cycling in comfort - Performance Bicycle

CYCLING IN
COMFORT
PERF OR M ANC EB IK E.C OM
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S T O R E S N AT I O N W I DE
BEYOND THE BIKE.
So, you’ve found a great new bike. As
pretty as it is to look at, it’ll be even more
incredible out on the road, path or trail.
By taking just a few steps to effectively
outfit yourself and your new bike, you
can enjoy miles and miles of riding bliss.
Components, apparel and riding technique
have an enormous impact on overall
cycling comfort. How you utilize each can
make the difference between a great ride
and something entirely different.
APPAREL FOR YOUR
RIDE – THE BASICS:
HELMET
YOUR MOST IMPORTANT ACCESSORY
Nothing is more important than your brain, and few things
require more protection. Today’s helmets keep you safe,
cool and comfortable, and can accommodate any budget
level. A properly fitting helmet should ride flat on your
head without much side-to-side play. A helmet that fits
too loosely may roll off your head when impacted, while
one that is too tight will cause discomfort. Helmet straps
should be adjusted to fall just below your ears and allow
you to open your mouth without tight contact to your chin.
Most helmets come with an adjustable padding and strap
system to enable you to dial-in the right fit.
SHORTS
If you buy just one cycling accessory beyond your helmet,
make it a pair of cycling shorts. A well-fitting pair of cycling
shorts allows your legs to pass by the saddle without
catching or rubbing, and will cut through the air better than
the best-intentioned sweatpants. Plus, the built-in padding
(“chamois”) will cushion your ride significantly. Believe it or
not, bike shorts are made to be worn without undies. While
it might seem that you’d want as many layers between you
and the saddle as possible, underwear seams can bind, rub
and ultimately hurt. Be sure to wash your shorts after each
ride, to keep them clean and germ-free.
JERSEYS
Cycling jerseys are constructed of material that is meant
to insulate your body while wicking perspiration away.
They have long zippers for varied ventilation and pockets
to carry items such as money, supplies, a cell phone,
food, water, or one of those purse-sized dogs that are so
popular. (Okay, don’t really put a dog in your pocket,
Tips & Tricks:
1• Wash helmet straps and pads frequently.
They’ll extend the life of your helmet and
prevent unsightly salt stains.
2• Bike shorts should be comfy from the moment
you pull them on. If the legs or waist are tight
in the dressing room, they won’t feel better on
the bike.
3• Worried about getting stuck in your clipless
pedals? If they have tension adjusters, set
them looser to enable easier entry and release.
While standing over the bike or on a trainer,
practice clipping each foot in and out until you
get the hang of it.
even if it fits). Cycling tees utilize the same great wicking
material, yet don’t have zippers or pockets. These provide
a more casual look, but are more functional than a
standard t-shirt.
GLOVES
Padded cycling gloves dampen road vibrations and
protect hands from blisters, cold and heat, as well as
the occasional spill. Plus, you’ll feel like a serious cyclist
the moment you pull them on. Cycling gloves should
fit relatively snug, but not so much that they cut off
circulation. Full finger gloves are recommended for
mountain biking and cold weather riding.
EYE PROTECTION
Sunglasses not only make you look cool on the bike, they
protect your eyes from wind, UV rays, dusty conditions,
and road debris. Many models come with interchangeable
lenses to accommodate varying light levels, so you can
protect your peepers any time of day or night.
THE PEDAL STROKE:
Now that you’re properly suited up, it’s time to learn
to pedal the bike smoothly. This will ensure that you
experience an efficient and comfortable ride. When
pedaling, push evenly through the entire pedal-stroke,
concentrating on keeping your knees from knocking
inward or waving outward. Sitting on your saddle, you
should be able to reach the bottom of the pedal stroke
with a very slight bend at the knee and grip the handlebars
with a slight bend at the elbow. This allows you to use the
full extension of your leg for power and use the bend of
your knees and elbows as shock absorbers. The majority
of your weight should rest on the saddle, with the ability
to lift your hands easily off the bars when necessary
(although not at the same time!) Your natural line of sight
should be down the road ahead of you, without having to
strain your neck or shoulders.
Those multiple gears on the bike aren’t just for advanced
riders. Play with your front and rear shifters on flat terrain
until you understand which ways they pull the chain to
the different gears. Learn how to shift to easier or harder
gears, eventually without taking your eyes from the road.
Gears are used to manage your pedal cadence, which is
the amount of pedal revolutions you make per minute.
Most riders will comfortably ride at 70-85 rpms, and even
some experienced riders are happiest at 90-100 rpms. This
may feel like a fairly rapid spin, but is actually very efficient.
Riding with a pedal cadence below 70 rpms forces your
muscles and joints to work harder than they need to, and
you may bog down when the road or trail turns upward.
Work on pedaling the bike in an easier gear and at a higher
cadence, avoiding bouncing on the seat. By smoothing out
your pedal stroke at higher cadences, you will save muscle
energy for the more difficult parts of your ride.
Tips & Tricks:
SHOE AND PEDAL SYSTEMS
Those funny shoes that cause riders to walk on their heels
with a “clack, clack, clack” through the coffee shop are
actually incredibly useful for gaining pedaling power on the
bike. Cycling shoes are stiffer than tennis shoes and allow
more power to transfer to the pedal. They are often paired
with a clipless pedal system, which allows the cleat on
the bottom of the shoe to click into a mechanism similar
to a ski binding. Using clipless pedals, the rider can apply
pressure all the way around the pedal revolution, while
keeping the foot planted firmly on the pedal. This greatly
increases pedaling efficiency and speed. Cycling shoes are
offered in a variety of models, some of which can double
as light walking shoes.
1• When climbing a hill, always ask yourself if
you could be spinning a smaller gear while
maintaining the same speed. The answer may
be “heck no!”, but at least you asked.
2• When encountering bumpy terrain, coast and
transfer your weight off the seat and onto the
pedals, using your legs as shock absorbers.
This is not only more comfortable for you, it
will help prevent frame and wheel damage.
3• Ride with relaxed arms and a firm grip (but not
a white-knuckled death grip). This will keep
your body relaxed and make your steering and
handling more fluid.
MODIFYING YOUR
CURRENT BIKE:
MORE THAN JUST A SEAT
Let’s get to the bottom of the situation right away: Bicycle
seats can make or break a ride. Cycling “saddles” are built
for functionality and comfort. They come in a variety of
shapes, sizes and padding configurations. When selecting
a saddle, look for one that is wide enough for your “sit
bones” to sit squarely. Leather and premium synthetic
cover materials add to the durability of the saddle, yet
decrease pedaling friction. And what about those funky
grooves or cut-outs in the middle? They actually help ease
pressure and increase comfort. In general, men’s saddles
are longer and narrower to adapt to the male anatomy,
while women’s saddles are slightly shorter and wider to fit
the female pelvic structure. That said, there is no rule that
says women can’t use men’s saddles and vice-versa. It’s
all about what is most comfortable to you.
GET A GRIP
Handlebars are the bicycle’s cockpit. Road bike “drop”
bars offer multiple hand positions for control, comfort and
speed. Mountain bike bars are flat to allow for optimal
control over variable terrain. You can install bar-ends on
mountain bike bars to add a side grip hand position, which
is particularly helpful when climbing. Regardless of the
handlebar type, you want to have enough padding on the
bars to dampen road/trail vibrations, but not so much that
you can’t wrap your hands around them or reach brake
and shift levers. Cork tape works wonders on road bike
handlebars, as it is thin enough for optimal control yet has
natural cushioning properties. Mountain bike grips come in
a broad range of shapes and thicknesses, so try a few out
in a gloved hand to get a feel for them.
For More Information Visit
PERFORMANCEBIKE.COM