Road Bike Inspection List
Pre Ride Inspection
- Check the air pressure in your tires to make sure proper inflation. Nothing (but the wind) will slow you down faster than under inflated tires.
- Check your tires for wear and damage.
- Check your quick releases to make sure that your wheels are securely fastened to the frame and forks. You don’t want a problem here!
- Check your front and rear brakes to make sure proper operation and adjustment. Pay attention to the condition of the brake pads too.
- Check your drive chain and related components (e.g., front and rear derailleurs and cassette cog). Remove debris from any of these locations if found.
- Check your bike overall for any loose parts (e.g., seat, seat post, handle bars, and stem).
Staying Powered Up For The Ride
Once you begin to start your riding schedule, you will need to pay attention to how to regulate your energy during your rides. This will ultimately depend on the length of rides you start on and your endurance progress. Preferably you would want to fuel up with natural, simple, hydro-carbohydrate foods.
There are three areas of concern for nutrition while on the road cycling. Here I have examined two of the three that are most relevant to the beginning road bike cyclist. When you get started these two stages of riding will be your main focus for a rewarding road bike session.
- DURATION: 1 hour or less
- PRIMARY CONCERN: Fluid replenishment
- WHAT TO DRINK: Plain water (filtered)
- WHAT TO EAT: If you have a full and balanced dinner the nite before and a solid breakfast before heading out on you road bike, you more than likely have all the required stored energy you will need at this level of riding. As a back up, you could bring along a 1 PowerBar Gel, which has 27 grams of carbs and 200mg sodium, for good measure.
- BONUS TIP: For optimal recovery, eat a full meal within an hour of finishing an intense workout.
- DURATION: 1 to 3 hours
- PRIMARY CONCERN: Carbohydrate replenishment
- WHAT TO DRINK: 1 bottle water and 1 bottle sports drink per hour, at least
- WHAT TO EAT: PB &J sandwich(s), 1 Banana, salted (or not) pretzels, apple, oats, trail mix (pot luck), 1 PowerBar Gel or any combination of these work pretty well. The goal here is to find what works best for you and you metabolism.
- BONUS TIP: It is best not to dilute the sports drinks–your body absorbs them most efficiently at their correct concentrations.