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Cycling 101
Since you'll be spending a good deal of time on your bicycle during the Climate Ride event, it is important to feel safe, comfortable and efficient while riding. Regardless of your current level, when you learn to become a better cyclist, you will have more fun, keep your endurance up and ride safely in the company of your fellow Climate Riders. There are many skills you can practice in order to become a more proficient cyclist, which are outlined below.- Safety First
- Equipment
- Riding Technique
- Eating and Proper Hydration
A successful ride must be a safe ride. This information will be helpful for you during Climate Ride and while you are training.
Rules and Tips
- Ride on the road, in the direction of traffic.
- Obey traffic laws. Stop at all stop signs and obey traffic signals.
- Signal turns.
- Share the road.
- Wear bright clothing.
- Communicate your intentions to other cyclists, by calling out, in a loud voice:
"Car Up!" "Clear!" "Stopping!"
"Slowing!" "Pothole!" "Door!"
"Tracks!" "Gravel!"
Left Turns
If you are turning left, use the left turn lane. If you are not comfortable with this, walk or cautiously ride your bike through an intersection using the crosswalk lights. Watch for cars turning right- drivers turning right generally check only for cars, not pedestrians or cyclists.
Braking
Many accidents are caused when cyclists are going faster than circumstances dictate. Always control your speed.
- Use front and rear brakes simultaneously. Using only the front brake could cause you to fly over the handlebars.
- On long or steep downhills, pumping your brakes will keep them from over-heating and prevent your rear wheel from locking up.
- Use extra caution in downhill corners. There can be gravel, potholes, or unseen obstacles in turns that could cause you to loose control.
Stay Visible to Vehicles
Take the time to learn where you should position yourself relative to other cars on the road. This site has important advice for adults who cycle less often.
Want to help? Become a fan of Climate Ride on Facebook and write a comment on our Wall. Thanks!Cycling is only as gear-intensive as you want it to be. The only mandatory piece of equipment is a helmet. The rest just makes you more comfortable and safe. We don't recommend going out right away and purchasing a bunch of items. Go on a few rides, talk to other cyclists about what gear they like, then go to the bike shop. And remember that people all around the world ride bikes in nothing more than jeans and a t-shirt, so don't feel pressured to make purchases that will empty your wallet.
Bikes
Many types of bicycles will work great for this event, including the following: high-end or low-end road, touring, or hybrid bikes, mountain bikes (preferably with slick tires), or recumbents. The only bike you probably wouldn't want to ride is a beach cruiser or a heavy full suspension mountain bike with knobby tires. So if you're in the hunt for a new bike, think about what you will use the bike for after the ride is over- and that might be the best bet for you. Learn a little more about your choices here. Your local bike shop is a great resource for helping you narrow down your choices, and, as our Official Bicycle sponsor, Specialized's website can help you find a dealer close to you.
This just in! We have a new partnership with Mike's Bikes, which has 8 stores in the Bay Area. Climate Riders receive 10% of bikes and 15% off parts and accessories. Just bring in some proof you're a Climate Rider- a print out of your registration confirmation works best.
Pedals
This is a personal choice. The three choices are: clipless, cages, and platform (in order of pedaling efficiency). If you are new to biking, consider using platform pedals. Once you get used to cycling, you could advance to cages, and get used to the feeling of having your feet attached to the pedals, or you could skip cages altogether and get clipless pedals. Be sure to practice riding with any new clipless pedals on quiet streets before you go out on busier roads. Whatever you choose, any of these three options will work fine for Climate Ride. Learn more here or visit your local bike shop.
Helmets
You must wear a helmet on during Climate Ride. If you don't have your own helmet, your local bike shop will help you get fitted properly. Learn more about helmets here.
Clothing
- Gloves-the extra padding absorbs shock
- Sturdy bike shoes-make your pedaling more efficient
- Sunglasses-interchangeable lenses are great for cloudy/ wet days and even on dry days, glasses keep debris out of your eyes
- Bike shorts with a chammy (don't wear underwear- it only increases chaffing)
- Bike jersey (or non-cotton shirt)-to wick moisture and store items in back pockets
- Easily packable rain shell-if you don't have it with you, it's sure to rain.
Gear
- Water bottles
- Spare tube
- Tire levers
- Patch kit
- Hand pump
Convenient additions
- Red rear-blinker light
- Multi-tool for basic adjustments
- Handlebar or Trunk bag
- Mirrors
- $10 for impromptu ice cream stops
- ID
It's true: you never forget how to ride a bike. But bikes have changed a lot in the last 20 years, and improving your technique will make cycling more comfortable and safe. Follow these basic guidelinesto get you going.
Shifting
If you are new to cycling, you may be surprised to see so many gears on your bike. And then you'll be surprised to learn that you use most of them. The concept is simple: lower gears for uphills, middle gears for flats, and higher gears for downhills.
The best way to learn how your gears work is to practice. Find a flattish, low traffic area (business parks after hours are great) to get a feel for the way the shifters work- which gears make it easier to pedal, and which make it harder. Once you're comfortable shifting on the flats, you can start practicing on hills.
Explaining the gearing
- Chainrings in the front: The bigger the ring, the greater the resistance.
- Chainrings in the back: The bigger the ring, the smaller the resistance.
Riding on the road
- Find the gear that allows you to pedal easily while still generating enough power to move you forward.
- If you are bouncing on the seat, your feet are spinning too quickly. Shift up.
- If you are forcing your pedals hard, it's not efficient, and you could strain your knees. Shift down.
- A good cadence (foot revolution per minute) is between 70 and 100 rpm. (Some odometers can measure cadence.)
- Anticipate the terrain ahead-Downshift before you get to a hill. Shifting is more difficult when you are forcing hard on the pedals, and you also run the risk of derailing (i.e., when the chain comes off).
- Downshift as you approach stop signs and red lights.
Traffic
Check this link out. Note the part on being predictable.
Flat Tires
Eventually they happen-so it's good to learn how to change it.
Hand Numbness
Many riders' hands get tingly or numb after a few hours of pedaling. Check out How to Install Tennis Balls to Ease Numbness, Soreness.
*Any Climate Rider deemed to be riding in an unsafe manner will be asked to leave the event.
How to eat and drink while on your bicycle has become a highly analyzed, scientific, and endlessly debated topic. One wonderful thing about cycling is that you can eat while you are riding (unlike running). Eating and exercising at the same time: Why would anyone want to miss out on the best of both worlds? It’s easy to spend hours reading about the best fuels for your body. We’ve included several links that discuss nutrition in great detail. Hydration and nutrition are incredibly important to enjoying a long day on the bicycle.
The Very Basics:
Eat before you are hungry and drink before you are thirsty (if you stay ahead of your hungry and thirst, you'll stay more energized).
Eat a nutritious meal at least 1 hour before beginning your ride and be sure to eat carbohydrate rich snacks within 1 hour of completing your ride. As a basic rule, drink 1 bike-sized water bottle for every hour of cycling. (This will vary based on terrain and weather conditions. If you are feeling thirsty, that means you are getting dehydrated.)
According to nutritionists, the human body can absorb about 1 gram of carbohydrate per kilogram of body weight per hour (~70 grams for a 150 lb cyclist). That’s about the same as 1-2 energy bars or 1-2 bananas. If you eat and drink energy drinks too much, you might feel sick. If you do not eat and drink enough, you could experience the dreaded BONK. The ability to eat and drink varies by body type and level of exercise. One thing we all have in common is we need to eat and drink while we are cycling, so don’t neglect what your body craves!
The following links contain a plethora of information about cycling nutrition. Your training period before Climate Ride is a great time to find out what foods work best for your body.
We know that you already enjoy cycling or you wouldn’t be on this amazing ride. In case you need more reasons to love your bike and all the good things it can do for you, here are the top 10 reasons to BIKE rather than DRIVE. Food for thought!