Top bike tips for commuters and road cyclists 

Whether you’ve just converted to commuting by bike recently, or are just starting to ride for longer at the weekends, here are some great tips from our massage therapist and resident triathlon coach and bio-mechanist, Emily : 

Skills that you definitely should have (if not, get practising!): 

1. Be able to take one hand off the handlebar to signal or drink from a bottle. Engaging your core by tucking your tail bone in and relax your grip will help. 

2. Be able stand up and sit down while pedalling, this increases air flow for ventilation and helps with bottom numbness / saddle sores as well as giving you more power to go uphill. As you stop at a traffic light, stand up, step off the pedal with your curb side foot on to the ground and take your bottom off the saddle. It is a lot safer than stopping seated, tip toeing to balance, especially in cleats.

Strength and conditioning 

Especially if you are new to cycling, off the bike training will help building the necessary muscles much quicker and help keep injuries at bay. Single legged exercises are far more effective, because, well, we are not bunnies! 

Single legged bridge 

Side plank leg raise

Single leg squats (assisted)

Stretching

If you only have time to do one stretch, this table top pigeon pose will help loosen your glutes and your back. You can hang in this pose for a few minutes, turning your chest both sides to adjust the angle, and have a cup of tea at the same time!

Nutritions

1. Electrolytes - just water is not enough. As you sweat, a range of salts are lost and your blood becomes diluted. These electrolytes will need to be replenished or the consequences are dire. To make sure you get the correct amount, always follow instructions for the correct ratio of water to electrolyte tablet. Better yet, do a sweat test to be sure:  https://www.precisionhydration.com/pages/why-personalise-your-hydration-strategy

2. Your body takes between 30 minutes to 2 hours to convert food into usable energy. Your glycogen index has between 1 - 2 hours’ worth of energy stored. So fuel before your ride, and, depending on how long your ride is and how hard you are riding, refuel frequently! 

Mechanicals

At a minimum, make sure your brakes are working, your handlebar does turn  and your tyres are inflated to the required pressure. 

Tip 1) Tyre pressure and size are all printed on the side of the tyre for your information.

Tip 2) When taking out a wheel on a bike with hydraulic disc brakes, especially when putting into a car or transporting it, or putting on a turbo, wedge a card between the pistons to prevent them closing together.

Tip 3) Bike pumps usually work like this: lever down to push into valve; lever up to lock in position; pump to appropriate pressure; lever down; use both thumbs to push the pump head away (wriggling it could damage the tyre valve) 

Tip 4) Bike grease is like any grease, you can get rid of it with bike specific degreaser, or just soap and water. 

Happy cycling!

Words and images by Emily Chong.