Training & Bike Tune-up Tips
Weekly Training Rides
Join Cap’s Westwood Cycles cycling club for free weekly training rides. Stay tuned for the training schedule to be announced in early 2017.
Wheel to Heal Training Tips:
- Make sure you have appropriate equipment in good working order (bike, helmet, shoes, shorts, water bottle, etc.) Your local bike store can help.
- Get a qualified bike fitter to make sure your bicycle fits you properly.
- Talk to a professional coach / fitness instructor about designing a program to progress you towards your cycling goal and assist with training.
- Commit to a training plan, tell friends and family (support network) and schedule the training into your weekly routine.
- Concentrate on fueling for performance – nutrition and hydration are key elements of successful training and a successful Wheel to Heal.
- Core training and strength training will make you a better cyclist. Search for a qualified professional training coach.
- Make sure to get comfortable tackling hills. You can’t avoid them forever!
- Don’t let bad weather prevent you from training – get on a indoor trainer – ask your local bike shop.
- Stretch after before and after every workout.
- Most important tip: Know the rules of the road. Ride confidently but safely.
Bike Tune-Up Tips
Check the Pressure on Your Tires
One of the simplest things you can do is the one that can have the greatest effect, and that surprisingly, people most often overlook. Paying attention to keeping the proper level of air pressure in your tires accomplishes many things:
- Makes pedaling easier
- Protects your rims from damage
- Prolongs the life of your tires
- Makes it much less likely that you’ll get flats
Checking for proper air pressure in your tires before every ride is quick and easy to do. Here’s how to check the air pressure in your tire.
Clean and lubricate your chain
The chain and sprockets on your bike play a key part in the transfer of power in your legs to your wheels, making them go round and round. When they collect dirt and grit and get gummy, not only does it slow you down, but they also wear out faster. Keeping your chain clean and lubricated is one of the best ways to keep your bike working well.