Follow these words of wisdom and you'll feel like a pro in no time.
Group Riding
Before you join a group ride you should know how to change a flat tire and how to drink while riding. Always arrive 15 minutes early—the posted time is the time they usually leave the meet area. If it is your first ride with a group tell the leader and talk to the people on the ride if you're having trouble.
Know that the posted speed is the average speed, you may go faster and slower than that speed. During the ride be aware of people and obstacles around you. Always tell the ride leader or at least someone when leaving the group. If you ride in front of the ride leader, the leader is no longer responsible for you. If you are in a pace line, keep it smooth: Don't brake, don't speed up when taking your turn at the front, be careful when standing up so not to cause your bike to kick back, point out obstacles, don't stare at the person's wheel in front of you, and please don't hit it.
Do not try a ride longer than 50 percent more miles than you have previously ridden. If a you want to ride a century, you should build up to it by doing successively longer rides each weekend in the six weeks leading up to the big event.
Cotton
Don't wear it unless absolutely necessary, that includes underwear. Bike shorts are designed to be in direct contact with your skin. The padded chamois usually has anti-microbial fabric. Cotton soaks up moisture and can cause chafing or blisters.
Tire Pressure
Check tire pressure before every ride. Riders often overlook pressurizing tires and ride on under inflated tires. This can increase the chances of pinch-flats. Inflating to the maximum pressure, however, is often too much. Tires that have too much pressure are more susceptible to punctures and wear faster. Also be careful about keeping your bike in the car in the summer, the tube may burst or go flat.
Chains
The chain is a critical part of the bike's performance and safety. Clean and lube it often. Most chains should be changed after about 2,000 miles but there are tools available to check for chain stretch. When purchasing a new chain, know if you need an 8, 9 or 10 speed chain. You will need a special chain tool to remove and replace the chain, unless you have a master link. Measure the new chain again the old chain once it is removed. If you are unsure how to do this, visit a local bike shop and they will replace the chain for you for a small fee.
Seat Height
Correct seat position allows for a slight bend, about 30 percent, in the knee at the bottom of the pedal stroke. You're not supposed to reach the ground while sitting on the seat. A low saddle stresses the tendon that connects your kneecap to your tibia. A high position forces you to reach for the pedals, which can strain the tendons in the back of the knee, so if your knee hurts in the back, lower your seat. If it hurts in the front, raise your seat, but only move it in small increments until you reach the best height for you. All this assumes your bike is the correct size for you.
A professional
bike fitting is well worth the money. Ask the bike shop where you
purchased the bike if they do a professional bike fit.
Fuel
Drink before you're thirsty and eat before you're hungry. Some believe you should drink every 15 minutes and eat every 15 miles. Hunger and thirst signals mean that your body is already lacking something. You don't want to bonk it can be ugly. Handy fast snacks include; gels, Fig Newton's, food bars, honey, trail mix and PB&J. This is especially important when riding more than 50 miles.
You really need to pay attention to eating nutritious foods and stay well hydrated in the days prior to a long ride. In addition, make sure you bring more water and food than you think you'll need on the ride. On rides longer than an hour, a recovery drink should be consumed within 20 minutes after getting off the bike.
Pedals
Ditch the flat pedals and toe clips, you will become more efficient when pedaling with clipless pedals. With clipless pedals you can learn to pedal more efficiently. Imagine tracing a circle with your heel: concentrate on pulling up, pushing the pedal across the top, and pulling backward at the bottom as if you're trying to scrape mud off the sole of your shoe.
Gears
Shift your gears. When you slowly push hard gears your leg muscles do most of the work. Spinning smaller gears and pedaling faster transfers the workload to your aerobic system. You'll find a sweet spot where no part of your body feels like it's working too hard. So if you're tired in the legs, shift to an easier gear. If you're tired in the lungs, shift to a harder gear.
Also, remember to clean your cassette at least monthly. If shifting is rough, makes a lot of noise or the chain skips, the cables may have stretched and you will need an adjustment. If you are unsure of how to do this, visit a local bike shop and they will do it for you for a small fee or possibly no fee if you purchased the bike at the shop.
Road Rules
Hold your line, don't cross the center line, ride no more than two abreast, don't ride on the shoulder, obey the traffic signs and signals, ride and act like you are driving a car. Check your state's Department of Transportation for more information about cycling safety.
Increase your confidence at a cycling event.
Lehigh Valley Cycling Examiner Sallie Urffer is a master competitive cyclist, bicycle race official, bike shop sales associate, cycling advocate and volunteer.
Examiner.com is the inside source for everything local. Powered by Examiners, the largest pool of knowledgeable and passionate contributors in the world, we provide unique and original content to enhance life in your local city wherever that may be.
Group Riding
Before you join a group ride you should know how to change a flat tire and how to drink while riding. Always arrive 15 minutes early—the posted time is the time they usually leave the meet area. If it is your first ride with a group tell the leader and talk to the people on the ride if you're having trouble.
Know that the posted speed is the average speed, you may go faster and slower than that speed. During the ride be aware of people and obstacles around you. Always tell the ride leader or at least someone when leaving the group. If you ride in front of the ride leader, the leader is no longer responsible for you. If you are in a pace line, keep it smooth: Don't brake, don't speed up when taking your turn at the front, be careful when standing up so not to cause your bike to kick back, point out obstacles, don't stare at the person's wheel in front of you, and please don't hit it.
Do not try a ride longer than 50 percent more miles than you have previously ridden. If a you want to ride a century, you should build up to it by doing successively longer rides each weekend in the six weeks leading up to the big event.
Cotton
Don't wear it unless absolutely necessary, that includes underwear. Bike shorts are designed to be in direct contact with your skin. The padded chamois usually has anti-microbial fabric. Cotton soaks up moisture and can cause chafing or blisters.
Tire Pressure
Check tire pressure before every ride. Riders often overlook pressurizing tires and ride on under inflated tires. This can increase the chances of pinch-flats. Inflating to the maximum pressure, however, is often too much. Tires that have too much pressure are more susceptible to punctures and wear faster. Also be careful about keeping your bike in the car in the summer, the tube may burst or go flat.
Chains
The chain is a critical part of the bike's performance and safety. Clean and lube it often. Most chains should be changed after about 2,000 miles but there are tools available to check for chain stretch. When purchasing a new chain, know if you need an 8, 9 or 10 speed chain. You will need a special chain tool to remove and replace the chain, unless you have a master link. Measure the new chain again the old chain once it is removed. If you are unsure how to do this, visit a local bike shop and they will replace the chain for you for a small fee.
Seat Height
Correct seat position allows for a slight bend, about 30 percent, in the knee at the bottom of the pedal stroke. You're not supposed to reach the ground while sitting on the seat. A low saddle stresses the tendon that connects your kneecap to your tibia. A high position forces you to reach for the pedals, which can strain the tendons in the back of the knee, so if your knee hurts in the back, lower your seat. If it hurts in the front, raise your seat, but only move it in small increments until you reach the best height for you. All this assumes your bike is the correct size for you.
Fuel
Drink before you're thirsty and eat before you're hungry. Some believe you should drink every 15 minutes and eat every 15 miles. Hunger and thirst signals mean that your body is already lacking something. You don't want to bonk it can be ugly. Handy fast snacks include; gels, Fig Newton's, food bars, honey, trail mix and PB&J. This is especially important when riding more than 50 miles.
You really need to pay attention to eating nutritious foods and stay well hydrated in the days prior to a long ride. In addition, make sure you bring more water and food than you think you'll need on the ride. On rides longer than an hour, a recovery drink should be consumed within 20 minutes after getting off the bike.
Pedals
Ditch the flat pedals and toe clips, you will become more efficient when pedaling with clipless pedals. With clipless pedals you can learn to pedal more efficiently. Imagine tracing a circle with your heel: concentrate on pulling up, pushing the pedal across the top, and pulling backward at the bottom as if you're trying to scrape mud off the sole of your shoe.
Gears
Shift your gears. When you slowly push hard gears your leg muscles do most of the work. Spinning smaller gears and pedaling faster transfers the workload to your aerobic system. You'll find a sweet spot where no part of your body feels like it's working too hard. So if you're tired in the legs, shift to an easier gear. If you're tired in the lungs, shift to a harder gear.
Also, remember to clean your cassette at least monthly. If shifting is rough, makes a lot of noise or the chain skips, the cables may have stretched and you will need an adjustment. If you are unsure of how to do this, visit a local bike shop and they will do it for you for a small fee or possibly no fee if you purchased the bike at the shop.
Road Rules
Hold your line, don't cross the center line, ride no more than two abreast, don't ride on the shoulder, obey the traffic signs and signals, ride and act like you are driving a car. Check your state's Department of Transportation for more information about cycling safety.
Increase your confidence at a cycling event.Lehigh Valley Cycling Examiner Sallie Urffer is a master competitive cyclist, bicycle race official, bike shop sales associate, cycling advocate and volunteer.
Examiner.com is the inside source for everything local. Powered by Examiners, the largest pool of knowledgeable and passionate contributors in the world, we provide unique and original content to enhance life in your local city wherever that may be.
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