Wednesday, 10/31/07 at 6:17 PM
by Kelli Poindexter
by Kelli Poindexter
Checklist for Cycling Enjoyment
Here are 10 quick steps to prepare for and recover from your cycling adventures.
Pre-ride prep:
Bike:
1. Do a quick check over of your bike (tires, brakes, chain, pedals).
2. Pump tires to appropriate pressure.
Attire:
3. Make sure your cycling clothing is appropriate for the weather. Layering works best.
4. Check your helmet for wear and tear.
Food/Hydration:
5. Be sure you’re prepared with enough food and water (or electrolyte drink) for your ride. One water bottle per hour is suggested. There are lots of varieties of ride food options to accommodate your personal preferences (e.g. protein bars, carbohydrate shots, electrolyte supplements, etc.)
Post-ride recovery:
Bike:
6. Do another quick check of your bike, especially tires, for any damage.
Attire:
7. When you wash your cycling clothes, it is best to wash them on a gentle cycle in cold water and then hang dry. Your cycling wear will last longer if you don’t dry them in the dryer.
Food/Hydration:
8. You burn on average 500 calories/hour cycling. It is important to eat a healthy snack or meal after your ride.
9. It is also important to re-hydrate after your ride. At minimum, drink another bottle of water. Many cyclists prefer to supplement with a protein based drink to replenish their body after a ride. Most manufacturers of cycling nutrition provide some form of this. You’ll have to find out your preference by trial and error.
ENJOY YOUR SUCCESS!
10. Relax and enjoy the feeling of accomplishment your body is singing to you.
Happy Riding! Kelli
Pre-ride prep:
Bike:
1. Do a quick check over of your bike (tires, brakes, chain, pedals).
2. Pump tires to appropriate pressure.
Attire:
3. Make sure your cycling clothing is appropriate for the weather. Layering works best.
4. Check your helmet for wear and tear.
Food/Hydration:
5. Be sure you’re prepared with enough food and water (or electrolyte drink) for your ride. One water bottle per hour is suggested. There are lots of varieties of ride food options to accommodate your personal preferences (e.g. protein bars, carbohydrate shots, electrolyte supplements, etc.)
Post-ride recovery:
Bike:
6. Do another quick check of your bike, especially tires, for any damage.
Attire:
7. When you wash your cycling clothes, it is best to wash them on a gentle cycle in cold water and then hang dry. Your cycling wear will last longer if you don’t dry them in the dryer.
Food/Hydration:
8. You burn on average 500 calories/hour cycling. It is important to eat a healthy snack or meal after your ride.
9. It is also important to re-hydrate after your ride. At minimum, drink another bottle of water. Many cyclists prefer to supplement with a protein based drink to replenish their body after a ride. Most manufacturers of cycling nutrition provide some form of this. You’ll have to find out your preference by trial and error.
ENJOY YOUR SUCCESS!
10. Relax and enjoy the feeling of accomplishment your body is singing to you.
Happy Riding! Kelli
Comments
I'd like to add a word about Nuun, which is an electrolyte tablet that does not have any calories. Electrolytes are a key componant to hydratation. One tablet dissolved in 16oz of water has a healthier impact on the muscles than water all by its lonesome. How is motherhood?
Jenny Skorcz
Motherhood is amazing and challenging. I'm happy to be getting back out there on the bike again. Thanks for the tidbit on Nuun. I'll check it out.
Kelli
Kelli
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