It takes much preparation to get ready for an important bike ride or bike tour. And that preparation is also applicable to your indoor training session, because, hey, you’re also going to be pedaling away on your bike for a sustained period, right?
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Many of you will spend days training and getting physically fit for the long hours on the road. Sometimes however, we focus more on the bigger things, when we should perhaps take a look at the small, simple actions that can mean a big difference in the quality of our ride.
According to many experts, there are a number of small, quick actions we can do to make our ride that much better; and best of all, we only need to set aside a few minutes to do this before embarking on any ride or training session.
Firstly, check the overall condition of your bike. Start by giving your chain a quick check. Ensure that the chain is clean and properly lubricated to provide smooth movement of the gears. Failing to do so may just cost you big time in the future.
Your saddle is another part of your bike that really counts. Check it and, if necessary, replace it with a seat that minimizes chafing. While you are doing this, just confirm that your thighs and buttocks aren’t looking like they’re just about to lose the fight to chafing and saddle sores. If so, get yourself a good chafing cream, such as Chamois Buttr or anything from BodyGlide. A sensitive subject, but hey, a painful one…
Think of the session ahead and make sure you’re completely prepared for flats and low air pressure by buying a handheld pressure gauge for your own use. Give your cleats a once over since having it in good condition and properly fitted can certainly help you pedal faster and avoid injuries.
At the start of the session, take a deep breath and visualize your goal to get you off to a good start. During the session, make a conscious effort to stretch some muscles and change your position on the saddle to avoid chafing.
Maintaining a record of your food intake to keep track of how your diet factors into your performance is also a great idea.
When the ride is over, perform a quick inspection of your bike to prepare for the next session.
You really should do the same preparations whether you go on a long tour or a short indoor session. Taking the time to do these quick checks can make your ride smoother and much more effective.
Don’t forget, it’s not so much how fast you can finish the ride, but how you feel after completing it. The quality of time you spent riding is as important as how fast you finished because at the end of the day, it’s you in that saddle and you’re the one feeling the pain / gain.
