoy the ride and stay safe, so do not feel any pressure to descend quickly if this makes you feel uncomfortable.  

Technical Prep: Safety and Gear  

Your bike should be in good operating shape to ensure everything runs safely and smoothly during the ride. Consider the ABC’s proper level of Air in tires, Brakes recently serviced, and Chain cleaned and lubed. You don’t want to be cycling, only to realize your bike is not properly working. Plan to have your bike serviced in the weeks leading up to the event by a skilled mechanic.

We understand that things may happen to your bike mid-course, though, so don’t worry, there will be mechanical support at each pit stop and along the courses. They’ll help fix more complicated mechanical problems and will only charge for any parts that may be needed.  

You will be sharing the road with other riders and drivers, so ensure you are knowledgeable of the proper hand signals.  

What to Pack  

For the ride you’ll need a bicycle that’s properly fitted for you and a helmet. Check the expiry date on your helmet in advance  the rule of thumb is to replace a helmet that is older than five years  and helmets should ideally have Mips (multi-directional impact protection system) technology for an extra layer of security against concussions.

While using clipless pedals is recommended for better pedalling efficiency, power and control, many Tour de Cure cyclists finish the ride each year on bikes with regular pedals. So, choose the pedal set-up you are most comfortable with.

You should also bring a water bottle, sunscreen, a towel and basic bike gearincluding tools and supplies to change a flat tire, a pump and repair kit. Snacks and water will be available at pit stops along the course, but feel free to pack any additional sustenance along with you.

We also encourage everyone to be creative with their outfits or costumes!  And be sure to dress appropriately for the weather; we suggest moisture-wicking fabrics to prevent you from getting too sweaty or cold.


If you’re participating in the overnight camping experience, we recommend packing clothes, toiletries and towels. There will be showers and toilet facilities on site. Tents will be provided, but you’re welcome to bring your own if you prefer. You will also need to pack any additional camping equipment or sleeping comforts, like a sleeping bag, sleep mat and pillows.  

If you haven’t already signed up for the 2024 Tour de Cure and would like to participate, register now to secure your spot — you don’t want to miss out on this beyond epic event!  

If you’ve already registered, a Tour de Cure Ride Guide will be emailed to you with more details closer to the date of the event.