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Get ready to ride for a cure
Riding
in the RONA MS Bike Tour isn’t as daunting as it
might seem at first. Follow these handy tips to get yourself,
and your bicycle, in shape to ride for a great cause!
Tips for Cycling
Braking - light braking
is safer, especially when going downhill or when it's wet.
You could cause a tire blowout if you brake too hard. Use
both brakes. While the front brake may provide the most stopping
power, you easily can be thrown over the handlebars if you
do not use the back brakes. You always should apply more
power to the back brakes than the front brakes when stopping
quickly.
Gears - don't
be afraid to shift gears! Don't pedal in high gear for
long periods, it can lead to knee injuries. Shift gears
when going uphill and stay in your seat.
Bike sizes - you
can adjust the handlebars, saddle, wheels, gears and brakes
to match your size, but you should have the right size frame.
Check with your bike shop if you are unsure. When you straddle
the bike and stand flat-footed, there should be one to two
inches of clearance on a road bike and two to three inches
on a mountain bike.
Body positions -
change your hand and body position frequently. This will
stop strain on your back, neck and arms. Keep your arms relaxed
and don't lock your elbows. This will help absorb bumps from
the road. And stay in your seat!
For your comfort - don't
coast downhill without pedaling. As you climb up the hill,
lactic acid builds up in your muscles and can cause muscle
soreness. Pedaling constantly will remove the lactic acid.
Padded or gel saddles and proper cycle clothing will also
take some of the pain out of cycling.
Take short breaks -
for long tours, short breaks will help refresh you for the
next leg. However, do not spend too much time at each stop.
A 5 to 10 minute stop every 20 miles is a good guide. If
you linger too long at stops, your muscles will tighten up
and make your ride more difficult.
Drink water - drink
more water than you think you need. Learn to grab your water
bottles and take sips every 15 minutes while riding.
Wear quality sunglasses -
They will protect your eyes from air-borne objects, harmful
sunrays and windburn.
Stretch before riding -
do a few leg, arm and neck stretches before each ride and
avoid cramps and sore muscles later.
Road sense - give
the right of way to cars, they are bigger than you. Ride
with traffic and obey all signs. Use hand signals. Don't
ride side by side. Be careful of railway tracks as they can
be slippery when wet.
Riding in groups -
riding in groups can be dangerous. Even though it feels as
if the Bike Tour has temporarily taken over the road, it
has not. Early in the day, bikers are closer together. As
you near the end of the day, fatigue sets in and it becomes
difficult to concentrate. Be aware of this situation and
pay special attention to the condition of those around you.
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Pre-Tour Bicycle Safety Check
The following are some common
problems you can check for yourself:
Brake shoe wear -
check the pads are wearing evenly and are not overlapping
the rim. Make sure they are centered on the rim.
Headset - hold the
front brake tight and rock the bike back and forth. If you
feel a slight movement, the headset is loose.
Bottom bracket -
hold the cranks by the ends and wiggle. If you feel any side
movement, then the bottom bracket is loose.
Gear adjustment - make
sure the derailleurs are set properly and won't over shift
the chain into the spokes.
Cable tension - there
should be no slack in the gear cables when the derailleurs
are in the rest position.
Wheel trueness -
spin the wheels on the bicycle and use the brake shoes as
a gauge. A wheel within one millimeter of true is fine and
perfectly rideable.
Hub cones - remove
the wheels from the bicycle and remove the skewers. Hold
the ends of the axle and wiggle. If you feel any movement,
the cones are loose.
QR adjustment - Check
to make sure the quick release skewers are tight and locked
back.
Tire wear - look
for cuts and bald spots. Check for cracks in the sidewalls.
In the case of tubular tires, pressure test the gluing.
Spares - you should
have: tire levels, a spare tube and pump. In the case of
tubular tires, have a spare tire and a pump
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