As I sit here writing this blog about what should be done to get ready for the upcoming cycling season I looked outside and it’s snowing. All of us just want to get out on our bikes after a long winter. Will it ever end? In Winnipeg we all know the weather can change quickly so it’s not too early to prepare everything we will need!
Let’s start with our bikes. Soon all the bike shops will be busy so it’s a great time to take your bike in for its spring tune-up. Beat the rush and know the staff will have more time to answer any questions you may have. If we take care of our bikes they will keep us rolling happily for years to come.
It’s also a good time to check the fit and comfort of your bike. Even minor adjustments to your saddle height/position, the handlebar reach/height can make a big difference. Having neck, shoulder, knee or back pain while cycling will only discourage us and limit our rides. When we are cycling, we shouldn’t be experiencing any pain or discomfort.
Another important thing to think about prior to your first ride of the season is have you checked your gear?
- Helmets have a shelf life of 3-5 years so take a close look for any cracks or signs of wear and tear. Does your helmet fit you properly? When worn correctly it should sit 2 fingers above your brows, the straps at the ears should form a V and for the straps under the chin you should be able to put 2-3 fingers through it.
- Does your bike have a mirror? For many people when they shoulder check they tend to swerve in that direction which creates a safety risk for yourself and anyone else riding with you.
- Do you have both a front white and rear red blinking lights. We want to be as visible as possible on the bike.
- Now is also the time to think about things like cycling gloves, which can be helpful if you have arthritis but also help you keep a good grip on your bars when you start to sweat or get caught in the rain.
- How about cycling shorts. Padded cycling shorts increase your comfort which then helps you stay on the bike longer.
So, your bike and gear are ready to roll but what about our bodies as we start cycling again after a long winter?
- It’s always best to start with shorter, easy rides and work on getting our cycling legs back. Build up slowly.
- If you’re riding in a group everyone needs to re-learn and practice all the safety and communication skills that will keep everyone safe.
- Finding a pace that works for the group with minimal gaps.
- Remember new riders will need extra time to learn group riding skills
Prior to the cycling season you can work on your fitness level by doing some cycling specific exercises. These help you build core stability, leg strength and joint stability.
- Planks and dead bugs for your core
- Bridges and squats for your glutes
- Lunges and step-ups for your legs
- Pushups (modify if needed) for your upper body strength
Cycling is one of the best activities for healthy ageing. It is gentle on the joints, builds leg strength, strengthens the heart and lungs and helps regulate blood sugar. However, cycling is not just good for us physically. It has powerful benefits for our mental well-being. It releases endorphins which act as natural mood boosters, it helps to reduce stress and anxiety, and it may support memory and cognitive function. Outdoors rides especially can improve our overall happiness. Throw in riding with friends and you get another health boost.
Here’s to a summer filled with lots of bike adventures. The most important things to remember is to STAY SAFE and HAVE FUN!!
