Supply List
2007 by Race Across America, LLC (Colorado). All rights reserved.
Bicycle Clothing Warm/Hot Weather
• Short sleeve jerseys • Shorts • Arm warmers • Knee warmers/leg warmers • Sweatband/headband • Undershirt • Light socks • Lightweight long sleeve shirt – some people use this when it is very hot. It
provides skin protection and it can be soaked with water.
Cold, Windy, Rainy Weather
• Wind vest • Wind jacket • Tights • Heavy, long-sleeve jersey • Rain pants • Rain jacket • Thermal vest • Winter hat/ear band • Balaklava • Shower Cap • Long fingered gloves • Rain mitts • Heavy socks • Booties/toe warmers
Safety Equipment
• Helmet (+ spare) • Cycling Shoes • Extra Cycling Shoes (perhaps one size larger in case of feet swelling) • Cycling Gloves • Cycling Cap • Reflective vest • Reflective ankle bands • Sunglasses (+ spare) • Clear glasses • Prescription glasses
Medical/First Aid Kit • Insurance card • Prescription medications – be sure the Crew knows when and how much should be
• Sunscreen • Lip balm with sun protection • Bag Balm or Vaseline • Chamois cream • Nupracanal – to deaden bad saddle sores • Ibuprofen • Tums or Maalox – for upset stomach • NoDoz - caffeine • Mouthwash • Toothbrush/toothpaste • Salt tablets or electrolytes • Advil/Aleve • Xylocaine • Neosporin – antibiotic cream • Hand lotion • Aloe Vera lotion – for sunburn • Icy-hot • Topical anesthetic – for bad saddle sores • Breathe-Right strips • Ear Plugs – for sleeping • Visine – for dry eyes with lots of wind • Nasal Spray – to keep the nose moist in the dry air of the mountains • Eye Cover – for sleeping • Baby Wipes – great for a quick refresher, clean up • Betadine • Ace Bandages • Band Aids (various sizes) • Medical tape • Antiseptic wipes • 2nd skin – covers blisters • Moleskin • Bunion pads • Knee or ankle brace/support/wrap • Face mask – for hazy, dusty air • Tweezers • Medical information for all Crew and Racers • Massage lotion – better than oil • Space blanket – for very cold • Vinyl gloves
Vehicle Setup • Bike rack (roof or rear) with ability to hold spare wheels • Yellow rear flashing lights • Slow moving vehicle triangle (magnetic) • Caution bikes ahead sign • External music system • Racer’s CDs/Tapes • Sponsor signs • Clear contact paper – apply this before applying signage for easy removed. See the
• Large ice chest • Feeder/small ice chest (for prepared food) • Crates or plastic bins for organization • Plastic or indoor/outdoor carpet – put this on the floor of the vehicle and it will help
Communication and Electrical • Cell phone and car charger • Car to car radios or walkie-talkies • Car to racer radio • CB-PA system • 12v extension cables • Inverter • 12v 2-to1 or 3-to1 adapters • Flashlight or headlamp • Instructions for all electronics – CB, PA, radios, cell phone • Batteries • Watch with alarm • MP3 player with charger
Navigation • Flashlight/headlamp • Clipboard • Highlighter • Permanent marker • Pen • Pad of paper • Map/Atlas • Calculator • Route Books – at least two per vehicle General Vehicle Supplies • Spare keys for all vehicles, even if just to get into the vehicle • Paper towels • Window cleaner • Garbage bags – kitchen size encourage more frequent emptying of trash • Antiseptic hand cleaner • Handi-wipes – often better than toilet paper • Toilet paper • Small whisk broom – to clean the vehicle • Privacy sheet – for changing clothes or going to the bathroom outside the vehicle
Paperwork • Dashboard Protocol • Race rules (in Route Book) • Race phone #s • Crew/Vehicle phone numbers • Emergency contact info for all Racers and Crew • Insurance information for all Racers and Crew • Consent forms for treatment for any minors Racing or Crewing • Crew schedule • Crew notes and strategies
Vehicle Trouble Kit • Oil • Coolant • Jumper cables • Spare fuses – all sizes • Emergency flares – make sure you know how to use them • Small shovel • Fire extinguisher – make sure everyone knows where this is • Bungee cords • Rope • Car jack • Spare tire – preferably full size • Wheel lock tool – if the wheels have locking hubcaps • Tire Sealant – get the right size for your tires • Degreaser • Rags • Towing Strap • Vinyl gloves to keep your hands clean Food and drink • Stop and eat sheets • Camelbak (+ spare) • Spare Camelbak baldder • Water bottles for water – use separate water bottles for water and food • Water bottles for liquid food • Gel flasks • Gallon jugs with screw top lids – screw tops are less likely to pop off and spill • Powdered food, pre-measured either into gallon jugs or into plastic bags to be mixed
• Sources of salt – V-8, salt tabs, pickles • Crackers • Cookies • Fruit • Energy bars • Chips/pretzels • Sandwich stuff (bread, turkey/ham, cheese, mustard/mayo, PBJ). Turkey is much
more popular and palatable than ham. Mayo is great for getting a little fat intake.
• Thermos for hot water – can be very useful on cold nights, especially out west • Cup O’Soup • Crew food and drinks • Ziploc bags • PediaSure – helps bring a Racer back from dehydration. Sort of a poor mans IV • Ensure • Pickles • Pringles/potato chips • Coke – for the caffeine • Sprite – helps to settle an upset stomach • Vitamin and Supplements
In general, buy brand name items. They are a little more expensive, but Racers and Crew are more likely to eat them. Food Preparation Supplies • Cutting board • Utensils (sharp knife) • Clorox – to clean out water bottles and food bottles • Paper Towels • Thermos – for hot water or coffee • Funnel – for pouring power into gallon jugs or water bottles Misc • Money/credit card in money bag with receipts • Camera and battery charger • Video camera and charger • Sleeping bag • Sleeping pad • Small pillow or pillow case • Socks to put ice in for around the neck when it is hot • Binoculars • Reflective vest or ankle bands for Crew for at night for visibility • Water spray bottle or super soaker • Wash cloths • Laundry bag • Laundry soap • Bathroom scale – this can be used to check the weight of the Racer. Gaining or
General Fix-It Kit • Duct tape • Electrical tape • Zipties • Brown packing tape • Clear packing tape • Utility knife with spare blades • Pipe clamps • Pocket knife/leatherman • Tape measure • Cable ties/twist ties • Rubber bands • Sewing kit • Super glue • Scissors • Velcro/stick-back Velcro • Scotch tape • Safety pins • Binder clips Basic Bike Supplies • Bike • Spare bike (or two) • Spare wheels • Floor pump or Quik-fil • Spare tubes • Tire irons • Bicycle computer • Heart-rate monitor and chest strap • Aerobars • Headlight • Taillight • Batteries for headlight and taillight
Bike Parts • Tires • Tubes including long-stem tubes if necessary • Chain and chain pins • Brake and derailleur cables • Extra cleats • Seat cover • Other seats – these can be useful if you have seat problem to switch to another
• Pedals • Platform pedals • Spokes for your wheel or Fiber Fix • Cassette • Schrader Valve adapter – for gas station air pumps • Rim strips • Valve extender • Cable housing • Seatpost – make sure to get the right size for your bike • Seatpost binder bolt or seatpost clamp – make sure to the appropriate piece for your
• Bar tape or foam pads • Bolts (water bottle, chainring, other) • Brake pads • Aerobar pads – they often fly off with a bicycle on top of the roof • Spenco insoles • Spare computer batteries • Extra light mounts • Spare headlight and taillight • Spare headlight bulbs • Headset spacers • Handlebar plugs • To consider – high stem, derailleurs, shifters, water bottle cages, bottom bracket
NOTE: With several bikes you can often scavenge parts from one bike for the other if necessary.
Bike Toolkit • Floor pump • Chain lube/WD-40 • Allen wrenches • Screw drivers • Pliers • Needle-nose pliers • Bottom bracket wrench • Headset wrench • Cone wrenches or hub tools • Tire irons • Cassette whip • Chain tool • Measuring tape • Bike set-up dimensions • Duct tape • Loc-tite • Electrical tape • Patch kit • Rags • Pedal wrench • Zip-ties • Grease • Spoke tool, including special spoke tool for your wheels • Repair stand/truing stand • Crescent wrenches/hex wrenches • Wire cutters • Pocket knife or leatherman • Scissors
Nutritional Therapy Approach and Case Study Struggling to Control Weight The fol owing information is for GPs only. It is not intended for use by the general public. It is not intended to promote the services of any nutritional therapist but is provided for GPs to better understand how a nutritional therapist may work. Nutritional therapy is recognised as a complementary medicine.
Light therapy is not for everyone. Specific medications or conditions can cause a person to develop sensitivity to light. The fol owing questions are intended to help determine if light therapy is the best choice of treatment for you. Please read the fol owing questions and circle YES OR NO. Have you ever had any of the fol owing conditions: Acute or Cutaneous Porphyria Y