Is it safe to ride in the rain?
Yes—as long a you're extra vigilant about signaling, traffic rules, and your surroundings. On slippery surfaces, keep your effort steady: Standing up on a steep, wet road can cause your back wheel to slip, and hitting the brakes too hard may make you skid. If you live where it rains often, consider wider tires. The smoother, softer, and wider they are, says Matthew Karre, sales manager at River City Bicycles in Portland, Oregon, the more contact between rubber and road. If you're caught in a downpour with regular tires, stop and let out a few psi of air. And remember, roads will be very slick during the first rain after a dry spell because oils have built up on the surface. Other hazards: leaves, manhole covers, train tracks, and painted road lines.
Yes—as long a you're extra vigilant about signaling, traffic rules, and your surroundings. On slippery surfaces, keep your effort steady: Standing up on a steep, wet road can cause your back wheel to slip, and hitting the brakes too hard may make you skid. If you live where it rains often, consider wider tires. The smoother, softer, and wider they are, says Matthew Karre, sales manager at River City Bicycles in Portland, Oregon, the more contact between rubber and road. If you're caught in a downpour with regular tires, stop and let out a few psi of air. And remember, roads will be very slick during the first rain after a dry spell because oils have built up on the surface. Other hazards: leaves, manhole covers, train tracks, and painted road lines.
Do I really need to buy different drink mixes for before, during, and after my rides?
Packaged drink products are handy because they provide fuel that's premeasured for different needs. But before you shell out for them, consider that basic ride nutrition isn't that complicated to begin with. One to two hours before you start pedaling, fill your tank with about 20 ounces of fluid, up to 50 grams of carbs, and a little sodium, says Leslie Bonci, MPH, RD, director of sports nutrition at University of Pittsburgh Medical Center. "It could be in the form of a sports drink, powdered lemonade with a pinch of salt, or plain water with a bagel and jam, or a bowl of cereal," she says. What you eat during the ride depends on the duration. If you're heading out for just an hour, water is fine. Any longer and you need to plan for about 30 grams of carbs per hour. That could be a 16-ounce sports drink or water plus an energy gel or chew. After a ride, your goal should be to rehydrate, replenish energy, and eat some protein to rebuild muscles. Chocolate milk has become the gold standard for a reason. It's relatively cheap, tastes good, and has an optimal ratio of carbs to protein, Bonci says.
Packaged drink products are handy because they provide fuel that's premeasured for different needs. But before you shell out for them, consider that basic ride nutrition isn't that complicated to begin with. One to two hours before you start pedaling, fill your tank with about 20 ounces of fluid, up to 50 grams of carbs, and a little sodium, says Leslie Bonci, MPH, RD, director of sports nutrition at University of Pittsburgh Medical Center. "It could be in the form of a sports drink, powdered lemonade with a pinch of salt, or plain water with a bagel and jam, or a bowl of cereal," she says. What you eat during the ride depends on the duration. If you're heading out for just an hour, water is fine. Any longer and you need to plan for about 30 grams of carbs per hour. That could be a 16-ounce sports drink or water plus an energy gel or chew. After a ride, your goal should be to rehydrate, replenish energy, and eat some protein to rebuild muscles. Chocolate milk has become the gold standard for a reason. It's relatively cheap, tastes good, and has an optimal ratio of carbs to protein, Bonci says.
I keep getting foot pain when I ride. Is it my shoes?
Most likely, yes, says Curtis Cramblett, LPT, a USA Cycling expert-level coach. Hot spots (painful areas of pressure) flare when a nerve is compressed between the bones. Bike shoes are meant to fit snugly, but not uncomfortably. If your foot feels pinched or constricted, your shoe may not be tall or wide enough, especially if your feet swell while riding. Also check that your cleat is in a neutral position—not rotated to either side. And it should be centered just behind the ball of your foot—but experiment, because some riders prefer the cleat farther back. Finally, check whether your footwear has proper arch support. If you feel pain in a specific spot, your shoe may not be distributing your weight throughout your arch and midfoot. "Try adding orthotic inserts to change the distribution of pressure," Cramblett says. Some brands, like eSoles, allow you to customize the height of the arch. If these tweaks don't work, you may want to adjust your saddle. When it's too low or too far forward, it can put pressure on the wrong part of your feet.
Most likely, yes, says Curtis Cramblett, LPT, a USA Cycling expert-level coach. Hot spots (painful areas of pressure) flare when a nerve is compressed between the bones. Bike shoes are meant to fit snugly, but not uncomfortably. If your foot feels pinched or constricted, your shoe may not be tall or wide enough, especially if your feet swell while riding. Also check that your cleat is in a neutral position—not rotated to either side. And it should be centered just behind the ball of your foot—but experiment, because some riders prefer the cleat farther back. Finally, check whether your footwear has proper arch support. If you feel pain in a specific spot, your shoe may not be distributing your weight throughout your arch and midfoot. "Try adding orthotic inserts to change the distribution of pressure," Cramblett says. Some brands, like eSoles, allow you to customize the height of the arch. If these tweaks don't work, you may want to adjust your saddle. When it's too low or too far forward, it can put pressure on the wrong part of your feet.
How often should I clean my chain, and with what?
Regular cleaning prolongs the life of your drivetrain and makes every pedal rotation smoother. Deep-clean a road-bike chain with degreaser every 300 to 500 miles (more often for mountain or cyclocross bikes). "I use WD-40 Bike Heavy Duty Degreaser," says Tori Bortman, who teaches bike maintenance in Portland, Oregon. "Put a little on an old toothbrush and scrub all sides of the links." Do the same with the cassette and chainrings. Then hose everything off, dry with a clean rag, and relubricate. Between deep cleanings, apply lube to your chain about every 100 miles, or after every muddy or wet ride, and wipe off the excess.
Regular cleaning prolongs the life of your drivetrain and makes every pedal rotation smoother. Deep-clean a road-bike chain with degreaser every 300 to 500 miles (more often for mountain or cyclocross bikes). "I use WD-40 Bike Heavy Duty Degreaser," says Tori Bortman, who teaches bike maintenance in Portland, Oregon. "Put a little on an old toothbrush and scrub all sides of the links." Do the same with the cassette and chainrings. Then hose everything off, dry with a clean rag, and relubricate. Between deep cleanings, apply lube to your chain about every 100 miles, or after every muddy or wet ride, and wipe off the excess.
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