TRAIN SMART: Preparing to Ride

Transcription

1 : Preparing to Ride Dressing appropriately for the weather What to bring on every ride Pre- and Post-ride ritual Changing a flat tire

2 Dressing appropriately for the weather: One can ride in nearly any weather conditions. Weather appropriate clothing changes drastically according temperature, wind, and precipitation. We will approach this topic by discussing what to wear in tens of degrees intervals. To be optimally comfortable in any conditions the goal is to maintain healthy body temperature by staying as dry as possible. For this reason technical wear made of synthetic material is far superior to natural fibers. Absolutely AVOID cotton. Comfort varies from person to person; adjust your kit to your personal comfort level. Dress in light, purposeful layers.

3 Dressing below 30 degrees Shorts, preferably tights made of microfleece or leg warmers Synthetic base layer (long sleeved), long sleeve jersey (exception with natural fibers: wool does quite nicely for long sleeved jerseys); winter weight jacket Skull cap, balaclava, face mask, glasses, helmet Winter weight gloves (lobster claws), glove liners Heavy socks (several companies make fantastic wool-blends), shoe covers

4 Dressing between 30 and 40 Shorts, leg warmers Long sleeved base layer, jersey, winter weight jacket Skull cap, head band, helmet, glasses Winter weight gloves, glove liners Heavy socks, shoe cover

5 Dressing between 40 and 50 Shorts, leg warmers or knee warmers Long sleeved base layer & jersey or short sleeved/sleeveless base layer & jersey with arm warmers & vest or a light jacket Cycling cap or not, helmet, glasses Full finger gloves rated for milder weather Socks rated for milder weather, shoe covers

6 Dressing between 50 and 60 Shorts, knee warmers or not Short sleeved/sleeveless base layer, jersey, arm warmers & vest or jacket Cap or not, helmet, glasses Gloves full fingered or fingerless Light weight socks

7 Dressing between 60 and 70 Shorts Sleeveless base layer, jersey, arm warmers Cap or not, helmet, glasses Fingerless gloves Light weight socks

8 Dressing 70 and above Shorts Sleeveless base layer or not, jersey Cap or not, helmet, glasses Fingerless gloves Light weight socks

9 Dressing for rain and/or cool weather with high winds & other tips Count on dressing roughing ten degrees cooler with rainy conditions or high wind. Invest in a rain jacket. Good embrocation can be quite nice as well. Hypothermia can still occur at fairly nice temperatures if it is also wet outside. ALWAYS were a helmet. Gloves are not just for fashion, they can save the palms of you hands in event of a crash. Much of cycling apparel, particularly outer wear is made to pack down small so one can remove and stow layers in jersey pockets as he or she rides. When it is sunny outside do not forget the sun block! It is very difficult for the body to thermo regulate if it is sun burnt. Also, some technical wear has UV block built into the fabric. Chamois cream can help prevent chaffing on long rides or with generally uncomfortable chamois. Avoid saddles sores.

10 What to bring on EVERY ride: Tube Pump: frame pump, hand pump, CO2 Tire tool Identification, notice of medical conditions requiring special care Cellular Telephone (in a plastic baggy, protect expensive electronics) PLENTY of water Nutrition (not imperative for every ride, good for any ride over 2 hours; DON T BONK) Some money (not imperative but nice) Helpful tips: If you have not invested in a pump yet, make sure at least one person one the ride has one. If you choose to carry CO2; learn how to use it before going on a ride. Saddle bags can be nice for stowing essentials listed above (but remove saddle bags before racing). Figure out what snacks are best for you. Calories should be easy to ingest while riding; nutritional needs very greatly from person to person and ride to ride. Always tell someone who is not riding with you that you are going on a ride. If possible, tell them what route and how long you expect to be gone.

11 Pre- and Post-ride rituals: Pre-ride: Put air in tires (every single time, this is a critical minimum). Spin tires in the drops to make sure wheels are straight and brake pads hit the rim. Check that the bike shifts well. Post-ride: When the riding conditions are inclement, wipe down your bike ASAP. Regardless of weather, wipe your bike down regularly, apply lubricant to chain and cables. Change out of you cycling kit ASAP, especially if it is wet, to avoid illness due to cold. Helpful tips: Visit your bike mechanic regularly for maintenance; just like with automobiles you should not wait for those funny sounds to just go away on their own. Maintaining a clean, well functioning bicycle will extend it s life (these things are not cheap).

12 Changing a flat tire Demonstration Equipment: New tube; (you can save the old one and patch it later. No one really wants to patch a tube on a ride, or wait while someone else does) Tire lever (there are several varieties) Pump Helpful tips: Inspect the tire for debris that may have caused the flat (no use in flatting a brand new tube) sweep the inside of the tire with a gloved hand before inserting and filling new tube. If you use CO2, you must deflate the tire when you get home and refill it with regular air, or the tire will deflate on it s own. Be patient, some tires are harder to change than others