Seven Ways To be A Better Cyclist
by Colin Johnson on 2007-09-22
So you've seen the Tour De France and your imagination has been captured. You are health conscious and you believe in fitness. You dust off your cycle and hit the streets. Great! Just before you head off, though, do take a moment to absorb this article and avoid the pitfalls of so many.
1. A thorough check of your cycle (and the kids' cycles if they're heading out too) should be made before you leave home. Brakes, gear changes, seat heights and even the bell should be given a once over. Comfort is a key if the day is to be a success. Be careful that gears, chains and cogs aren't sprayed with products that cause sand and grit to stick to them as over time this will cause a break down of these moving parts. A puncture kit for your journey is a must! Don't leave home without it.
2. If possible ride with others. If fitness is your motivation, this helps to keep you accountable and you are less likely to opt out if you just don't feel up to it today. If you're a serious cyclist and competing is your driving force, then a buddy of comparitive standard will help push you to the next level. If fun is a high priority, then having others there to enjoy the ride, the scenery and the experience will heighten the event significantly. Obviously the safety factor also comes in here. A companion may even save your life one day. If riding alone is the only option, then always let others know your route.
3. Don't head off without a plan. Organisation is the key here. Is the route cyclist friendly and how long will it take? Unless you are experienced do not even think about embarking on treacherous stretches which are not cyclist-friendly. Stay calm, even if aggravated by motorists who don't see you or care if you're there. This is life, you can't change it by getting frustrated and angry during your ride. Next time you're out and about in the car, check out roads and routes which would be suitable for your next bike ride. Store them away in your memory, or keep a book with a record of where you've been and where you'd like to explore next.
4. You need to attach and take a water bottle and sip from it regularly to keep you hydrated. An amino based drink is ideal for serious riders. Try a drink designed to give advanced energy and endurance with carbs which also replaces electrolytes and prevents dehydration. This will enhance your performance on the bike. Other excellent essentials include bananas, other fruit and energy boosters.
5. Give some thought to your clothing so that you're both safe and comfortable. You need to stay cool in hot conditions and retain heat in cooler environments. Wear bright colours so you can be clearly seen. Don't forget that helmets save lives: this is a proven fact. Never ride without a suitable helmet and if you are outfitting kids, make sure the helmet fits correctly and that the chin strap is tight enough. (Kids can sometimes loosen these and do not benefit from the necessary cushioning effect if and when they fall off). I would also strongly recommend that your bike be fitted with a number of reflectors and a light.
6. Don't forget the whole family. Okay, you've got the bug, now it's time to enthuse everyone in the family. There's no greater sight than a whole family out cycling on a beautiful day. The tiniest tot can be strapped in to a bike seat behind mum or dad and grandad and grandma can ride too. These days there is growing awareness of the need to provide cycle tracks away from dangerous traffic and these can be wonderfully scenic. Take pro-active steps to build family time and model fitness. Your family will thank you for it one day.
7. A mistake many make is to give little thought to what happens to your body once your bike ride is complete. This is known as recovery. It is especially but not exclusively relevant to the serious elite cycling athlete, and proper attention to recovery and repair of muscle can prevent injury as well as enhance future performance. In a nutshell what you need here is protein which is the key ingredient in the building blocks of muscle cells, cartilage, bone and blood as well as a crucial factor in muscle growth, repair and recovery. Be like the professionals and head straight for a whey protein drink after exercise. Shake and take: your body will thank you for it.
Despite your motivation for donning the helmet and pedalling along with the wind in your face, cycling is a pursuit worthy of us all if health and physical wellbeing appear on our life's priority list.
1. A thorough check of your cycle (and the kids' cycles if they're heading out too) should be made before you leave home. Brakes, gear changes, seat heights and even the bell should be given a once over. Comfort is a key if the day is to be a success. Be careful that gears, chains and cogs aren't sprayed with products that cause sand and grit to stick to them as over time this will cause a break down of these moving parts. A puncture kit for your journey is a must! Don't leave home without it.
2. If possible ride with others. If fitness is your motivation, this helps to keep you accountable and you are less likely to opt out if you just don't feel up to it today. If you're a serious cyclist and competing is your driving force, then a buddy of comparitive standard will help push you to the next level. If fun is a high priority, then having others there to enjoy the ride, the scenery and the experience will heighten the event significantly. Obviously the safety factor also comes in here. A companion may even save your life one day. If riding alone is the only option, then always let others know your route.
3. Don't head off without a plan. Organisation is the key here. Is the route cyclist friendly and how long will it take? Unless you are experienced do not even think about embarking on treacherous stretches which are not cyclist-friendly. Stay calm, even if aggravated by motorists who don't see you or care if you're there. This is life, you can't change it by getting frustrated and angry during your ride. Next time you're out and about in the car, check out roads and routes which would be suitable for your next bike ride. Store them away in your memory, or keep a book with a record of where you've been and where you'd like to explore next.
4. You need to attach and take a water bottle and sip from it regularly to keep you hydrated. An amino based drink is ideal for serious riders. Try a drink designed to give advanced energy and endurance with carbs which also replaces electrolytes and prevents dehydration. This will enhance your performance on the bike. Other excellent essentials include bananas, other fruit and energy boosters.
5. Give some thought to your clothing so that you're both safe and comfortable. You need to stay cool in hot conditions and retain heat in cooler environments. Wear bright colours so you can be clearly seen. Don't forget that helmets save lives: this is a proven fact. Never ride without a suitable helmet and if you are outfitting kids, make sure the helmet fits correctly and that the chin strap is tight enough. (Kids can sometimes loosen these and do not benefit from the necessary cushioning effect if and when they fall off). I would also strongly recommend that your bike be fitted with a number of reflectors and a light.
6. Don't forget the whole family. Okay, you've got the bug, now it's time to enthuse everyone in the family. There's no greater sight than a whole family out cycling on a beautiful day. The tiniest tot can be strapped in to a bike seat behind mum or dad and grandad and grandma can ride too. These days there is growing awareness of the need to provide cycle tracks away from dangerous traffic and these can be wonderfully scenic. Take pro-active steps to build family time and model fitness. Your family will thank you for it one day.
7. A mistake many make is to give little thought to what happens to your body once your bike ride is complete. This is known as recovery. It is especially but not exclusively relevant to the serious elite cycling athlete, and proper attention to recovery and repair of muscle can prevent injury as well as enhance future performance. In a nutshell what you need here is protein which is the key ingredient in the building blocks of muscle cells, cartilage, bone and blood as well as a crucial factor in muscle growth, repair and recovery. Be like the professionals and head straight for a whey protein drink after exercise. Shake and take: your body will thank you for it.
Despite your motivation for donning the helmet and pedalling along with the wind in your face, cycling is a pursuit worthy of us all if health and physical wellbeing appear on our life's priority list.
About The Author: Colin Johnson has been a health educator, drug educator, elite sports coach and father of five all in one lifetime! Colin highly endorses Amino Acid supplements drinks for the elite athlete as well as whey protein for muscle recovery. You can get a unique content version of this article.