I am really getting into riding this year. My goal is to
ride around half of the Great Sacandaga Lake by my birthday. (That’s only 40
miles. The whole lake is about 70…but that’s for another year.) I think some of
my enthusiasm is from a bike talk my company, South County Physical Therapy,
did for women a few months ago. Gene
from Gear Works in Leominster (www.gearworkscyclery.com/) came and did a phenomenal job at teaching us
things from shifting appropriately to equipment needs, and bike maintenance.
Here are some of my takeaways.
·
If you have knee pain have someone check your
saddle height. A lower saddle will create more knee flexion and your quadriceps will have to work twice as
hard, potentially leading to a tendonitis.
·
The reach and the drop are specific to each
individual. When in doubt have your bike professionally assessed for proper
fit.
·
A smaller seat is better for long rides because
it creates less pressure on the perineum and will help to decrease the chance
of numbness or tingling.
·
Get bike shoes. Sneakers are too soft to ride
with a purpose and your feet will react. **Side note, I am a fan of barefoot
training, and improving foot mobility vs keeping our feet stiff, but there are
times when it is important to have more
stiff footwear. Skiing and biking, my two favorite activities are some examples.
·
Pay attention! You can’t tell if a car is coming
from behind you or in front of you. Don’t assume that they see you.
·
The goal is to keep the same cadence while
pedaling. Instead of looking at your gears for when to shift, start to feel
when you need to. Use your mind to guide you. Use the lever on the right to
downshift or upshift as far as you can and then use the left.
o
This has been key for me this year. I was trying
to avoid being big ring/big ring or little ring/little ring. The point is, you
can go there, but don’t stay there for a long time. Ideally, you will only need
to pass through, and it won’t become a problem.
o
Also, feeling with your legs, connecting to
where your body is at really helps to know WHEN to shift. Keep it steady. Don’t
grind it out. SO much easier!
·
Things to take with you on your rides:
o
Spare tube
o
Tire lever
o
Air (CO2 cartridge)
o
Phone
o
Food (this can make a huge difference as you are
increasing your mileage. It sucks to bonk when you’re half way home)
o
Cash, in case you need water or food
o
Your license and insurance card
·
How to change a tire: ladies, we must learn
this. In my opinion it is important to practice, practice, practice. I still
don’t get it, but I’m learning and observing all the time.
·
Also, learn how to clean your bike. Chain
maintenance will help you ride easier for a long time. Ideally this should occur
after every ride so that the chain lube has time to set in before your next
ride.
Bike riding is a great way to see the world. On a quiet
morning, you can see all kinds of wild life and hear the stillness of the
day. Keep it safe and get out there to
enjoy.
