As the good weather finally arrives after a long winter and wet spring, thoughts turn to cycling. The outdoor thermometer is climbing, beckoning you back onto the road. The cycling season is truly upon us!
Preparation is key for a successful and enjoyable season. Let’s consider two fundamental aspects: your body and your bike. To ease back into cycling, ideally, maintaining year-round activity is beneficial. Many bike paths are now cleared during winter, offering opportunities to stay engaged.
Even a few hours of weekly activity provides a good training base. Fat bike trails or stationary bikes are also viable options. Alternatively, activities like cross-country skiing, swimming, running, hiking, or ice skating will build your fitness and prepare you for longer rides when spring fully arrives.
Now, let’s address the inevitable: sore buttocks
Yes, the first few outings can be uncomfortable, especially in the areas that bear the most weight. It’s a common experience. To minimize discomfort, start with shorter rides, perhaps around 30 kilometers.
Repeating these shorter rides a few times a week will help you adapt. Interestingly, extra saddle padding isn’t always the solution. Even professional cyclists often use minimal padding. Getting back in the saddle is the best way to acclimate.
Fueling your body is crucial for successful rides. Nutrition and hydration are key. Eat a substantial meal two to three hours before you ride, focusing on complex carbohydrates like wholemeal bread, oats, and bananas, with some protein from yogurt, eggs, or cheese.
For hydration, opt for water or electrolyte drinks, even before you start. Bring easily portable foods that withstand heat. In hot weather, hydration becomes even more important. And remember, comfortable, activity-appropriate clothing, not jeans, makes a big difference.
Finally, let’s talk about your bike
Several components need attention for a smooth and safe ride. Clean and lubricate the chain and inspect the derailleurs. Check and adjust the brakes for responsiveness. Ensure tires are properly inflated for better grip and to avoid punctures.
A proper bike fit is essential and makes a huge difference in comfort and efficiency. Consulting with bike specialists for a full tune-up is highly recommended.