Banner’s Dr. Lane provides tips for Saturday’s El Tour de Tucson

Staying Safe on the Road: Expert Cycling Tips from Dr. Allison Lane

With thousands of cyclists gearing up for this year’s El Tour de Tucson, preparation and safety are key to making race day both enjoyable and injury-free. To help riders get ready, Allison Lane, MD, with the Banner – University Medicine Sports Medicine Program shares her expert insight on how to prevent injuries, stay hydrated and recognize when to rest.

Dr. Lane specializes in non-operative musculoskeletal and orthopedic injuries, sports-related concussions and comprehensive care of the athlete. In addition to her clinical work, she provides medical coverage for a wide range of sporting events and teams.

As an experienced physician and community sports medicine leader, Dr. Lane offers guidance every cyclist can use to ride strong and stay safe.

What are the most common injuries you see among cyclists leading up to or during major rides like El Tour de Tucson, and how can riders prevent them?

Dr. Lane: Overuse injuries are the most common problems we see as cyclists gear up for events like El Tour de Tucson, often showing up as pain in the knees, hips, back, neck, hands or feet. Poor bike fit or riding posture may contribute, so getting a professional bike fitting at a local shop can go a long way in injury prevention. We also see these injuries when riders train too hard, too fast. To stay healthy, increase your time in the saddle and mileage gradually, mix in interval and strength training, take rest days, and stay on top of hydration and nutrition. Finding the right balance between training stress and recovery helps keep your body strong and ready for the ride.

What should riders focus on in the final week before the race to make sure their body is ready — without over-training?

Dr. Lane: In the final week before an endurance race like El Tour de Tucson, recognize the hard work you’ve already put in and shift your focus to tapering and rest. Keep your body loose with light spins, short high-intensity bursts, or easy cross-training, but avoid long or strenuous rides. Prioritize hydration and stick to a balanced diet, avoiding any new foods or supplements this close to race day. Review the course, think through your pacing and strategy, and give yourself time to mentally prepare; this is what you trained for!

For cyclists new to long-distance events, what safety checks or gear essentials do you recommend before getting on the road?

Dr. Lane: Even though there are usually support UTVs and plenty of friendly riders out on the course, endurance events cover a lot of ground, so it’s important to be as safe and self-sufficient as you can. With so many cyclists around you, review basic cycling safety and group-ride etiquette before race day. Flats and mechanical issues happen, so make sure you know how to remove a wheel, carry the right supplies, and change a tire on your own. Check that your bike, helmet, shoes, and gear are all in good working order, including charged electronic shifters, a clean chain, and topped off tires. Stick with clothing, gear, and fuel you’ve already tested in training, and make a simple race-day checklist, so you don’t forget the essentials, especially your bike.

Heat and dehydration can sneak up quickly during endurance events in the desert. What are your best tips for staying hydrated and recognizing early warning signs of heat-related illness?

Dr. Lane: Proper hydration for an endurance event begins days before the race. It’s important to focus on good nutrition and consistent hydration throughout the week, especially the day before. Limit alcohol and excessive caffeine, as they can lead to fluid loss. During the race, fuel and hydrate early and often, don’t wait until you feel thirsty or tired. A good rule of thumb is to sip an electrolyte drink every 10–20 minutes and take in small amounts of fuel every 15–30 minutes to keep your energy steady and help prevent dehydration. Dehydration is a big risk factor in heat-related illness, but not the only risk factor, so if you feel cramps, dizziness, nausea, a headache, or any other possible symptoms of heat illness, seek medical help on the course and don’t try to push through.

If a rider starts feeling pain or discomfort during the race, how can they tell the difference between normal fatigue and a possible injury that needs attention?

Dr. Lane: Normal fatigue usually comes slowly, with a dull or burning sensation spreading across larger muscle groups like the quads and typically improves with rest. Most riders have felt this discomfort during training and understand it is a necessary part of building endurance. But if you notice pain that comes on more suddenly, feels sharper or different from your usual training fatigue, especially if it’s focused on one specific spot, it may be a sign of an injury. Banner Sports Medicine will have Athletic Trainers, Sports Medicine Physicians, Emergency Medicine Physicians, and Paramedics on site to help with any race-day concerns. We’re here to support you, keep you safe, and help you stay healthy on and off the course.