Tuesday, October 15, 2013

First Ten Rules of Cycling (of 50 from Bicycling.com)

Tips To Make You A Better Cyclist


1. Layer Like A Wedding Cake

With winter months approaching, it's a great idea to pack yourself with layers to make it easy to regulate your temperature. Booties, vests and skullcaps, as well as arm, knee, and leg warmers can all be stashed in pockets as the day warms up.

2. Keep Your Head Up

Looking far down the road or trail will help when you see approaching traffic, spot the best line through corners, or recognize when someone's making a break.


3. Carry a Frame Pump. And a Spare Tube. And a Multi-tool with a chain breaker.

Basically, be prepared. You never know what you might face out there.

4. Listen to Your Bike

"A click or pop or scraping noise doesn't heal itself," says Calvin Jones, director of education at Park Tool. Pay attention to the sounds emanating from your ride and you'll know when it's time for some TLC.

Noise: Rattling over bumps
Common Culprit: Loose bottle-cage bolts or quick-release skewers
Solution: Tighten them

Noise: Thunk/shudder during braking or over bumps
Common Culprit: Loose headset
Solution: Adjust headset to remove excess play

Noise: Squeaking while pedaling
Common Culprit: Dry chain
Solution: Lube

Noise: Pop, followed by a skipping chain
Common Culprit: Frozen chain link; worn cassette and chain
Solution: Find and free frozen link... or replace chain, chainrings, and cassette.

Noise: Grinding noise during braking
Common Culprit: Grit in brake pads
Solution: Sand pads lightly to remove grit and grime

Noise: Clicks, squeals, or whines
Common Culprit: Could be any number of problems-from a loose stem to worn bottom-bracket bearings
Solution: Head in to Gotta Ride Bikes so we can fix it for you!

See our related post 22 Common  Cycling Issues and Their Solutions here!

5. Have a Plan

Improvement does not come accidentally. If you want to take your riding to the next level, you need to craft a strategy and set incremental goals to reach it. "Better yet, hire a coach to guide your way," suggests three-time Leadville 100 champion Rebecca Rusch.

6. Embrace the Rain

Unless you live in the desert, soggy rides are a part of life. Just dress appropriately: Layers and a rain jacket are optional during the summer, but become essential when temperatures begin to drop.

7. Keep a Spare Kit in Your Car

You never know when you'll have the chance to sneak in a ride. Borrowing or renting a bike is easy, but it's harder to find a spare helmet, shoes, and chamois. Keeping a kit in your car all but ensures you'll never miss an impromptu ride. Scour bike swaps for secondhand shoes, pedals, and other items, but buy a new helmet.

8. It's Okay to Stop

Don't be afraid to pull over for a good swimming hole, hot spring, ice-cream stand, cafe, bakery, or dive bar. In fact, some of the best rides are planned around these diversions.


9. Keep Your Perspective

Like most young professional riders, Ted King is learning how to balance the demands of training and family obligations with the extensive travel and training his job requires. Here's what he's learned so far.

When training: set a goal for every ride- even if the goal is recovery
When racing: ride smart, don't chop corners, and remember that the local shop ride is not the World Championships
On the road: think like a motorist. Maybe there's a reason the guy in the pickup truck is pissed at you.

10. Refuel Right

The key recovery window is the 30 minutes following a ride; that's when your body needs protein to repair muscles and help reload its energy stores, so make sure to get at least 20 to 25 grams. Stacy Sims, a nutritionist at Stanford University, recommends six to eight ounces of nonfat Greek yogurt with walnuts or berries. Or try this protein rich smoothie: Before working out, put 1.5 scoops whey protein powder, 1/2 cup frozen strawberries or blueberries, 1/2 frozen banana, 2 tablespoons nonfat Greek yogurt, 2 tablespoons flaxseed meal, and 1 cup vanilla almond milk into a blender (but don't blend it yet). Store in the refrigerator. Whirl and drink when you return.

Gotta Ride Bikes is located at
20475 Hwy 46 West #210 in Bulverde , TX 78070
 (830) 438-1229

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