How to ride a bike

How to ride a bike:

Here we present some tips for cycling. Many people may already know this, but for beginners it will be of great help. Cycling is a very healthy sport; however, due to ignorance it can be very dangerous and harmful too. Therefore, we will here describe why certain clothing and bicycle accessories are useful and how you can prepare yourself for a safe ride.

In order to cycle in a healthy way take care of this advice.

1) Tips for beginners and recreational riders:

Basic clothing and accessories for recreational cyclists are: 

• Cycling jersey: Is a skintight garment which reduces air resistance while driving. Because of the material it can properly "breathe". If it's cold outside, you should wear a long-sleeved shirt or jacket. If it is warm, you should wear a shirt with short sleeves.
• Cycling shorts: Is a skintight garment which reduces air resistance while driving. Cycling shorts have a specific insole which ensures a comfortable sitting position on the saddle. There are cycling shorts especially for women and for men. Because of the material it can properly "breathe". If it's cold outside, you should put on long shorts. If it is warm, you should wear a short one. Bike shorts are always put on bare skin (no underwear!).
• Antiperspirant undervest: Antiperspirant undervests must be worn because the body can heavily sweat under major efforts. If you do not have an antiperspirant undervest, you can quickly catch a cold because of the cold wind on your chest. This shirt is drawing sweat from the body and let it even faster drying.
• Bicycle helmet: A bicycle helmet protects your head from never desired falls or accidents. The helmet must be of proper size for your head (this means that it must be comfortable for you). Most helmets have now at the rear of the helmet a regulation which must be tightened so much that it will not move when the head is turning left or right. The belt must be equally fastened and there must not be any space between the belt and your chin. Only a properly fitted helmet serves its purpose!
• Cycling glasses: Cycling glasses are also a necessary piece of cycling equipment. When you are driving, glasses protect you from flying insects, wind and from UV radiation. Modern glasses already have changeable lenses (tinted, clear, yellow,...), so you can vary them depending on the weather. If you have poor eyesight, you should consider wearing bicycle glasses with dioptre.
• Drinking bottle: While driving you should consume liquid because your body sweats and loses fluid during the ride. You must make up the loss of fluid. You should drink nonalcoholic juices or water; you can also buy drinks especially for cycling (which are also mixed with water).
• Heart rate measuring devices: The heart rate (pulse) is a very important factor during cycling and depends on several factors: weather conditions (wind), cycling route, tiredness of your body, your diet, durance of sleep, ... A heart rate monitor always displays your heart rate while riding. It is designed to set your max. heart rate (which is 220 minus your age in years) and to alarm when this will be exceeded. Set your maximum heart rate approx. 5 heartbeats less than you have calculated, because you have to slowly reduce the speed on your bike (the only way to driving healthy!). Even when you begin to drive more slowly, the pulse will still slightly increase. Therefore, the set max. heart rate should be a little lower than calculated. Because there are devices which are not working exactly, we suggest you to buy a respectable brand, for example Polar which can guarantee showing a 100% accurate heart rate.

Some tips for cycling:

Cycling should be healthy and therefore you should act in certain ways. For example, set yourself the objective riding one hour per day. It is not important how many kilometres you will ride, if you ride the same route several times. How many kilometres you can ride is always dependent on several factors: weather conditions (wind), cycling route, tiredness of your body, your diet, durance of sleep...Therefore, do not set yourself a goal with a kilometre limit.

Preparations for driving:

Check the whole bike and especially the tyre pressure before you start riding (very important because too less or too much pressure can faster cause defects). If you go for the first time for a ride, set the saddle as high that you can normally sit on it and your legs should be stretched when your heel is on the pedal in its lowest position.  Only with the toes you can reach the ground. If you ride more often it is not necessary to adjust the saddle each time. Prepare a drinking bottle and place it in the holder on the bike. Dress accordingly to the weather, put on a helmet, glasses and pocket your phone for potentially needed help (due to falls, defects, bad weather,...). Also pack in some energy bars.

Riding a bike:

In summer, watch the sky before you start your ride, since the weather is changing fast in summer time. Go to the direction where you should not be surprised by rain or a storm. We do not recommend riding in extreme heat. In case of sunny weather, protect open parts of the skin with sun creams for protection.

Start: Begin riding slowly to warm up your muscles. Drive with a minimum of 60 and maximum of 120 rpm. If necessary change the gears in order to do so. When your muscles are warmed up, you can ride faster but only near to your maximum heart rate (do not cycle so fast that you increase your heart rate up to the max.!). While riding drink regularly and if you're on the bike for more than an hour eat something that you have with yourself. It is very important that you drink and eat on the bike on a straight section of the road and that you do not do it when you climb a challenging hill. If you do so, the ride up the hill will be influenced by bad breathing and you will do harder to climb. For all climbs, you should drive seated with the appropriate speed (min 60 rpm). Only for long climbs, you should also be standing some time during the climb (little change of position on the bike). Be aware that you should ride in a standing position only briefly.

If you try this out, you will experience that your feet will really hurt when you go back to the sitting position. Before climbing a hill, you should eat something, at least 15 minutes earlier. As cyclists love the nature, do not throw waste just away. Put your waste in a shirt pocket and throw it away at home. For longer climbs (15 minutes or more) drink several times a little (due to breathing) and if there are hot temperatures open the top of the shirt (the body will cool down faster). Hold the handlebars at the highest point because this opens your chest. Check your heart rate regularly it should not exceed your calculated max. heartbeat! When you get to the top of the hill, close your shirt before you descending (not to a catch cold), drink something and breathe out. At the beginning of the descent grasp the handlebar and the brake levers.

Never look for the drinking bottle and food while driving downhill. There is a higher risk of a fall because of the higher speed and poor roads (unexpected holes in the asphalt). Pay also more attention when you arrive in the shade after a long time riding in the sun. For a few seconds you will see worse. Towards the end of your ride, start riding more slowly, so that your body can cool down. Only if you do so, you will not catch a cold (if you stop and chill, the wind blowing can also cause you to catch a cold). If possible, take a shower immediately after the ride and change into dry clothes. Clean and lubricate your bike if necessary. When you do not ride your bike, leave the chain on the smallest front sprocket and in most cases also on the smallest rear sprocket (ask your service technician). This takes the load off the wires and the shifting system.

"Enjoy your ride"

2) Tips for serious recreational cyclists:

Basic clothing and accessories for serious cyclists next to the above mentioned are:

• Cycling gloves: There are summer and winter cycling gloves. Winter ones keep away cold air, with the ones for summer you will have a better grip while sweating.
• Cycling shoes: Cycling shoes are different from running shoes, because their sole is a lot harder. Cycling shoes are also enhanced on the upper front part, so that the foot cannot extend it during heavily pedaling. Cycling shoes protect your feet, ankles and knees. Modern shoes are heat treated (also in our offer), because shoes are so fully adapted to your feet.
• Pedals combined with shoes: With cycling shoes and power pedals, you have the opportunity to push the pedals even when they go from the bottom up while pedaling. In this way both legs are pedaling simultaneously, which is much more efficient and healthy. Because you stick with the cleats in the same position, there will be the same muscles working in your legs all the time. When these muscles are trained well, your speed will significantly improve.
• Oversleeves: Summer oversleeves are for transitional weather when it is not cold outside and not warm. If they become too warm on your hands, pull them easily off. Chausses: Summer chausses are for transitional weather when it is not cold outside and not warm. If they become too warm on your feet, pull them easily off.
• Gaiters: When it's cold outside and it is too cold in your shoes, pull over winter gaiters. With this it will be no longer cold. There are also gaiters for the summer which help to keep away heat (also in our offer).
• Cycling mask: Riding in cold weather requires a cycling mask which protects your mouth and nose. Very cold air will not come directly into the lungs. Of course you have to wear a helmet as well.
• Cycling balaclava: The balaclava protects from getting a cold nose, mouth, ears and and entire cold head (excluding the eyes). Of course you have to wear a helmet as well.
• Cycling socks: Cycling socks offer comfort in your cycling shoes.
• Sports bras for women: For women are sports bra (get them from us) a necessary part of cycling clothing. Sports bras can be accurately defined the movements of your breasts while cycling.
• Thermosbottles: Thermosbottles keep the same temperature of your beverage for a longer time than ordinary bottles do. There are also litre bottles available.
• Powerbreathe: Is a device which strengthens your lung capacity at home when you are not exercising.
• Home and roll trainer: They allow riding your bike at home (for example during wintertime).

Riding a bike:

If you are a lot of time on the bike, from time to time stretch out your body to train your back. Be careful that you will not fall. Clean and lubricate your bike if necessary. When you do not ride your bike, leave the chain on the smallest front sprocket and in most cases also on the smallest rear sprocket (ask your service technician). This takes the load off the wires and the shifting system.

More detailed settings on the bike:

Today there are specific measurements provided to adjust the bike according to your body. Cleats on your cycling shoes can be adjusted accurately with a special device.

“Enjoy your ride“