1. Avoid Doing Too Much Too Soon
One of the biggest sources of injury comes from trying to take on too much mileage before you’re ready. Build up slowly, ease in, and give your body time to adjust to new distances. Similarly, if you’re on a training ride, don’t start too fast and risk burnout and fatigue in the second half. Warm up during the first third of the ride, then settle into a rhythm for the second, and give it everything you’ve got for the final third.
2. Carry a Tube or Patch Kit
One minute you’re out there on the trail, cruising along with the perfect tailwind, having the time of your life. Then that unmistakable sound of air hissing out of your tires shatters your peaceful reverie, and the party is over. If your flat tire backup plan is to phone a friend, take a few minutes and check out this guide to changing a tube or patching one. You won’t believe how much more independent you’ll feel with the proper tools on hand—a spare, a patch kit, tire levers, and a mini-pump—and the know-how to get yourself back on the road in 15 minutes.
3. Use Your Gears
Gears are your best friends on a climb, and your greatest source of speed on a long, rolling stretch of road. But it does take a little practice to get the hang of when and how to shift into your most efficient gear. Here’s a basic guide to using all your gears.
4. Learn How to Ride in a Group
Group rides—once they come fully back after the coronavirus or you’re doing a socially distant ride with some friends—have their own protocol and etiquette for a reason—it’s easy to cause a crash if your riding isn’t predictable. If it’s your first time riding with a new group, hang out in the back, observe, and ask for help if you need it. No question is a dumb question when your own safety and the safety of the group is at stake. For more on group-riding rules and technique, check out this article.
5. Remember to Refuel
If you’re only riding for an hour, you should have water but don’t really need to eat on the bike. If you’re planning to ride for two hours or more, bring a snack along and start eating 45 minutes to an hour into your ride. Continue to eat small amounts every 15 to 20 minutes or so. Forgetting to refuel can put your body into a deficit and cause you to bonk—or go into a hypoglycemic state. Tiredness, irritability, dizziness, nausea, confusion—it’s not a strong way to finish a ride.
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