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Getting Ready For Spring Riding! - By Nigel Gray

With spring about to arrive in Southern Ontario (well hopefully anyway!) it is time to start thinking about getting back out on the roads riding again. Here are some things you need to consider before heading out:

Bike Tune Up:

First step is you will want to get your bike tuned up, this is good time to get your bike checked and here are a few things to look at:

• Tires - your tires get worn out quickly riding inside (well your back one at least!) so this is a good time to get some new tires put on your bike
• Chain - you should replace your chain at least once a year (more if you ride frequently) and this is a good time to do it. If you ride on a chain too long it will stretch out, which in turn will wear out your cassette which means you will need to replace both of these items, it's a much cheaper option to get your chain replaced regularly so you don't wear out your cassette as well
• Headset, seat post etc - after all your heavy sweating over the winter on the trainer it is a good idea to get your headset and seat post checked to make sure that they are clean and lubed and that nothing is bonding together!
• Gears - it is a good idea to make sure your gears are all working, you may not have used your granny gear on the trainer but you will likely need it when you get outside, its best to make sure you can still get into it before you head out the door!
• Brakes - make sure your brakes are working properly and that your brake pads haven't worn out.
  

Clothing:

With the right clothing you can ride outside quite comfortably no matter what the temperature. There are a few things that will allow you to extend your comfort range for riding outside:

• Feet - cold feet are one of the biggest complaints people have, to help prevent this, a good pair of neoprene booties are great. You can also put toe warmers on under your booties for extra warmth, a cheap thermal insole is another way to keep your feet warmer as well as putting in a hot shot on top of your shoes, underneath your booties
• Hands - a good pair of gloves are key, which ones will depend on the individual, if you get cold hands easily then warmer (lobster claw type) gloves are a better option, hot shots can also be put in your gloves for added warmth. Having a thin inner glove and insulating outer glove can also help
• Head - a good warm toque makes a big difference and a balaclava along with it is very warm
• Legs - leg warmers, tights and full wind tights are the order of warmth, which one will depend on the actual temperature and the individual
• Chest - A good jacket and then layering is the key!

When it comes to clothing and riding in the cold one key to remember is that you don't want to sweat too much, wearing too many clothes is a big mistake a lot of athletes make. You end up sweating a ton and then when you stop working you get cold, so don't over dress, especially on the body (feet and hands its hard to over dress) and un zip your jacket when you are climbing/working hard, this will help to keep you from sweating too much and then just zip up your jacket at the top to stay warm

On the Road:

Ride Route: Picking the right route can go along way in helping you enjoy your day!

• Start into the wind so that you have a tailwind later in the ride, its much warmer with a tail wind
• Ride multiple loops, this keeps you closer to home if you do get cold and want to head back
• Put warm water in your water bottles, this helps to stop them from freezing
• Don't take long stops, if you need to refuel that's fine, but make it quick, stopping for too long allows your body to cool off and can make starting again very difficult
• One big thing to remember is that you will be much slower at this time of year than in the summer, so don't get caught up with average speed! The bulky warm clothing combined with cold dense air and wind will make you 2-5+kph slower than a beautiful mid summer ride, so don't worry about it!

After the ride: There is still salt and sand on the roads at this time of year so a quick clean of your bike after a ride will help keep it in good working order:

• Use a warm, soapy bucket of water and a cloth to wipe down your frame, wheels and components. Then use a clean dry cloth to dry your bike off
• Some biodegradable degreaser on your chain to clean it up using an old tooth brush and rag. Then add some light oil to your chain and then wipe off any extra with a clean rag (if have too much oil on your chain it just holds more dirt, so wiping off the excess helps to keep your chain a little clearer).

It doesn't take a lot of time to do a quick clean of your bike and this will help to keep it in good working order for all of your rides.

These tips should help you get out on the road sooner and have a more enjoyable ride at the same time.

See you on the roads

Nigel

Nigel Gray is the head coach of NRG Performance Training. Nigel is in his 15th year of racing as a Pro and 10th year of coaching and has been training and racing with power for the last 6 years, for more information you can contact Nigel at nigel@nrgpt.com or visit www.nrgpt.com.

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