A good bike fit will help you prevent a lot of injuries in the back, knees and other common spots.
Although adjusting the saddle height is a good starting point, it does not stop there. To get the optimal experience and performance out of your bike from today, just klick the video from global cycling network below
2. Overtraining
You just got your new road bike and are training for a 200k bike ride. You set up a training schedule with hardcore interval training/long distance riding every day. Many beginners do not see that this is not the most optimal plan. For your body to perform at 100% every time you go out riding, you HAVE TO get some rest between your workouts so your body has got time to recover. It would be a great idea to incorporate some stretching/foam rolling/yoga in your rest day to boost your recuperation time.
3. Wearing underpants underneath your shorts
I know, that when I started cycling I always had my comfy underpants on when cycling, until I found out that it maybe wasn't optimal. Cycling shorts are designed to sit tight on your skin to make you more aerodynamic, and give you a more comfortable ride, by taking the sweat off your skin and giving you a soft padding for those long rides. So next time you are heading out for a ride, let your underpants be at home.
4. Neglecting Food and Water
It is very important that you put some food in your jersey before heading out for a ride. If you don`t, you run the risk of hitting the wall/running out of fuel where you just can ride one more mile. One piece of food per hour is recommended.
We all know how important hydration is, nonetheless not all of us take it very seriously. Always remember to take a bottle or two with water (electrolyte drink) with you, that you can sip on during your ride. That way your performance wont decrease and you wont run the risk of fainting.
5. Wearing your helmet the wrong way
Just don't
6. Not preparing for Mechanical failure
Your on a lovely ride, long where from home when suddenly your rear wheel start making that bumping noise. Spare tube? - NO. Next time you go for a ride remember to take a spear tube/multitool/tire leavers/pump with you so you have the ability to repair it and get back home.
7. Failing to Unclip before a stop
You just invested in some clip less pedals and some new cycling shoes. At first it may be a little scary and unfamiliar to be clipped on the bike, so it isn't uncommon that new cyclists fall one ore two times before they get comfortable with them. One quick tip is to unclip them before stopping (wow what a tip)
8. Not taking care of your bike
A common beginners mistake is to go out for a ride, get back home and set the bike aside. It is crucial that you clean your bike after every long ride to keep your bike clean and well working. There is no better feeling than heading out for a ride on a clean well lubricated bike.
Homework: If you haven't already cleaned your bike after yesterdays ride, get out and do it now, like right now. The article will be waiting for you when you are done.
9. Buying a Time Trail bike for road cycling
They may look cool and very aero, but there is a reason for, that they are called time trial bikes - you use them in time trial races. I just thought I wanted to bring up this point, because of a guy I saw some days ago, coming in his suit with his suitcase on his back riding in 10km/h on a time trial bike. You really look like a [fill in the gap]
When you go on cycling holidays or are just exploring unknown land, bring a map or a GPS with you. There is really no such thing than getting lost when it starts to get cold and dark, trust me:)
So what have we learned?
Before you go out for a ride, rest, take your road bike (not your time trail bike), perform a bike fit, take of your underpants (and just remember to take on your cycling shorts afterwards), clean your bike, put on your helmet the right way, take some food and water with you, take some spare tubes with you, get that dusty map, clip in your shoes and last but not least ENJOY THE RIDE.
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