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.

football nutrition

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.

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.

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.