El Tour Cycling Tips

Your Bicycle

• If you haven’t ridden your bicycle in a while, take it to a bike shop
  for a checkup before you start your training. The shop will help you
  understand how your bike works, if you don’t know. Have your bike
  checked thoroughly once a year.
• Have the bike shop check the fit of your bicycle. A bicycle is a lot
  like clothing, it needs to fit right to be comfortable, and this is more
  important the farther you ride. Your power and efficiency increases with
  a well-fitted bike.
• Be sure your tires are in good condition, and keep them fully
  inflated. Check tires and air pressure before every ride (the correct
  pressure is printed on the sidewall).
• Have a maintenance check that you perform before every ride.
  Some use the ”ABC Quick Check” A is for your tires, B is for your
  brakes, C is for your crankset, chain, and pedals, Quick is for your quick
  releases, and Check is for your derailleurs.
• For more useful information, visit the League of American Bicyclists.

Your Equipment

• Always wear a helmet when cycling! You never know when you may
  fall or crash, and your head is easily injure without a helmet. Be sure
  your helmet fits well, and sits on your head level, with the chinstrap
  snug (if you can fit more than one finger between the strap and your
  throat, the strap is too loose).
• Know how to repair a flat tire. Bring a pump (even if you use CO2, still
  carry a pump, as you may use up all your CO2), two spare tubes, a patch
  kit, and tire levers.
• Know how to put your chain back on (latex or cloth gloves can keep
  your hands from getting dirty).
• Carry change (or a cell phone) to call if you need help. Carry a multi-
  tool to help you tighten or adjust your handlebars, seat, and other parts
  that might need adjustment.
• Use sunscreen. Re-apply it as needed, especially if you sweat a lot.
  Choose a sunscreen that effectively blocks both UVA and UVB rays.
• Use cycling gloves. They are specially designed to cushion your
  hands from handlebar shock, and will protect your palms if you fall.

Your Food & Drink

• Prehydrate. Be sure you are well hydrated before your ride. For several
  days before a big ride, drink more than you need, to help boost cellular
  hydration.
• Drink, drink, and drink more! It is critical that you drink a small
  amount every five to fifteen minutes to stay hydrated. You won’t notice
  how much you are sweating when you bicycle, as it evaporates quickly.
  Drink at least one small bottle (16 oz. or 470 ml.) every hour you are
  riding (and very possibly more).
• Carry more water than you think you will need. Our dry climate and
  heat can be unforgiving. It is better to have extra water than not enough.
  If you use a back-mounted hydration system, carry empty water bottles
  on your bike as a backup in case your system leaks or ruptures
• Consider using nutrient/electrolyte drinks. Many cyclists use them
  all the time, but if you are not used to one, it can upset your stomach. Be
  sure to try different drinks on training rides, to find out which works best
  for you.
• Eat before you are hungry. Cycling causes your body to use from 200
  to 700 or more calories per hour. Many riders like fresh fruit, and many
  use energy bars and/or gels to replace the extra energy used. Plan to eat
  from 100 to 500 calories per hour as you ride, when training. Avoid
  heavy, greasy snacks.

Your Cycling Conduct on the Road

• Always follow traffic laws. Predictability is the basis of traffic safety and
  is especially important for cyclists. So, when you are cycling, do the same
  thing you would do if you were driving your car at the same speed, and
  you will be legal, and a lot safer.
• Be visible to others. Think about how well others can see you. Dress
  in clothing that is easily seen (generally lighter and brighter colors), and
  position yourself and your bicycle where people will see what you are
  doing (i.e., turning left from the center left turn lane).
• Be courteous to everyone else on the road, especially drivers. If traffic
  builds up behind you, find a safe place to pull over and let them pass.
• Ride on the right, in the same direction that traffic moves. This is
  an essential part of being predictable to other drivers. Use eye contact
  whenever possible to help confirm that you have been seen.
• Look where you want to go. If you get in a tight squeeze, to avoid a
  crash, look where you want to go, not at the obstacle you need to avoid.
• When cycling after sunset, or before sunrise, use a white light on
  the front, and a red rear reflector, and if you want, a red rear light. Wear
  light colored clothing with reflective features to make yourself even more
  visible.
  
  

Your Cycling With Others

• Group cycling is fun. It also requires more skills to ride close to others.
  Do not blindly follow riders in front over cattleguards or railroad tracks.
  Look beyond the rider in front of you, to let you anticipate problems. And
  remember, while we are legally entitled to ride two abreast, single up
  when it will help traffic flow better.
• Practice riding with others before doing so in an event. Check with
  local bike shops for club and other group rides that will let you practice
  the important skills needed. Riding with others will be a lot more fun after
  you get used to and skilled at it.
• Learn and follow group cycling etiquette. Do not move to either
  side without checking first; do not brake suddenly or make other sudden
  changes in speed; and do not pass without saying ”on your left” (or right,
  but it is best to always pass on the left).
• Your Individual Cycling Technique
• Enjoy your time cycling. Most cyclists make their greatest improvements
  when they are having fun. A positive attitude can make a huge
  difference.
• Try to maintain a constant level of effort while cycling. Use your
  gears just like you do with your car/truck, to keep your ”engine” from
  having to go too fast or too slow. Your energy will last longer, your fitness
  will improve steadily, and you are less likely to strain something. You will
  enjoy cycling more and more as you learn to use your gears more
  effectively. If you don’t understand their use, seek out an instructor or
  coach.
• Practice emergency braking. Your weight will shift forward when
  braking hard, so slide back on the saddle, and lower your upper body at
  the same time. Practice applying more pressure on the front brake than
  the rear, then easing off the front brake if the rear begins to skid, to
  maximize braking force. The front brake is essential to stopping quickly,
  as more than 70% of braking force comes from the front brake.
• Remember that training rides can take you a long way from home.
  Always carry identification, some money (for phone calls and/or food &
  drink), and if you are riding in an area you are not familiar with, a map.
• Seek expert advice and/or instruction. If you don’t understand these
  tips, or want to get up to speed sooner, seek out a qualified instructor or
  coach. Check with Perimeter Bicycling (745-2033) for referrals and for
  regular training classes, such as El Tour 101 Training Classes.
  

Special thanks to Richard Corbett for his assistance in revising cycling tips.