Always Wear A Helmet

No matter where, why or what bike you ride you must wear a helmet in order to protect yourself. A helmet must fit your head properly in order to protect you properly. If your helmet is ever involved in an impact or a crash you must replace it as it may no longer be able to protect you.

Helmets that fit with pads should be fitted with at least one set of foam fitting pads. The shape can be customised if you have a second set of thicker pads. If you need to lower the positioning of the helmet on your head you can remove the top pad or use a thinner one instead. By doing this you may lose a bit of cooling due to the reduced air flow but not enough for you to notice.

If you have a narrow head and there is space at the sides, adjust the side fit pads by using thicker pads. Adjust the pads so that there aren’t any large spaces, leaving some gaps will improve air flow. Make sure that the pads touch your head evenly throughout the entire circumference of your head without the fit being too tight. Over time you may find that the pads compress slightly but don’t rely on this to get a slightly looser fit.

Your helmet should sit level on your head with the front of the helmet positioned above the eyebrows or in the case of you wearing glasses just above the rim. When wearing a helmet you should be able to walk into a wall without your nose hitting it!

There are also helmets on the market that use a fitting ring rather than side pads for adjustment but we will cover those types of helmets in another article.

5 Cycling Nutrition Tips

1.Load up on carbohydrates before any long rides. This has the effect of increasing your stores of muscle glycogen. You can do this by increasing your carbohydrate intake 48 hours prior to the ride. By increasing your muscle glycogen levels it will help delay fatigue and from “hitting the wall”. You can increase your carbohydrate intake by consuming more foods that are dense in carbohydrates such as rice, bread, pasta, potatoes etc. You can also consider taking carbohydrate supplements such as energy gels, maltodextrin or any number of carbohydrate powders from Myprotein. Myprotein is a great and inexpensive brand. Make sure to use a discount code and referral code for Myprotein to save a bit of extra money.

2.Practice makes perfect. You should test any nutrition strategies you would like to try before race day and during training. This will allow you to find out what works for you in terms of the amount, what you should be eating as well as timing. You should also ensure that you are able to consume food and fluids whilst cycling at the same time.

3. You should aim to consume a carbohydrate rich meal in the morning before any training and endurance based events. This will top up your glycogen reserves and make sure your body has all the energy reserves it needs for the race. Make sure you leave enough time for it to be fully digested for the maximum benefit.

4. You should always try to make sure that you are fully hydrated prior to the start of any training or race. Try and drink at least 500ml of water before the start. You can try drinking an electrolyte solution to prepare yourself for the race. You should also rehydrate during a training session with an electrolyte drinks in order to replace electrolytes lost through sweat. There is a great range of electrolyte solutions to choose from at Monster Supplements. Remember to pick up a Monster Supplements discount code, referral code and voucher code in order to save more money.

5. Taking caffeine before or during a race can provide a performance boost through increased energy and increasing your mental alertness. You shouldn’t try this for the first time on race day but experiment in training beforehand to figure out what dose is best for you as well as the timing.

Staying Safe When Cycling

Safety should always be one of our utmost concerns when cycling. Since the vast majority of cyclists are travelling from point A to point B we are a part of the traffic stream. Here are several things that we can do to make ourselves safer next time we are cycling.

1. Always give your bike a quick check before taking it out for a ride. That means once you have wheeled it out over storage take the time to check that everything is in working order. Make sure that the brake pads are correctly aligned so that they when the time comes they touch the rim of the wheel and not the rubber tyres. Check the condition of the gears as well as the bike chain and that everything is working as it should be. If anything goes wrong with your bike when you are on the road it can cause a lot of problems for you and other road users so take the time to make sure it is in good condition.

2. Always make use of reflectors on your bicycle to maximise your visibility to others on the roads. The majority of accidents involving cyclists happen at times when there is reduced visibility such as at night or dusk. By using reflectors, car drivers will be able to see you more easily when their headlights reflect off them. For maximum visibility place your reflectors on the front and back of the frame as well as on both wheels.
3. Wearing a helmet is not optional and is quite possibly the most important thing you can do in terms of safety. You should wear a helmet every time you ride your bike and make sure that it fits correctly. A helmet could save your life, head injuries resulting from bike and motorcycle accidents, a large percentage of the times lead to death. A helmet could prevent this.

4. If you are cycling at a time of poor visibility wear clothing that is easily visible or better yet wear a reflective vest. Stay away from dark colours and stick with light color and they reflect light better and thus it will be easier for other road users to see you.

5. When cycling on the road you should follow the exact same traffic rules that cars follow. The rules are there for everyone’s safety and are the best way to keep safe. When riding your bike on the road make sure you are riding with the flow of traffic. Make sure you allow enough space for cars to pass you without leaving so much that car feels as if they can also drive alongside you.

6. You might know where you are going but nobody else does so use hand signals whenever possible. By letting other roads users know what you intend to do gives them ample time to react accordingly so that the likelihood of an accident is reduced significantly.

Suitable Clothes For Cycling

What you choose to wear when you cycle does depend somewhat on the actual type of cycling you want to do. If you are competing then it is probably best to choose high performance, purpose made clothing rather than what you just woke up in that day. If you are just popping down to the local post office then you can be much more relaxed over your choice of clothing.

In general , try to stay clear of clothes that are too loose and wear suitable footwear such as trainers or other types of shoes that provide support. It may be advisable to wear multiple layers so that you have some control over your body temperature.

The most important thing you should wear is a helmet, it’s not just for kids but applies to everyone. You should wear a helmet every single time you go on a bike ride as it could save your life. Make sure to choose a helmet that actually fits your head, in the event of an accident you want it to protect your head and not move out of position.

As a man you can invest in some padded biking shorts this can make cycling more comfortable by preventing chafing. For women, you should purchase a suitable sports bra that fits well and provides adequate support.

If you are new to cycling then this might come as a surprise to you but you should find a great pair of socks. Those with a bit more experience know that wearing the wrong pair of socks can make cycling uncomfortable. You need to go for a pair of socks that will help keep the moisture away, whilst not letting your feet becoming too hot. Once you find a brand of socks that you like you should stock up on them especially once they come on sale.

If you are cycling at night or other times when there is poor visibility you should wear a reflective vest. This will make you much more visible to other road users and will reduce the probability of you being involved in a road accident as the other person couldn’t see you.