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Cycling Tips

Comfort Tip

THE RIGHT AIR PRESSURE. Properly inflated tires have less rolling resistance, so you can ride faster. You’ll also have less chance of getting a flat.



A CLEAN, WELL-LUBRICATED CHAIN. A clean, well-lubed chain shifts better, and fides smoother and quieter. Modern chain lubricants are cleaner to the touch and actually repel dirt.


SEAT HEIGHT. A seat that gives you a 5% bend in your knee when the pedal is in the six o’-clock position with your foot flat on the pedal increases your power and reduces your risk of muscle and ligament strain.


DON’T OVERDO IT.Ride within your limits. Build your endurance gradually. Resist the temptation to catch up with riders who have passed you, or of venturing into terrain that is above your ability. By expecting improvement, not perfection, you’ll have a lot more fun.


Energy Tip

BARS, GELS DRINKS, WHAT’S THE DIFFERENCE?

When you’re exercising, fast food comes in three forms.



BARS- Energy bars are light meals in a package. Use them before and after regular rides and during long ones. They taste and work best with a drink. Because bars vary in quality and nutrient value, read the labels to make sure the bar is not a candy bar in disguise. Look for one made up primarily of whole grains, such as oats, rather than sugars, and avoid bars high in saturated fats or that use palm, coconut or hydrogenated oils.


DRINKS-Sport drinks aim to replace the fluid and some of the minerals you lose during perspiration and they provide light nourishment. If the drink tastes too strong, dilute it with water. Many people find the mild pleasant taste of these drinks helps them consume more liquid than just drinking plain water.


GELS-The newest performance food, gels taste like pudding and provide concentrated, easily absorbed energy in a compact package. They usually have fewer calories than a bar. Some contain caffeine, so read the labels carefully, especially if you’re caffeine-sensitive.


Hydration Tip

DON’T WAIT TO HYDRATE

Cyclists can become dehydrated after one hour of riding. Staying properly hydrated will keep you riding longer with more energy and endurance.



DON’T WAIT UNTIL YOU’RE THIRSTY. Drink eight glasses of water a day (plus an additional glass of water for each glass of caffeinated beverage you drink).


USE THE ONE-HOUR RULE. Drink 32 ounces (equal to 1.5 standard water bottles) of water for each hour you ride, and 32 more ounces within and hour after the ride


 

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