Be it an amateur or a seasoned cyclist, there is a lot to bear in mind before you start out on your cycle ride, writes Deepthi Velkur.
While riding a cycle might seem simple, it can get complicated and dangerous as you cover more distance\terrains on the ride. Here are a few simple fixes to make your ride safe and enjoyable.
To get the right placement of the saddle during a cycle ride, ensure the saddle is at your hip crest. Adjust the seat accordingly to keep it pointing straight and not tilted up or down. While on the saddle, you should comfortably reach the handlebars and toes touching the ground on both sides.
Carry spares or tools
Before you take off on a cycle ride, it’s essential to do a pre-ride inspection and carry along minimum equipment such as Tyre levers, mini pump, spare tubes, patches(instant stick on type), and multi-tool with chain link extractor.
Fueling your ride
Do not wait until a point where your body is completely drained of energy. Drink every 20mins or so throughout the cycle ride to ensure your constantly fueled. Don’t eat\ drink too much as you end up feeling sick. Plan well ahead to have food\drink in reserve and fuel yourself regularly so you don’t run the risk of bonking.
Gears improve the efficiency of power over different terrains. Maintain a cadence of 70-90rpm on flat roads. Shift to easier gears for climbs and harder gears for going downhill. Riding in a higher gear with low cadence uses fast twitch muscles that make your muscle fibre tire out easily. If your off on a long cycle ride, using a lower gear with higher cadence activates the lower twitch muscles which is more beneficial and promotes greater endurance.
Riding too far, too soon
Aiming high is good but knowing your ability and riding within those limits is important. Don’t blow your confidence by riding too much too soon. Steady and consistent training is where you find yourself progressing forward than hammering it from the start.
Poor bike maintenance
Doing regular checks on the cycle is a good practice. Pay attention to brakes, handlebars, gears, and tyres. Regular cleaning of the bike and lubricating of the chain is a must. Also, servicing at regular intervals keeps the bike in excellent condition.
Before you start your cycle ride, check the weather forecast for the entire duration of your ride. In cold weather conditions, layering up helps you to stay warm. Dress light with just a pair of shorts and a shirt in humid\warm conditions. Do carry a windproof\waterproof layer at all times as it will come of use in hilly terrains with a drastic change in elevation and rain storms.
ABOUT THE AUTHOR
Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.