Josshila Tips 1:
If you are preparing for an upcoming ride which will test your endurance, don’t eat a heavy meal within three hours before the ride starts. You can drink and have small snacks, but eating something heavy during the last three hours before a ride starts will cause you discomfort and you will not be able to give full effort to your ride as your body will divert energy towards your digestive track and you will feel tired to maintain the group pace. By Mozammel Haque
---------------------------------------------------------------------------------------------------------
Josshila Tip 2:
When you are pedaling with a fast cadence to keep your pace with the group and running out of breath try belly breathing. Pro cyclists always do belly breathing on the climbs as when you concentrate on deep breathing, you will push your diaphragm down and thus push the abdominal contents out so that when you inhale next time you can expand your chest more while you are pushing it hard. If you are doing it correctly, your abs will expand more than your chest. This will ensure more oxygen intake and will increase your VO2Max (the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual)- By Mozammel Haque
---------------------------------------------------------------------------------------------------------
Josshila Tip 3:
A lot of people don't realize how important water level in your body is. During a one hour ride at full pace in our hot weather condition we lose almost 3 litres of water in our body. It evaporates through pores (thus your glasses get all blurry when you stop in the middle of a ride) and also through sweat. It reduces performance, reduces heart rate (as your blood starts to thicken), and pushes core body temperature. It also has long term impacts like urinary infection and can cause muscle sprains. Solution, drink at least 2 litres of water every hour. You should drink enough to feel like peeing (we do take pee breaks in long rides). You must be able to drink water from the bottle while riding. And most importantly get a bottle that has an easy open valve on top that doesn't require two hands.- By Drabir Alam
.........................................................................................................
Josshila Tip 4:
Tire Directions
Which way should you point the directions? The answer is < > way (bicycle is moving towards → direction).
The tires have more traction in some directions than in others. Your front wheel does most of the braking; your rear wheel does all of the propulsion. Tires are oriented to give the most traction to the primary function they are useful for. By Mozammel Haque
--------------------------------------------------------------------
Josshila Tip 5:
Many of the new road bike riders are facing punctures which are being caused by the inner side of the rim. If you want to make extra sure that the rim isn't puncturing your tubes, you could put a layer of electrical tape down before you put the rim-tape down. You can go up to 3 layers too just to make sure your rim isn't causing punctures anymore. By Mozammel Haque
--------------------------------------------------------------------
Josshila Tip 6:
Bicycle Care after Riding in the Rain: After a ride in the rain, get back home and clean yourself. Immediately afterwards, degrease and lube your bicycle. If you don't have kerosene at home, then take a piece of cloth and wipe away all the water on the chain. Then put some lube on it and wipe it clean. Finally put a decent coating of lube on the chain to prevent rusting. If you don't have any lube handy at home, use any available oil to simply clean the chain thoroughly. Once the chain is dry, you'll at least be safe from rust. By Drabir Alam
----------------------------------------------------------------------
Josshila Tip 7:If you are having pain/numbness on your hands you are putting too much pressure on your hand while riding. Generally it is caused by mis aligned saddle. If your saddle isn't positioned horizontally, if it has it's nose downwards then pressure will increase on your palms and will cause you such problems.
Try to use your core muscles to hold your body up rather than putting all the pressure on your hands. Saddle should be horizontal, or nose up a slight bit. Also relax your hands and note that your elbows should be bent a bit, not straight as you ride.
To reduce pressure on your hands and to get into the habit of using your core muscles try this exercise. As you are on your bike and riding on a free road, try putting one hand behind your back and use the other hand just to guide your handlebar. As you are doing that notice you don't exert any extra force on the handle bar. Now do the same with the other hand and memorize the body posture which is actually using your core muscle automatically to hold up your upper body. Now try to mimic that while you are riding with both hands.
No comments:
Post a Comment
Thanks for your feedback!
Don't spam, if you then your ip will be banned!