Bike Tips

You’ll be Safer, Faster and more Fit! 

BY Alan Ley

 

 
 
  • In cooler or warm weather, spin faster (90+ RPM) instead of pushing large gears to warm up quicker.

  • Riding at 15 mph, it’s easy to balance the bike. To improve your bike balance and skills, try riding at 4 mph for a few minutes. 

  • Relax on the bike. Tension creates unnecessary energy loss. Almost always ride with your elbows bent, shoulders relaxed and fingers loose. 

  • The most overlooked area to relax when you are riding is your toes! Relase the tension to save energy.

  • Check and keep your tires inflated every time you ride, and keep your chain and gears clean and lightly lubed. 

  • Tilt the water bottle, not your head, when drinking.

  • On long rides move around on the seat, stand, change your hand position, change your speed and relieve the pressure from your bottom and hands. 

  • Two easy things to do to have a better/faster/easier ride: Check and keep your tires inflated every time you ride, and keep your chain and gears clean and lightly lubed. 

  • Tilt the water bottle, not your head, when drinking.

  • On long rides move around on the seat, stand, change your hand position, change your speed and relieve the pressure from your bottom and hands. 

  • When it’s cold out, put your water bottle in the back pocket of your bike jersey. It won’t freeze, and if you put hot chocolate, tea or coffee in it, it will help keep you warm on frosty days.

  • If you have knee or hip pain, try raising your saddle.

  • The day after a hard ride or race, active recovery is best. A 10 to 30 minute easy spin can help flush out waste products and make your achy, stiff body feel better.  Doing nothing is the worst thing you can do. 

  • When riding hard, try focusing on the ‘out breath.’ You must get rid of the bad air before the good air can fall in. 

  • Keep your chin up and shoulders relaxed when pushing the effort.

  • A quiet bike is a happy bike. Clean, tighten, adjust and lube your machine. 

  • Road bars should be as wide as your shoulders. If they are not wide enough it will inhibit your breathing. 

  • When standing on the bike, don’t let your head or body weight get over the front wheel. Keep your weight on the pedals.   

 

Smile more.  Be Happy.  Have Fun.  Ride Safe.

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