Do You Have a New Road or Trail Bike? Time to Get These Tips of Riding it Faster, Smarter, Stronger
Best Advice from Bicycling Magazine. Bicycling Magazine puts out a newsletter with lots of great ideas and reviews on various aspects of cycling. In fact, just a few weeks ago they pointed out that Trek was seen as the best bike company in America. So, now that we know they are really smart, here is a list they have been compiling for about 50 years. You might find a dozen nuggets among their 50 Golden Rules.
Bicycling's 50 Golden Rules
Cyclists
are innovators, constantly hunting for an edge. Over the last
half-century, we've tried thousands of methods to become stronger,
faster, and smarter on a bike—many of which have been discarded through
the years. These have endured.
By Bicycling Magazine
1. To corner, enter wide and exit wide.
2.
Brake Less -
It sounds counterintuitive, but the harder you yank on
the brakes, the less control you have over your bike. The best riders
brake well before a corner. Plus, laying off the stoppers forces you to
focus on key bike cornering skills such as weight distribution, body
position, and line choice.
3. Look Where You Want to Go -
"When
riding a tricky or dangerous section of trail (or road), focus on the
path you want your bike to follow, not the rock, tree, or other obstacle
you're trying to avoid," says globe-trotting mountain-biker Hans Rey.
4.
Avoid Helmet Hair -
"For God's sake, make sure your hair is under your
helmet and not poking out the front," advises Garmin-Cervelo pro
Christian Vande Velde.
5. Take the Lane
- You have a right to
the road, so use it. It's safer than riding on the shoulder, which is
often cracked, covered in gravel, or worse. But don't be a road hog,
either.
6. Ride with the Best
- Before he built his first
mountain bike, GARY FISHER was an aspiring road racer. But his decision
to stay in America rather than train in Europe derailed his chances of
joining the pro peloton. "To be the best at the sport, you need to go to
where the best are riding," Fisher says. "If you're a mountain biker,
spend a couple of weeks at Whistler and you will be changed forever. If
you're a road rider and want to be a better climber, go to Colorado.
Find the best, train with them, watch what they do, and learn their
secrets."
7. Set Your Suspension—And Check It Often -
It's
frightening how many riders hit the trail with poorly adjusted forks and
shocks. Not only will droopy suspension make your bike feel like a wet
noodle, it can also be downright dangerous. A few simple adjustments are
all it takes to have your suspension smoothly sucking up bumps.
Here
are some general guidelines, but be sure to read the manufacturer's
recommendations (found online or in your owner's manual) because they
will provide the starting point based on your bike's suspension design.
And because air can leak through the seals, remember to check your
pressure monthly.
8. Clean your shoes monthly. Also: wash your gloves.
9.
Warm Up -
A slow start primes your engine by directing oxygen from
your blood cells to your muscles. Spin easy for 20 to 30 minutes before
you begin to hammer.
10. Always Carry Cash -
Money can't buy love, but it can buy food, water, a phone call, or a spare tube.
11. Race, At Least Once -
It will push you to ride harder than you previously thought possible.
12. Drink before you are thirsty; eat before you are hungry.
13.
Eat Real Food - On longer rides, easily digestible calories are key—and
they shouldn't come from just energy bars. James Herrera, MS, founder
of Performance Driven Coaching, has a favorite: spread some almond
butter on whole-grain bread and top with sliced bananas and agave nectar
or honey.
14. Don't Live in Your Chamois
- When the shoes come off, your shorts should come off with them.
15.
Ride Hard. . .
To become faster, you need to ride faster. Intervals
squeeze every drop of fitness from your time on the bike. Try the
following two or three times a week: Choose a route that includes a
climb or stretch of road where you can go nearly all-out for three to
five minutes. Warm up for 15 to 30 minutes, then ride hard—your exertion
should be about a 7 out of 10—for three minutes. Recover for 90
seconds, then repeat the sequence four more times.
16. . . .But
Not Every Day -
Take 56-year-old mountain-bike legend Ned Overend's
advice: Rest often. And if you're feeling cooked after a 30-minute
warm-up, put it in an easy gear and spin home. "No workout is set in
stone," Overend says. "Your training needs to have structure, but it
should be malleable based on how you're feeling." Which might explain
why, 10 days before he won the 2011 Mt. Washington Hill Climb, Overend
was surfing in San Diego.
17. Play the Terrain
- Go hard on climbs and take it easy on descents.
18.
Ride Another Bike
- Explore the woods on a mountain bike. Throw down
in the local cyclocross race. Mixing in different types of riding keeps
you mentally fresh, boosts your skills, and reminds you that riding is
fun.
19. Wear Out Your Shifters
- You have lots of gears for a
reason: to keep your cadence in the sweet spot. For silky-smooth gear
changes, remember to shift before a punchy climb, sprint, or tight
switchback.
20. Train Your Weaknesses -
Professional endurance
racer Mark Weir makes his living blasting through corners. But that
wasn't always the case. "I was a semi-pro downhiller racing in Park
City, Utah, and there was a corner that I thought just sucked," he
recalls. "I told Jan Karpiel, one of my sponsors, about it, and he said:
'The corner doesn't suck, you suck at that corner.' I realized then
that training my weaknesses is far more important than sticking with my
strengths."
21. Check Your Tire Pressure
- Here are some basic guidelines from Michelin.
Road/Commuter:
If you weigh more than 180 pounds, inflate to the maximum on the tire
sidewall. If you weigh 110 or less, fill to the minimum. Somewhere in
between? Inflate to somewhere in between.
Mountain Bike: Target
somewhere between 27 and 32 psi for most tires. Ultraskinny XC tires may
require as much as 35 psi. Figure on 20 to 30 psi for tubeless tires.
22. If your knee hurts in the front, raise your saddle; if it hurts in the back, lower the seat.
23.
Buy a Torque Wrench and Learn How to Use It
- This is mandatory for
carbon parts, but will also extend the life of all stems, handlebars,
bottom brackets, seatpost clamps, and suspension pivots. Our favorite is
Park's TW-5.
24. Learn to Bunnyhop on Your Road Bike -
Doing
an unclipped hop shows you how changes in body position affect your
bike's behavior—knowledge that will boost your confidence on steep
downhills, rough roads, and in corners.
A: Replace your clipless pedals with platforms and your cycling shoes with soft-soled sneakers.
B:
Ride across a flat, grassy field at slightly faster than walking speed,
standing on your pedals, cranks level with the ground, elbows and knees
slightly bent.
C: Push down on the handlebar while bending your
knees even farther so you are crouched over the saddle. Then
immediately pull up and back on your bar as you shift your weight back
to get the front tire up.
D: With the front tire off the ground,
shift your weight forward as you push the handlebar ahead and hop up
with your legs to lift the rear wheel.
To see a video of these moves in action, visit BICYCLING.com/bunnyhop.
25.
Fitness Takes Time
- No crash diet or hell week of training will
magically propel you into top form. "You've got to work toward it all
season long," says Pierre Rolland, the best young rider of the 2011 Tour
de France.
Like this? Get MORE rules you'll love about riding in a paceline.
26. Take short pulls at the front.
27.
Wash Your Bike -
Especially after a wet or muddy ride. Mist it with a
garden hose or soak it using a bucket of soapy water. Wipe it down and
rinse, then dry it with a clean rag or towel. Don't forget to lube your
chain.
28. Speaking of Your Chain. . .
A well-maintained and
lubricated chain could last 3,000 road miles or more, but check it every
500. Here's how: Take a ruler and place the 0 at the rivet of one link.
If the ruler's 12-inch mark aligns closely with another rivet, you're
in good shape. If it's more than a 1/16th of an inch away, replace the
chain.
29. Respect Your Front Brake -
Applying 60 percent front
brake will bring you to a smooth, controlled stop. But on steep
descents or during rapid decelerations, you'll want to rely even more
heavily on the front.
30. Stick with Your Group -
Whether
you're embarking on a 500-mile charity ride or racing Paris-Nice,
there's safety in numbers. Teammates and friends can pull if you're
feeling tired, share their food, or help fix a mechanical. "I've seen
this so many times," says Chris Horner. "A guy is leading the race and
is really strong and so he goes into a breakaway. But what happens if he
crashes or flats? He is all alone. Stay with your group as long as
possible."
Be sure to shift your weight behind your saddle to prevent yourself from sailing over the handlebar.
31.
Layer Like a Wedding Cake
- Easily removable layers make it a snap to
regulate your temperature. Booties, vests, and skullcaps, as well as
arm, knee, and leg warmers, can all be stashed in pockets as the day
warms up.
32. Keep Your Head Up -
Looking far down the road or
trail will help you see approaching traffic, spot the best line through
corners, or recognize when someone's making a break.
33. Carry a frame pump. And a spare tube. And a multi-tool with a chain breaker.
34.
Listen to Your Bike -
"A click or pop or scraping noise doesn't heal
itself," says Calvin Jones, director of education at Park Tool. Pay
attention to the sounds emanating from your ride and you'll know when
it's time for some TLC.
Noise: Rattling over bumps
- Common Culprit: Loose bottle-cage bolts or quick-release skewers
Solution: Tighten them
Noise: Thunk/shudder during braking or over bumps
Common Culprit: Loose headset
Solution: Adjust headset to remove excess play
Noise: Squeaking while pedaling
Common Culprit: Dry chain
Solution: Lube
Noise:
Pop, followed by a skipping chain
Common Culprit: Frozen chain link;
worn cassette and chain
Solution: Find and free frozen link…or replace
chain, chainrings, and cassette
Noise: Grinding noise during braking
Common Culprit: Grit in brake pads
Solution: Sand pads lightly to remove grit and grime
Noise:
Clicks, squeals, or whines
Common Culprit: Could be any number of
problems—from a loose stem to worn bottom-bracket bearings
Solution:
Head to the shop
35. Have a Plan -
Improvement does not come
accidentally. If you want to take your riding to the next level, you
need to craft a strategy and set incremental goals to reach it. "Better
yet, hire a coach to guide your way," suggests three-time Leadville 100
champion Rebecca Rusch.
36. Embrace the Rain -
Unless you live
in the desert, soggy rides are a part of life. Just dress appropriately:
Layers and a rain jacket are optional in the summer, but become
essential when temperatures start to drop.
37. Keep a Spare Kit
in Your Car -
You never know when you'll have the chance to sneak in a
ride. Borrowing or renting a bike is easy, but it's harder to find a
spare helmet, shoes, and chamois. Keeping a kit in your car all but
ensures you'll never miss an impromptu ride. Scour bike swaps for
secondhand shoes, pedals, and other items, but buy a new helmet—decent
models can be found for about $75.
38. It's Okay to Stop
- Don't be
afraid to pull over for a good swimming hole, hot spring, ice-cream
stand, cafe, bakery, or dive bar. In fact, some of the best rides are
planned around these diversions.
39. Keep Your Perspective
-
Like most young professional riders, Ted King is learning how to balance
the demands of training and family obligations with the extensive
travel and training his job requires. Here's what he's learned so far.
When training, set a goal for every ride—even if the goal is recovery.
When racing, ride smart, don't chop corners, and remember that the local Tuesday-Night Crit is not the World Championships.
On the road, think like a motorist. Maybe there's a reason the guy in the pickup truck was pissed at you.
40.
Refuel Right
- The key recovery window is the 30 minutes following a
ride; that's when your body needs protein to repair muscles and help
reload its energy stores, so make sure to get at least 20 to 25 grams.
Stacy Sims, a nutritionist at Stanford University, recommends six to
eight ounces of nonfat Greek yogurt with walnuts or berries. Or try this
protein-rich smoothie: Before heading out, put 1.5 scoops whey protein
powder, 1/2 cup frozen strawberries or blueberries, 1/2 frozen banana, 2
tablespoons nonfat Greek yogurt, 2 tablespoons flaxseed meal, and 1 cup
vanilla almond milk into a blender (but don't blend it yet). Store in
the refrigerator. Whirl and drink when you return.
41. Wait to eat and drink until you're at the back.
42. Don't half-wheel.
43. Work Your Core -
Most cyclists have weak cores. To fix it, try the pedaling plank. Here's how.
A:
Assume the plank position, as if you're doing a push-up, but rest on
your forearms with your hands directly beneath your shoulders. Your legs
should be extended, with your weight balanced on your toes.
B: Pull your right knee toward your chest without allowing your butt to rise.
C:
Extend the leg back out and swing it to the side and back without your
foot touching the floor. Perform eight to 10 times for one set, then
switch legs and repeat.
44. Know What The Wind Is Doing
- On
blustery days, pick a route that heads into the wind first. Then get
aero to minimize drag—slide into the drops and bring your elbows and
knees tight to your body. In a group, ride in a single-file paceline to
slice through headwinds. If the breeze is whipping across the road
sideways, form an echelon (an angled paceline created by overlapping
your front wheel with the rear wheel of the rider ahead of you) to keep
the wind out of your face. Pedal at a higher-than-normal cadence even if
it means riding a little slower. Then, turn around and enjoy a tailwind
as you speed home.
45. Know Your Gear
- "Don't ever use
anything new in a bike race," says former pro racer and cycling
commentator Frankie Andreu. This advice applies to backcountry
mountain-bike rides, charity events, or exotic cycling vacations. Log
some miles on fresh equipment before embarking on any serious ride. You
don't want to be 60 miles from home when you discover that you and your
new saddle aren't soul mates after all.
46. Get Fit To Your
Bike
- There is no faster way to improve your comfort or performance on
the bike. "Your ideal position will change over time," says Andy
Pruitt,EdD, director of the Boulder Center for Sports Medicine in
Colorado. "As you get older—say, over the age of 35—you should consider a
professional bike fit every few seasons."
47. Bring Beer -
It
is the currency of cycling. A cold one can serve as payment for a
borrowed tube, a tip for your mechanic, or a way to celebrate another
great ride.
48. Pass Fast
- In a mountain-bike race, make your
presence known, then pass quickly. And if someone's passing you, let him
or her by.
49. Riding Hurts
- Sometimes riders at the front
aren't there because they're faster, but because they can suffer more.
Train your legs for speed, but also condition your mind to love the
pain.
50. Go—Even For A Short Ride -
No matter what the
excuse—it's cold, you're tired, Shark Week is airing on the Discovery
Channel—you can always shoehorn in a short ride. Head away from home for
30 minutes. If you're still miserable, turn around—you'll have logged
an hour on the bike. Or, just keep riding.
Like this? Get MORE rules you'll love about riding in a paceline.
• A traditional front derailleur attaches to the frame with a band clamp. Trek's direct-mount front derailleur attaches directly to the frame using a solid flat interface. This fastening method ensures crisper, more accurate front shifting.
• A 15mm front thru axle makes steering more precise for more control, and the quick-release feature makes wheel removal easy. Trek's robust and confidence inspiring rear thru axle is about 35% stiffer than an open dropout design. (142x12)
• Internal Control Routing provides a route for cumbersome shift and brake systems through the frame for a sleeker, quieter system. Save your frame from cable rub and save weight!
