I am an avid cyclist and Carolin absolutely nailed it. The only other thing I would mention is to always use high protection sun screen as cyclists we are exposed to the sun.
Another rule: When trying a new hobby, interest, pursuit, etc., start slow and small and don't go overboard right away. Like, don't go from not riding a bike much if at all to doing 3-5 hour rides regularly. That's bound to lead to injuries, health issues, frustration and burnout. Work your way into it and if it take you'll be doing it for years. You're not looking to prove anything or make up for lost time, but to enjoy yourself and get fitter. This applies to bike maintenance and repair too, of course. While it's important to understand how your bike works and be able to do basic maintenance and repair work on it, as you won't always be near a bike shop that's open when something goes wrong, you shouldn't try to learn and do too much of it too fast. Start by learning how to fix a flat, adjust derailleur and brake cable tension (if you have traditional ones, and the corresponding adjustments if not), center brake pads and keep them from rubbing, reattach a chain that's fallen off, clean and lube your chain and parts, replacing a cassette, etc., and work your way up to more difficult tasks (if you so wish) like replacing your cables (or hydraulics and wiring), adjusting play in bearings, truing a wheel, etc. But, even if you never bother with more complex maintenance and repair tasks (and that's fine), everyone should be able to do the ones that come up during rides, or else you're likely to have to get a ride back home. Oh, and, of course, take all the tools and parts you might need for these on your rides, e.g. multitool with chain breaker, tire levers, spare tube or two, patch kit, spare quick links, etc., and lights if you get stuck out after dark.
Completely agree with this. Analysis paralysis and over fiddling are huge problems I have had in the past. I just got a cheap bike off craigslist, got on my nearest trail and rode for maybe an hour and it was AWESOME. I have a habit of overthinking and messing with things. I don't fully understand my bike and that's ok. I am just gonna take it slow and enjoy myself.
G'day Carolin, that is a great list! One thing I would add for anyone who is riding on the road is to buy a decent set of front and back lights for you bike. Not just for night - but on a daytime flash during the day. Being seen by (increasingly distracted) drivers on our roads - hundreds of metres out from where you are - is one way to avoid being hit! And if you ride a lot on quiet, country roads, a tail light with an integrated radar to warn you of vehicles approaching behind is another brilliant addition to your bike. Worth the investment!
A couple more: 1. Take a little bit of $ + travel card with you in case you run out of food or maybe need to get public transport if you have a mechanical 2. Don't let your bike sit in the garage wet after a rainy ride, wipe it down, wipe the chain and relube to prevent rust, 3. If you are out and about and need to lay your bike down, do so on the none derailleur side. Also, it's amazing how many people you see with the seat way too low- your knees shouldn't come up round your ears! I like the seat as high as is comfortable to stretch out the legs properly Last one, helmets need to be on properly and tight enough round your chin so it doesn't fall off your head if you crash! Actually this is the last one- Cars might not see you- be careful and assume they can't if you are passing intersections where they pull out. At night have lights!
A properly adjusted helmet should stay on your head without a strap, that is not to say you don't do the strap up, just make sure the helmet fits properly. You should be able to have the helmet on comfortably but if you bend to touch your toes then it stays on your head without straps. Also, if you have an accident and the helmet takes an impact, buy a new one, regardless of if it looks ok, the integrity will be compromised. Finally, helmets only last so long, they should have a date stamped inside. A 10 year old helmet will give zero protection.
All good pointers, Carolin. When I first started cycling, I had a flat and didn't know how to fix and was an hour away from my car. Luckily, I encountered a LBS owner who changed out my flat and got me going again. When I got home, I started watching RUclips videos on how to change a flat and now can do it with ease even though it's the last thing I want to be a pro at lol. Also, I just wanted to mention about your repair kit, make sure to carry a tire pump and not just CO pump and cartridge. I've ran into people stranded on the side of the road with CO pump and spent cartridges. All it took was a tire pump to get them going again. It doesn't have to be expensive, just one with the correct valve head.
Along with eating on a regular basis drinking water at the same pace or sooner is mandatory. I carry two bottles and always start out with both of them full. You have put together an excellent list, I really enjoy your channel.
Well done. You certainly hit a half dozen points that I learned the hard way. Your video should help new cyclists avoid some pitfalls. Good public service. Thank you.
I've had so many bike issues over my life. Buy one, don't like, trade in for something new... and don't like the new bike. I just want to ride. I'm literally trying to use the bike I have (that I don't like) and fix it up. Ugh. I popped a tire. I just want to ride. But my set-up is so old that I'm replacing the tires, inner tubes and will try and try again just so I can go on a short romp through the neighborhood and look at the trees and flowers for ideas for my yard. I like your advice. Thanks for producing and sharing good advice and honesty.
Just today i was talking to an avid cyclist i work woth that i was going to look into getting a bike and your video popped later in the day. Thanks for the good advice
Well done on the list! I started competitive cycling when I was about 14 many moons ago ( LONG before the Internet) and just ate up everything I could on how to be better. Your list is pretty much the basics I learned back then. Not much has really changed. But let me make a few comments: 1) Fit. Yes. Bike fit may be the most important item when starting cycling. It leads to a more comfortable ride on top of preventing injury and lessening fatigue. And when you get advanced and know more how your body works, you can tinker with crank arm length and seat positioning. 2) Group rides are super great. Not only is a great social thing to do and learn what others do, but teaches you so many bike handling techniques. Like being comfortable riding within inches side by side with another rider. Or teaching you what lines to take in corners. So many great things. The biggest difference between lower and upper ranked racers IS NOT fitness. It's bike handling technique. Seriously. Well done on your cycling journey. I hope to get back into cycling and revisit the joy of riding and taking little adventures.
Great list, I would add... 1. Get bike bright lights; front and back 2. Wear at least one bright clothing on you. 3. Ride as if you are going to get run over by drivers. You see them but they dont, remember that. 4. In time, you are going to see and hear horrible bike crashes and even death. At some point in your life, you will stop riding or you will keep going until you die. 5. There are two types of riders; one who fell and one who is going to fall. Bonus 1. Dont apply bengay cream on your lower back before your long ride. Its going to sting. 😂 2. Try triathlon bike short with minimum padding. Get bike seat/saddle cushion.
Really great list! I knew about recovering from muscle soreness but had to learn tendon recovery the hard way. Last autumn I bought a hardtail MTB (not new to cycling) and rode it through the winter. I pushed through so much snow on the lowest gear... often in -15°c. My left biceps femoris tendon started to ache on every ride. Though that has mostly recovered, the right side is lightly snapping. Will have it checked soon but for now it isn't happening while riding. Give tendons 3 days of recovery after intense efforts.
My best advice is listen to Carolin! I've always said the the two most important things are what holds you and your bike to the road; that's your saddle fitting your sit bones and your chamois pad fitting your bits! Rubber side down-
One thing about bike fit you (& likely your bike fitter) missed, is crank length. Today's bikes come in a wide range of sizes, but cranks are 170-175 mm still. Shorter riders should have shorter cranks. I just moved from 170mm to 152mm (I'm 5'8") recently and my knee pain after long distance riding disappeared. I suggest this overlooked change, there's a misconception shorter cranks have less torque, while it's true when measured at the bottom bracket, but the rear wheels, through gearing is where the power is transferred, and shorter cranks have no effect on power in the rear wheels. Also I would suggest putting reflective stickers on your wheel rims to be more visible and passive reflection to other light sources (in addition to a front & rear light).
Re the eating - not necessary to eat continuously if you’re fat adapted . I routinely do 20-30 mile bike rides early in the day before eating. I’m 71 years old. Keto for the win.
Tires. Need to experiment and try a bunch before you settle on a pair that suits you. Then get extras. Same for tubes. Never hurts to have more than you need at a moment’s notice. Also keep extra valve adapters handy. I have one on keychain.
Also be careful putting tube back in wheel. It’s easy to be rough and fold the tube while putting it back in and then pinch flat. Never hurts to have extra levers.
Check the weather before your ride so you can layer accordingly. I also recommend reviewing your route ahead of time so you can plan for the hills. Oh, also get a tire bead jack. It will save you a lot of time when installing a tire.
11. use shorter cranks. This is actually a biggie in bike fit. Most stock bikes are offered with a standard crank length by frame size, and usually too long (tradition) There are two key things to consider: a) power = torque x angular velocity (how fast you can move the pedal over a angle or a full pedal cycle). the torque is the force on the pedal multiplied by the length of the lever arm, in this case the length of the crank. angular velocity is the speed by which the pedal travels along the pedaling circle to complete the angle. for example, if you look at the pedal in the top position, 12 o'clock and at the 9 o'clock position, the pedal has to move 90 degrees, on a large crank length, the feet have to travel a longer distance to complete that angle. on shorter cranks, less. on a long crank length, the torque will be higher, but your feet have to travel faster along the pedaling circle. in short, they cancel eachother out. if torque goes up, angular velocity goes down and vice versa,. because the human body chooses a natural feeling pedal speed. b) hip angle: the length of the cranks determines how high your knee has to move up to complete the pedal circle. and this is quite a big difference. if you compare 165mm cranks with 172.5 cranks, at the top of the pedal position your knee has to be twice the difference in crank length higher, in this example 1.5cm. By choosing shorter cranks you can gain comfort or get the same comfort as longer cranks, but sit deeper and more aero. I am 5'10 and I have been using 165mm cranks for years. Best decision I ever made :) Same power, more comfort.
I think hearing protection is important too. I recently bought cat ears and they do really block at least 50% of wind noise but you have to have a helmet with more vertical straps to get it working well.
Thanks for the great video! Would you recommend any online resources and/or tips on how to learn to fix a flat? I feel my local bike shop will not be necessarily interested in spending time with me on this.
Hey, thanks for that refreshing advise. Many of us bypass those simple but important things. I think that I will go that way. Thanks again happy cycling.❤
When buying a bike, know what your intentions are for it and what you are riding on. A MTB is good for dirt and rugged terrain but is not so great for roads while a road bike is great for roads but I would definitely not use it for gravel and rugged terrain. Also, I wouldn't buy an Enduro for grocery runs when there's cargo bikes or Dutch style but I'm not going to use a cargo bike in a race.
Along with frequently eating I would suggest taking more water than you think you will need for the ride. Also be sure to keep a constant intake of electrolytes because your body loses them through sweat 😅. At the end of the day just remember to have fun. Happy trails 👣!
Have two bikes. One will be down with slow flat and it will prevent you from messing up your routine. Ride the same path if you can on normal routine rides. Different route on casual less intense workout long distance rides. Always wear helmet. If I didn't I would have been dead at least half dozen times in the past 30 years or so. I only ride with Brooks leather saddles now. I've had them all. Air, Gel, you name it. They all will fail in no time. Most comfortable Brooks saddle; the B17 and Swift. I have both. Once they are broken in, you will never go back to conventional saddle. Group rides are nice but it will not give you a good workout. Have fun! BTW, I've been a road cyclist for over 45 years. I now only have Litespeed Ultimate and Bike Friday's Pocket Rocket single speed.
This list it for a hardcore ride-all-day kind of person. If you only go a few times a week and only for 1 hr or less, you can skip a lot of these For prep for a flat, to carry with you on a ride, you need a tube, not a tire. Even if you use tubeless, a tube will be needed for a flat that the sealant won't handle. Otherwise, excellent list!
Small correction..Spare "tube" , not "tire" ...all great tipe though! I recently got a bike fit after complaining about the cost but ill never regret it, helped with back pain (from being hunched over) and knee pain too.
Different bikes have a different feel and each is a unique experience. I enjoy my mountain bike just as much as my hybrid bike , cruiser bike or road bike .
1. I wish I would have learned to true wheels 2. I wish I would have splurged and bought better quality stuff when I was younger and physically able to appreciate it* 3. I wish I had never stopped riding regularly/daily** *I remember about 20 years ago in a store, they had a classic Bianchi road bike- steel frame in celeste green, Campagnolo components- just stunning. And at a good price as I recall. I was tempted, and my wife said yes, buy it, but I just couldn’t pull the trigger. I wish now that I had bought it. **Alas, about 15 years ago, moved for 5 years to the South. Where I lived, bicycling was just not a thing. It was dangerous on our road, impractical due to climate. Hardly anyone road bikes there.
As a cyclist for more than 50 years, this is the voice of logic and common sense. Add to it: Get a saddle that fits *you* and not the manufacturer's wallet before you take your new bike out on a ride for the second time.
EBay is great for buying new warranty frames that are being cleared out. Wrenching your bike, upgrading and experimenting with fits is, initially, more fun than the ride. (Once I have dial-in my ride, I would rather be out riding.)
I've been riding as adult for about 10 years now and have yet to get a bike fit, for me I don't think I need it, but I would recommend. I would imagine a new rider could learn a lot.
more props to ya! it takes a lot of experimenting and research to get dialed in. Agreed, a new rider would learn a ton. I was a sponge asking all the questions to the bike fitter :D
I suspect you got lucky. I purchased a new bike for bikepacking. Felt OK for say 30 miles but when starting to think about 50-60 miles potentially with another 20-30 lbs on that steel frame I started to get a bit worried. Ended up with a shorter stem, spacers to bring up the bars, changing the angle of the hoods, spacers on my pedals, some adjustment to my SPD cleats to true up my stroke and a longer seat post and a new seat. Still not ideal but at 65 I don’t have the time to experiment (though am going for a smaller chainring after climbing with half my load). Pain probably stops more people from regularly cycling than anything else.
Having a second opinion on bike fit makes a big difference because the other person is looking while you are riding. I remember many years ago riding between Buffalo and Toronto and meeting up with the "old Italian racer" along the ride. At the end of the ride, he suggest I drop my seat a little. After I dropped my seat a 1/2 inch, my peddling cadence picked up and my sore leg muscle became less of problem (i.e. I started riding 200 mile days with no more effort then most people expand on 30-50 miles)
Wow, great advice. I did not get a bike fit, everybody told me to get a 58cm frame, but I wanted a 62cm at 6ft 1in. That one worked great for me. Even when I have back pain, I get on my bike and my back feels so great, I feel so comfortable : )
Regarding 4. All I bring on my rides is water and electrolytes. I’m a fat adapted athlete. I eat zero carbs every day. My body runs on fat stores and creates its own glucose as needed in the liver- Gluconeogenesis. There is no requirement to eat carbohydrates continuously during a bike ride because you have plenty of fat store to convert into energy.. you just need to get fat adapted. And once you’re fat adapted, you will never bonk on a ride.. or a run. Eating massive amounts of carbohydrates nearly led me to being a type two diabetic. Trust me every athlete eventually pays the price.. Type two diabetes usually rears its head in the later couple of decades of your life. Carbohydrates are not an essential nutrient for human beings so we don’t need to eat them. The grain industry disagrees of course. There are many fat adapted athletes now. Professor Tim Noakes has released a study showing that fat adapted athletes do far better than carb loading athletes. The proof is there.
It depends on the pace. You have to go zone 2 or below to rely on fat. Even in that case, for longer rides, your ability to create glucose from fat can be a bottleneck, leading to bonking
Thanks for sharing. It's fascinating to hear about your experience as a fat-adapted athlete and the benefits you've found in fueling your rides differently.
Nice video and useful tips...I'd like to ask you when it is recommended to do stretching? when you finish your ride, before it or just simply every single day to keep fit and feel less soreness???
your bike, or that bike in the background, looks nice do you have many reviews on your equipment? this was an interesting video, normally when i go on long mountain bike trips i just take a bike bottle of Ribena, and some granola bars. not done any road biking but interested after seeing all these educational and interesting cycling channels now on utube. its all about getting the time to put in the training, i focus on swimming and rock climbing, plus yoga, not enough biking in the last few years. your channel is a boost of inspiration. thank you for your time to make such informative and interesting videos. if you can make a video purely about diet, nutrition that would be interesting. thank you.
I've seen it, rarely, but this was back in the narrow tire and tubular days when flats were more common, tires were less rugged and a spare couldn't save you from a sidewall gash. Never done it myself, although I once had a sidewall puncture bad enough that it would have helped a lot. I had to really improvise to get back home by patching it with whatever I had or could find.
Knowing you're not really balancing a bicycle. The bike is balancing itself. (You're forward motion,Your your traction, your bike's ability to turn while leaning.) If you lose any of those things you will go down. Checking tire pressure and using caution on slippery surfaces are important.
Couple of years ago I post “still learning even after 20 years of riding. “ I was doing a solo ride up the blue ridge parkway and that would involve serval of tunnels through the mountains which I was excited about but the devil is in the details we all gone through tunnels in our cars where it’s lite up n our cars interior lights automatically turn on. Now imagine you been riding for hours in the sun n you riding into a tunnel of darkness where you can t even see your hand in front of your face and disorient. Umm yea the tunnels r not lite in the mtn after I pick myself off the ground. The i remember what the park rangers said to be careful in the tunnels bc bears find temporary comfort I started running out as bast as I can w my cleats even though I was like only 20 yards in felt like a mile w fear of being attacked. Moral of the story bring lights when going to the mountains
As a _long_ time cyclist, I must say you've compiled an *_excellent_* list. Ride safe & have fun.
Appreciate your comment, thank you for watching!
I am an avid cyclist and Carolin absolutely nailed it. The only other thing I would mention is to always use high protection sun screen as cyclists we are exposed to the sun.
I'm 65 years old and have recently taken up bike riding, I've a lot to learn but sites like this is just what I need, thanks
Me too!!
Me three! I’m 62 BTW. Glad I’m not the only one…
Another rule: When trying a new hobby, interest, pursuit, etc., start slow and small and don't go overboard right away. Like, don't go from not riding a bike much if at all to doing 3-5 hour rides regularly. That's bound to lead to injuries, health issues, frustration and burnout. Work your way into it and if it take you'll be doing it for years. You're not looking to prove anything or make up for lost time, but to enjoy yourself and get fitter.
This applies to bike maintenance and repair too, of course. While it's important to understand how your bike works and be able to do basic maintenance and repair work on it, as you won't always be near a bike shop that's open when something goes wrong, you shouldn't try to learn and do too much of it too fast.
Start by learning how to fix a flat, adjust derailleur and brake cable tension (if you have traditional ones, and the corresponding adjustments if not), center brake pads and keep them from rubbing, reattach a chain that's fallen off, clean and lube your chain and parts, replacing a cassette, etc., and work your way up to more difficult tasks (if you so wish) like replacing your cables (or hydraulics and wiring), adjusting play in bearings, truing a wheel, etc.
But, even if you never bother with more complex maintenance and repair tasks (and that's fine), everyone should be able to do the ones that come up during rides, or else you're likely to have to get a ride back home.
Oh, and, of course, take all the tools and parts you might need for these on your rides, e.g. multitool with chain breaker, tire levers, spare tube or two, patch kit, spare quick links, etc., and lights if you get stuck out after dark.
Completely agree with this. Analysis paralysis and over fiddling are huge problems I have had in the past.
I just got a cheap bike off craigslist, got on my nearest trail and rode for maybe an hour and it was AWESOME.
I have a habit of overthinking and messing with things. I don't fully understand my bike and that's ok. I am just gonna take it slow and enjoy myself.
This looks like great advice
G'day Carolin, that is a great list! One thing I would add for anyone who is riding on the road is to buy a decent set of front and back lights for you bike. Not just for night - but on a daytime flash during the day. Being seen by (increasingly distracted) drivers on our roads - hundreds of metres out from where you are - is one way to avoid being hit!
And if you ride a lot on quiet, country roads, a tail light with an integrated radar to warn you of vehicles approaching behind is another brilliant addition to your bike. Worth the investment!
Great point..Rechargeable lights are great too
I am a life-long cyclist and these are fantastic tips for everyone. Thank you for this video.
A couple more: 1. Take a little bit of $ + travel card with you in case you run out of food or maybe need to get public transport if you have a mechanical 2. Don't let your bike sit in the garage wet after a rainy ride, wipe it down, wipe the chain and relube to prevent rust, 3. If you are out and about and need to lay your bike down, do so on the none derailleur side.
Also, it's amazing how many people you see with the seat way too low- your knees shouldn't come up round your ears! I like the seat as high as is comfortable to stretch out the legs properly
Last one, helmets need to be on properly and tight enough round your chin so it doesn't fall off your head if you crash!
Actually this is the last one- Cars might not see you- be careful and assume they can't if you are passing intersections where they pull out. At night have lights!
💯
I never thought of wiping my bike down. That's great advice.
A properly adjusted helmet should stay on your head without a strap, that is not to say you don't do the strap up, just make sure the helmet fits properly. You should be able to have the helmet on comfortably but if you bend to touch your toes then it stays on your head without straps.
Also, if you have an accident and the helmet takes an impact, buy a new one, regardless of if it looks ok, the integrity will be compromised. Finally, helmets only last so long, they should have a date stamped inside. A 10 year old helmet will give zero protection.
Soreness tends to be from muscles; pain tends to be from joints. Nice breakdown, Carolin, especially the chapterization!
All good pointers, Carolin. When I first started cycling, I had a flat and didn't know how to fix and was an hour away from my car. Luckily, I encountered a LBS owner who changed out my flat and got me going again. When I got home, I started watching RUclips videos on how to change a flat and now can do it with ease even though it's the last thing I want to be a pro at lol. Also, I just wanted to mention about your repair kit, make sure to carry a tire pump and not just CO pump and cartridge. I've ran into people stranded on the side of the road with CO pump and spent cartridges. All it took was a tire pump to get them going again. It doesn't have to be expensive, just one with the correct valve head.
My dad taught me how to patch a tube when I was 8. Thanks dad.
I'm a longtime cyclist, a retired chiropractor and a health coach. You've done a GREAT job on this intro.
4:14 YES. FINALLY finally, someone else, AGAIN , said something on How to Fix a Flat! Thank you very much.
I'm forwarding this to new cyclists I meet. This is a great list, very thoughtfully explained!
Agree wholeheartedly with a bike fit. A game changer for me, changed my handlebar, stem, seat and insoles in my shoes
I couldn’t go about my routine. I was mesmerised. Well done ! :)
Along with eating on a regular basis drinking water at the same pace or sooner is mandatory. I carry two bottles and always start out with both of them full. You have put together an excellent list, I really enjoy your channel.
Well done. You certainly hit a half dozen points that I learned the hard way. Your video should help new cyclists avoid some pitfalls. Good public service. Thank you.
don't over train, just ride. Eventually you'll build up endurance
I've had so many bike issues over my life. Buy one, don't like, trade in for something new... and don't like the new bike. I just want to ride. I'm literally trying to use the bike I have (that I don't like) and fix it up. Ugh. I popped a tire. I just want to ride. But my set-up is so old that I'm replacing the tires, inner tubes and will try and try again just so I can go on a short romp through the neighborhood and look at the trees and flowers for ideas for my yard. I like your advice. Thanks for producing and sharing good advice and honesty.
Excellent presentation Carolin. Agree that people should make good use of their local community bike repairers.
Great top ten of things to learn and do as a cyclist. Especially # 5! Show respect for your group and know how to fix a flat quickly.
Just today i was talking to an avid cyclist i work woth that i was going to look into getting a bike and your video popped later in the day. Thanks for the good advice
Glad I could help!
I tried many bikes, mountain and city bikes
The best bike for me as a commuter is: small folding bike
Well done on the list! I started competitive cycling when I was about 14 many moons ago ( LONG before the Internet) and just ate up everything I could on how to be better. Your list is pretty much the basics I learned back then. Not much has really changed. But let me make a few comments:
1) Fit. Yes. Bike fit may be the most important item when starting cycling. It leads to a more comfortable ride on top of preventing injury and lessening fatigue. And when you get advanced and know more how your body works, you can tinker with crank arm length and seat positioning.
2) Group rides are super great. Not only is a great social thing to do and learn what others do, but teaches you so many bike handling techniques. Like being comfortable riding within inches side by side with another rider. Or teaching you what lines to take in corners. So many great things. The biggest difference between lower and upper ranked racers IS NOT fitness. It's bike handling technique. Seriously.
Well done on your cycling journey. I hope to get back into cycling and revisit the joy of riding and taking little adventures.
being single for 30's+ 😂 i don't know what life ahead about and I just ride my bike for me to be happy😅
X2
Same here bro
You guys too? This made my day
Same here😂😂😂😂 but sad part can’t afford to buy bike too🥹
I just do fentanyI
Join a friendly club, forget your ego, ask questions, ride your bike as much as possible :)
What if there are no friendly clubs or any clubs at all
@@methylmercury thats a shame :( hope the cycling is fun nonetheless.
I don’t enjoy people
Great list, I would add...
1. Get bike bright lights; front and back
2. Wear at least one bright clothing on you.
3. Ride as if you are going to get run over by drivers. You see them but they dont, remember that.
4. In time, you are going to see and hear horrible bike crashes and even death. At some point in your life, you will stop riding or you will keep going until you die.
5. There are two types of riders; one who fell and one who is going to fall.
Bonus
1. Dont apply bengay cream on your lower back before your long ride. Its going to sting. 😂
2. Try triathlon bike short with minimum padding. Get bike seat/saddle cushion.
Boy oh boy .....number 5 really resonated with me.
bonus: wear a helmet
Agree with all. Well said. I do wear a seamless undershort. This allows the layers a bit of slide without binding.
Great video. I've just taken up cycling again after some years away and these tips will really help. Thank you and happy cycling 🤗
Really great list! I knew about recovering from muscle soreness but had to learn tendon recovery the hard way.
Last autumn I bought a hardtail MTB (not new to cycling) and rode it through the winter. I pushed through so much snow on the lowest gear... often in -15°c.
My left biceps femoris tendon started to ache on every ride. Though that has mostly recovered, the right side is lightly snapping. Will have it checked soon but for now it isn't happening while riding. Give tendons 3 days of recovery after intense efforts.
My best advice is listen to Carolin! I've always said the the two most important things are what holds you and your bike to the road; that's your saddle fitting your sit bones and your chamois pad fitting your bits! Rubber side down-
One thing about bike fit you (& likely your bike fitter) missed, is crank length. Today's bikes come in a wide range of sizes, but cranks are 170-175 mm still. Shorter riders should have shorter cranks. I just moved from 170mm to 152mm (I'm 5'8") recently and my knee pain after long distance riding disappeared. I suggest this overlooked change, there's a misconception shorter cranks have less torque, while it's true when measured at the bottom bracket, but the rear wheels, through gearing is where the power is transferred, and shorter cranks have no effect on power in the rear wheels. Also I would suggest putting reflective stickers on your wheel rims to be more visible and passive reflection to other light sources (in addition to a front & rear light).
Re the eating - not necessary to eat continuously if you’re fat adapted . I routinely do 20-30 mile bike rides early in the day before eating.
I’m 71 years old.
Keto for the win.
Tires. Need to experiment and try a bunch before you settle on a pair that suits you. Then get extras.
Same for tubes. Never hurts to have more than you need at a moment’s notice.
Also keep extra valve adapters handy. I have one on keychain.
Also be careful putting tube back in wheel. It’s easy to be rough and fold the tube while putting it back in and then pinch flat. Never hurts to have extra levers.
You are right about a flat, it's a skill that needs practice. Good technique is a real help.
Very well done video! Clearly articulated and you hit all the salient points a beginner needs. Kudos!
Super useful material !!! Best from Poland !!!
Nice video! I just rode 100km and I agree with what you said about eating lol
Whoa! The more I watch the better the list! I will def. use some of your advice. Thank you for sharing your experiences.
I just came across Carolin's channel and after watching I subscribe. She doesn't come across as a cycling ego-maniacal goof.
Perfect tips! One tip if I may, get yourself a nice pair of rear lights. Those ones aren't safe enough!
Check the weather before your ride so you can layer accordingly. I also recommend reviewing your route ahead of time so you can plan for the hills. Oh, also get a tire bead jack. It will save you a lot of time when installing a tire.
11. use shorter cranks.
This is actually a biggie in bike fit. Most stock bikes are offered with a standard crank length by frame size, and usually too long (tradition)
There are two key things to consider:
a) power = torque x angular velocity (how fast you can move the pedal over a angle or a full pedal cycle). the torque is the force on the pedal multiplied by the length of the lever arm, in this case the length of the crank. angular velocity is the speed by which the pedal travels along the pedaling circle to complete the angle. for example, if you look at the pedal in the top position, 12 o'clock and at the 9 o'clock position, the pedal has to move 90 degrees, on a large crank length, the feet have to travel a longer distance to complete that angle. on shorter cranks, less. on a long crank length, the torque will be higher, but your feet have to travel faster along the pedaling circle. in short, they cancel eachother out. if torque goes up, angular velocity goes down and vice versa,. because the human body chooses a natural feeling pedal speed.
b) hip angle: the length of the cranks determines how high your knee has to move up to complete the pedal circle. and this is quite a big difference. if you compare 165mm cranks with 172.5 cranks, at the top of the pedal position your knee has to be twice the difference in crank length higher, in this example 1.5cm. By choosing shorter cranks you can gain comfort or get the same comfort as longer cranks, but sit deeper and more aero.
I am 5'10 and I have been using 165mm cranks for years. Best decision I ever made :) Same power, more comfort.
I think hearing protection is important too. I recently bought cat ears and they do really block at least 50% of wind noise but you have to have a helmet with more vertical straps to get it working well.
Wow some really good advice and things I never thought off. I only have mountain bike but thought about getting into road bike riding.
Very useful tips either as a reminder, validation or just additional technical information all bikers need to do every ride.. tfs!
Thanks for the great video! Would you recommend any online resources and/or tips on how to learn to fix a flat? I feel my local bike shop will not be necessarily interested in spending time with me on this.
Hey, thanks for that refreshing advise. Many of us bypass those simple but important things. I think that I will go that way. Thanks again happy cycling.❤
You nailed it!! Great tips!!! Also always inspect your bike before and after a ride. Use bike lights too.
Carolin -- I have been road bike riding for 40 years, you have made a good list that will help beginners,
When buying a bike, know what your intentions are for it and what you are riding on. A MTB is good for dirt and rugged terrain but is not so great for roads while a road bike is great for roads but I would definitely not use it for gravel and rugged terrain. Also, I wouldn't buy an Enduro for grocery runs when there's cargo bikes or Dutch style but I'm not going to use a cargo bike in a race.
Thanks so much for this video, just bought my first proper bike and surely I am adding some of the advice to my to-do list!
You are so great! Your voice is so needed. Thank you.
Super cool and honest. Love it. Thanks for sharing.
Be ur own bike mechanic.
Ok. And how do I learn? Any recommendations on helpful RUclips channels etc?
Or dont. As you like
Along with frequently eating I would suggest taking more water than you think you will need for the ride. Also be sure to keep a constant intake of electrolytes because your body loses them through sweat 😅. At the end of the day just remember to have fun. Happy trails 👣!
Have two bikes. One will be down with slow flat and it will prevent you from messing up your routine. Ride the same path if you can on normal routine rides. Different route on casual less intense workout long distance rides. Always wear helmet. If I didn't I would have been dead at least half dozen times in the past 30 years or so. I only ride with Brooks leather saddles now. I've had them all. Air, Gel, you name it. They all will fail in no time. Most comfortable Brooks saddle; the B17 and Swift. I have both. Once they are broken in, you will never go back to conventional saddle. Group rides are nice but it will not give you a good workout. Have fun! BTW, I've been a road cyclist for over 45 years. I now only have Litespeed Ultimate and Bike Friday's Pocket Rocket single speed.
These are all great tips for beginner distance runners as well 👍
Thank you Carolin
Eat continuously - if youre eating a ketogenic diet, in ketosis, then you have surplus energy and dont need to refuel anywhere near as much.
Amazing tips thank you🎉🎉🎉🎉🎉❤❤❤❤❤
This list it for a hardcore ride-all-day kind of person. If you only go a few times a week and only for 1 hr or less, you can skip a lot of these
For prep for a flat, to carry with you on a ride, you need a tube, not a tire. Even if you use tubeless, a tube will be needed for a flat that the sealant won't handle. Otherwise, excellent list!
Fantastic advice, Carolin! great job! be safe and I hope to see you around the roads near SF!
amazing work! thanks!
Small correction..Spare "tube" , not "tire" ...all great tipe though! I recently got a bike fit after complaining about the cost but ill never regret it, helped with back pain (from being hunched over) and knee pain too.
Beauty, intelligence, and maturity; a fine and rare mix!!
Disinfectant your cycle shorts weekly especially the insert this will keep down urinary tract infections as bad bacteria can cause infection.
Thanks the info on the video is so good for beginners been riding since the end of pandemic but started on bmx when i was in grade school
Love the night and day effect.
Good job Carolin!!!!!! Loved watching this, the list is great, and your editing is really good too!
Glad you liked it!!
Different bikes have a different feel and each is a unique experience. I enjoy my mountain bike just as much as my hybrid bike , cruiser bike or road bike .
nice to have those options to satisfy different cycling moods :)
Thanks you described me perfectly I did all of those
1. I wish I would have learned to true wheels
2. I wish I would have splurged and bought better quality stuff when I was younger and physically able to appreciate it*
3. I wish I had never stopped riding regularly/daily**
*I remember about 20 years ago in a store, they had a classic Bianchi road bike- steel frame in celeste green, Campagnolo components- just stunning. And at a good price as I recall. I was tempted, and my wife said yes, buy it, but I just couldn’t pull the trigger. I wish now that I had bought it.
**Alas, about 15 years ago, moved for 5 years to the South. Where I lived, bicycling was just not a thing. It was dangerous on our road, impractical due to climate. Hardly anyone road bikes there.
I envy the small riders - small (and super large) frame sizes always end up super cheap at the end of a sale cycle :D
As a cyclist for more than 50 years, this is the voice of logic and common sense. Add to it: Get a saddle that fits *you* and not the manufacturer's wallet before you take your new bike out on a ride for the second time.
Fantastic tips. Thank you for this!
Awesome info, so glad you are a cyclist! Happy riding!
Well said, thank you!
And here i am buying all my bikes online
EBay is great for buying new warranty frames that are being cleared out. Wrenching your bike, upgrading and experimenting with fits is, initially, more fun than the ride. (Once I have dial-in my ride, I would rather be out riding.)
I've been riding as adult for about 10 years now and have yet to get a bike fit, for me I don't think I need it, but I would recommend. I would imagine a new rider could learn a lot.
more props to ya! it takes a lot of experimenting and research to get dialed in. Agreed, a new rider would learn a ton. I was a sponge asking all the questions to the bike fitter :D
I suspect you got lucky. I purchased a new bike for bikepacking. Felt OK for say 30 miles but when starting to think about 50-60 miles potentially with another 20-30 lbs on that steel frame I started to get a bit worried. Ended up with a shorter stem, spacers to bring up the bars, changing the angle of the hoods, spacers on my pedals, some adjustment to my SPD cleats to true up my stroke and a longer seat post and a new seat. Still not ideal but at 65 I don’t have the time to experiment (though am going for a smaller chainring after climbing with half my load). Pain probably stops more people from regularly cycling than anything else.
Having a second opinion on bike fit makes a big difference because the other person is looking while you are riding. I remember many years ago riding between Buffalo and Toronto and meeting up with the "old Italian racer" along the ride. At the end of the ride, he suggest I drop my seat a little. After I dropped my seat a 1/2 inch, my peddling cadence picked up and my sore leg muscle became less of problem (i.e. I started riding 200 mile days with no more effort then most people expand on 30-50 miles)
Fantastic advice, you are awesome .........
Great insights for new cycling enthusiasts. I've been aware of all of these things, but a bike fit and bibs are something that I have still avoided.
At 67 long time cyclist, great list I would washing bike clothing before every ride especially if its humid
Fantastic tips for a new rider such as myself. Thank you!
Thx for the info! Nice bike!
Didnt have the technology back when I purchesed my Specilized road bike. Neck pain 22 years later
I wish someone told me how to clean my bike and that I should do so often
Congratulations! Excellent video.
Wow, great advice. I did not get a bike fit, everybody told me to get a 58cm frame, but I wanted a 62cm at 6ft 1in. That one worked great for me. Even when I have back pain, I get on my bike and my back feels so great, I feel so comfortable : )
100 % great advice listen and learn thank you.
Beautiful lady and equally beautiful road bike❤❤
Excellent information, especially about the undies part, thank you. I’m in the Bay also, maybe I’ll see you on the GG sometime, lol! Namaste!
Regarding 4. All I bring on my rides is water and electrolytes. I’m a fat adapted athlete. I eat zero carbs every day. My body runs on fat stores and creates its own glucose as needed in the liver- Gluconeogenesis. There is no requirement to eat carbohydrates continuously during a bike ride because you have plenty of fat store to convert into energy.. you just need to get fat adapted. And once you’re fat adapted, you will never bonk on a ride.. or a run.
Eating massive amounts of carbohydrates nearly led me to being a type two diabetic. Trust me every athlete eventually pays the price.. Type two diabetes usually rears its head in the later couple of decades of your life.
Carbohydrates are not an essential nutrient for human beings so we don’t need to eat them. The grain industry disagrees of course.
There are many fat adapted athletes now. Professor Tim Noakes has released a study showing that fat adapted athletes do far better than carb loading athletes. The proof is there.
It depends on the pace. You have to go zone 2 or below to rely on fat. Even in that case, for longer rides, your ability to create glucose from fat can be a bottleneck, leading to bonking
Thanks for sharing. It's fascinating to hear about your experience as a fat-adapted athlete and the benefits you've found in fueling your rides differently.
All very valuable….How can you tell if the bike fitter has done a good job? Also please make a video on bicycles recommendations for beginners
Nice video and useful tips...I'd like to ask you when it is recommended to do stretching? when you finish your ride, before it or just simply every single day to keep fit and feel less soreness???
your bike, or that bike in the background, looks nice do you have many reviews on your equipment? this was an interesting video, normally when i go on long mountain bike trips i just take a bike bottle of Ribena, and some granola bars. not done any road biking but interested after seeing all these educational and interesting cycling channels now on utube. its all about getting the time to put in the training, i focus on swimming and rock climbing, plus yoga, not enough biking in the last few years. your channel is a boost of inspiration. thank you for your time to make such informative and interesting videos. if you can make a video purely about diet, nutrition that would be interesting. thank you.
Spare tires? Negative. Inner tubes, yes. Tools yes I’ve never met a single person that carries a spare tire on a group ride.
Overall, good video
Yep. I noticed that too. I suspect she meant tube, not tire.
I've seen it, rarely, but this was back in the narrow tire and tubular days when flats were more common, tires were less rugged and a spare couldn't save you from a sidewall gash. Never done it myself, although I once had a sidewall puncture bad enough that it would have helped a lot. I had to really improvise to get back home by patching it with whatever I had or could find.
I go on group rides with a tire around my neck.
I wish I never knew about bike fitting.
Knowing you're not really balancing a bicycle.
The bike is balancing itself. (You're forward motion,Your your traction, your bike's ability to turn while leaning.)
If you lose any of those things you will go down. Checking tire pressure and using caution on slippery surfaces are important.
Couple of years ago I post “still learning even after 20 years of riding. “ I was doing a solo ride up the blue ridge parkway and that would involve serval of tunnels through the mountains which I was excited about but the devil is in the details we all gone through tunnels in our cars where it’s lite up n our cars interior lights automatically turn on. Now imagine you been riding for hours in the sun n you riding into a tunnel of darkness where you can t even see your hand in front of your face and disorient. Umm yea the tunnels r not lite in the mtn after I pick myself off the ground. The i remember what the park rangers said to be careful in the tunnels bc bears find temporary comfort I started running out as bast as I can w my cleats even though I was like only 20 yards in felt like a mile w fear of being attacked. Moral of the story bring lights when going to the mountains
thanks for sharing, good to know!
Have 100g of sugar per hour if you want to feel strong in mind and body. Drink water before thirst.