7 Awesome Tips To Help You Ride Better

When You Want To Improve, Where Do You Start?

The Basics.

Here are 7 tips to help you become a better cyclist.

1. Buy the right bike for you

Carbon fiber? Aluminum? Race geometry? Comfort oriented?

These are just a few of the many options that you must choose from when selecting a bike. Plus, bikes aren't just one-size-fits-all. It's important to know what you want from your cycling experience to choose the best bike for those needs. Are you commuting? Starting an exercise program? Do you want to try racing bicycles?

Here's a cool video we did if you are thinking about buying a mountain bike  ---->



Come in to Bumstead's Bicycles today and we can help you find a bike that does exactly what you want it to do!

2. Ride intervals to get faster and fitter

Try an interval structure like this (from mensfitness.com):





Interval Workout 1: Build Endurance



Go the distance with this workout, which builds aerobic endurance with long intervals performed at well below lactate threshold (6–7 on a 1–10 intensity scale). Spin easily for 5–10 minutes to warm up, then shift into a larger gear (try big ring in front and middle of the cog set in the back) and pedal at a slow cadence (70–75 rpm). Go for two 15-minute intervals broken by seven minutes of easy spinning recovery. Cool down with 5–10 minutes of easy spinning.



Interval Workout 2: Increase Lactate Threshold



Quash lactic acid buildup with this workout, performed at or slightly below lactate threshold (roughly a 7–8 on a 1–10 intensity scale). Use a heartrate monitor or power meter to keep yourself honest, or just listen to your breath: Labored but deep and controlled breathing is perfect. Start with an easy 5- or 10-minute warmup spin, then do three eight-minute intervals separated by four minutes of recovery spinning. As your work capacity increases, you can increase the duration of the intervals to as much as 20 minutes with 10 minutes recovery. Cool down with 5-10 minutes of easy spinning.

3. Set some goals

Some people feel a little embarrassed about jotting down what they want to achieve, as it may seem a tad serious. But it’s extremely useful. It shows that you want to take your cycling seriously, you want to become fitter, and most importantly, you want to enjoy it more. Putting something in your diary makes it much more likely to happen and research even states that those who set goals are more likely to stick to what they set out to do.





Having a plan like this doesn’t mean you’re a geek — it’s there to help. And the quicker your goals and stepping stones are identified, the quicker you can go about them.

4. Wear the right clothes

You will feel so much more comfortable wearing the right clothes. And tight-fitting bibs and jerseys reduce drag!

5. Fuel properly

Sports nutrition doesn’t have to mean eating expensive supplements; bananas, cereal bars and jam sandwiches all contain lots of easily absorbed carbohydrates, are convenient to carry and easy to eat.

6. Work on Climbing

Climbing is a big aspect of riding. Intervals will help you be able to pace yourself when on an incline, but the best way to get better at climbing is to get out there and climb!

7. Ride in a group

Riding in a group teaches you road etiquette, and makes the whole process even more fun! Why are you still reading this? Go outside and ride your bike!!

We are located at 1038 W. 4th St in Ontario, CA.
You can reach us by phone at (909) 984-9067

www.bumsteadbikes.com

6 No-Nonsense Cycling Tips From Bumsteads Bicycles

Save Time, Stress, and Maybe Even Your Life

Across the internet there are hundreds and hundreds of cycling tips for you to view and learn. The tips we brought you today aren't organized in any particular way, but they are all important things to think about. Here we go!





#1. When you are riding, don't put a "death grip" on the handlebars.

Most beginners are a little afraid of putting their hands on the drops if they are riding with drop down handlebars. It can be a little unnerving when you are riding and feel like you may lose your balance. No matter what part of the handlebar you hold on to, loosen up your grip so that you can be more in tune with the bike. If you are clamping on like a vice, it is much more likely for you to lose your balance and even fall!

#2. Ride as if you are invisible, not invincible

Ride WITH traffic (that is - going the same direction), and err on the side of caution by assuming that there isn't a single car that can see you.

It's often safer to take the whole lane, or at least ride a little bit to the left, rather than hug the right curb. Here's why:

• Cars at intersections ahead of you can see you better if you're squarely in the road rather than on the extreme edge where you're easily overlooked.
• Taking the lane prevents cars from passing you too closely on narrow roadways.
• Riding a bit to the left prevents you from getting doored.

You might worry about slowing down the traffic behind you if you take the lane. But if you're on the kind of street where you've got cars blocked up behind you or constantly changing lanes to get around you, you're probably on the wrong street and should find a quieter neighborhood street.

#3. Don't Ride Without Lights

Light up.

Too obvious?  Well, if it's so obvious, then why do most night-time cyclists ride without lights? We have rear red blinkies for $15 or less.  Headlights are just as important as rear lights.  And modern headlights use LED's so the batteries last ten times longer than old-school headlights.

4. Learn How To Fuel Right

If you are doing long (50+ miles) bike rides, it is extremely important that you know how to keep yourself fueled (and refueled!!) so that you don't "Bonk." Come in today and talk with us. We can help you find the right nutrition products for you.

5. Try Lycra Shorts

Maybe you haven't tried them yet because they don't look so cool. Maybe you don't think there will be that much of a difference.

Lycra cycling shorts are specifically designed for riding bikes! They breathe better than normal clothes, and they won't chafe the insides of your legs or *ahem* other sensitive parts. More comfort? Yes please!!

6. Friends

Lastly, make some friends who are a bit more experienced than you. This tip even applies to the best of the best! There is always something to be learned and fun to be had. Bring some other people along and stay safe out there!

CYCLING TIPS - Avoid Soreness, Improve Handling, Being Alert and More!

Enhance Your Daily Ride With These Encouraging Instructions

1. To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: stop to admire the scenery






2. If you don't have a chance to slow for an obstacle such as railroad tracks or a pothole, quickly pull upward on the handlebar to lift your front wheel. You may still damage the rear wheel, or it might suffer a pinch flat, but you'll prevent an impact on the front that could cause a crash.

3. Relax your grip. On smooth, traffic-free pavement, practice draping your hands over the handlebar. This not only will help alleviate muscle tension, but also will reduce the amount of road vibration transmitted to your body.

4. Periodically change hand position. Grasp the drops for descents or high-speed riding and the brake lever hoods for relaxed cruising. On long climbs, hold the top of the bar to sit upright and open your chest for easier breathing. When standing, grasp the hoods lightly and gently rock the bike from side to side in sync with your pedal strokes. But always keep each thumb and a finger closed around the hood or bar to prevent yourself from losing control if you hit an unexpected bump.

5. As your effort becomes harder, increase the force of your breaths rather than the frequency.

6. Stay far enough in the traffic lane to avoid being struck if doors on parked cars suddenly open. You'll likely hear some honks from motorists who don't understand why you won't pull to the right to let them pass— a honk in your ear hurts less than a door in your face.

7. On descents, your bike is much more stable when you're pedaling than when you're coasting.

8. Always ride with your elbows bent and your arms and shoulders relaxed. This prevents fatigue caused by muscle tension. It also allows your arms to absorb shock instead of transmitting it to your body.

9. When riding one-handed for any reason, grip the bar on top, next to the stem. If your hand is farther out - such as on the brake-lever hood - the bike is more likely to veer dangerously should the front wheel hit a rock, bump, or pothole

10. Get more life from your tires by switching them from one wheel to another. The rear wears more than twice as fast as the front, so swapping every 500 miles or so significantly extends their longevity.

11. Break up long rides with a 15-second sprint every 30 minutes or so- adding variety to a monotonous pace is better training, relieves saddle pressure, and stretches and relaxes your body.

12. After you grab your water bottle, don't tilt your head to drink. Tilt the bottle and squeeze the water in. You'll have more control.

13. The key to smooth, reliable, non-damaging gear changes when you're pushing hard is to ease your pedal pressure at the instant you move the shift lever. You need to lighten the load on the chain for about one revolution so it won't balk, crunch, or possibly break. Then hit the power again.


See our previous post on Perfecting your Pedaling HERE!

14. For optimal handling with 20 pounds or more of cargo, put approximately 60 percent of the weight in the rear panniers or on a rack, 35 percent on the front rack or panniers, and 5 percent in a handlebar bag.

15. Two easy and most overlooked ways to improve your bike's performance: Inflate the tires before every ride, and keep the chain lubed.

Come to Bumstead's Bicycles for all your cycling needs.

We are located at 1038 W. 4th St in Ontario, CA.
You can reach us by phone at (909) 984-9067

www.bumsteadbikes.com