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Safe Streets! Open Trails!
I saw this article in the newsletter of the Bluegrass Cycling Club
‘Outspoken’ and thought it was worth borrowing.
Tips For New Riders
By Stan Betsworth
OK, all you experienced riders out there,
share your knowledge! I know enough to share a few beginners tips. Many of you can offer
much more advice. So, take a shot and write up something for the newsletter. Or, if you
disagree or want to add to what I present below, let us hear from you. Thanks!
Spin, Spin, Spin! When I first started riding, I thought I would build my legs up faster by
pushing higher gears. Not good! This is bad for your knees. Seventy to ninety pedal RPMs
are recommended, depending on who you ask. One way to monitor without counting is: if you
are feeling the burn in your leg muscles on fairly level terrain, then you are probably
not spinning enough. If you are breathing hard on level ground, you may be spinning too
fast.
Drink, drink, drink! By the time you feel thirsty, you are already dehydrated. Try to remember
to take small drinks often. Until you get in the habit, every time you see another rider
take a drink, reach for your bottle. Some riders like water, others prefer sports drinks
such as Gatorade. A benefit of sports drinks is the carbohydrates and potassium they
contain. Read the label and choose one which contains sucrose or dextrose. Drinks which
contain high fructose corn syrup are harder to digest and can cause some riders stomach
distress.
Eat, eat, eat. Fuel your body. If you are on your bike for more than an hour, you need
food. Sports drinks help, but they are not enough for longer rides. Believe me, you
don’t want to "hit the wall" (your body has used up its supply of readily
available fuel). It’s better to eat small amounts often rather then a larger amount
all at once. Some riders like natural foods. Bananas, raisins, and fig bars are good. I
like to take a couple bites of Power Bar every ten miles or so to stay fueled up.
Experiment and find what is best for you.
Prepare for flats. If you ride very much it WILL happen. Practice putting in a new tube at
home. Always carry tire levers, a spare tube, and a patch kit. Just a spare tube is not
enough in case you have two flats on the same ride. Glueless patches work fine to get you
home, but they are only a temporary repair. Check your tire before putting in the new
tube. Often, whatever caused the flat is still sticking through the tread.
One thing to remember: be willing to try
different things based on the advice of experienced riders. Then decide what is best for
you personally. Make sure to keep your riding fun!
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