Have you ever wondered how to feel better on your bike rides? Or maybe you wish that you recovered quicker from the big weekend adventure you did. Do you want to improve your endurance on the bike?
Well, as someone who spends a lot of time working to become efficient, strong and even healthier on the bike, I can say there are some small steps anyone can take to improve themselves and experience as a rider. No matter what type of cyclist you are, or your skill level, there are many adjustments or things you can add that will benefit you and your trusty steed!
Throughout my life, I have been lucky enough to gain experiences that have allowed me to pursue and become the professional cyclist I am today. My dad was a professional bike mechanic, so I was always around bike tools, and I quickly learned how to start taking care of my own bike. My first high school job was working at the former Hassle Free Sports, where I learned more about selling bikes and products.
Through that job, I also came to understand that there are many ways people ride bikes and why they do it. Now, as a professional racer, I spend a lot of time with people whose entire day revolves around training on the bike and improving in the sport.
That's why, 4 years ago, I decided to start a local workshop series for women, with the goal of sharing some of the knowledge I have learned over the years of working in a bike shop and racing professionally. The series is called RIDE DIRT, and it's my favorite place to empower more people to feel confident and prepared to ride off-road.
While not everyone can attend the RIDE DIRT workshops, I would still love to help share some helpful tips on how anyone can improve their experience on the bike. What’s a better place than the local newspaper?
Time on the bike is precious, and it can offer up so many wonderful moments that genuinely make me feel good. However, if our seat is not comfortable or if we get really hungry halfway through the ride, that diminishes those fun, “weeee” moments on the bike.
To start, taking care of our bikes is a huge step in guaranteeing positive experiences while riding. It’s not always easy, and many folks are not mechanically inclined.
However, simple tasks like lubing your chain or washing your bike can go a long way. I recommend washing your bike anytime there’s mud caked onto it, or if it's been like 5-7 dusty rides since the last spray off. Washing prevents grit from getting into sealed places that would eventually wear out parts, hence saving you money! Lubing your chain stops that high-pitched squeal when you pedal, and it actually makes the chain move smoother and therefore faster. A well-lubed chain does make you a faster bike rider, hot take.
While it's generally easy to hop on any ol’ bike and go for a spin, having your bike adjusted for you is key to not only comfort but also efficiency. It's important to consider all the touch points on the bike to maximize comfort. Are your hands going numb? How comfortable is your seat? Do you feel like you have a strong connection with your pedals?
Almost everything on a bike can be adjusted, so take some time to find the right seat for you, or maybe ask the local bike shop to help you find a different length stem to move your hands closer to you. Plus, having your bike adjusted properly for you means less time being uncomfortable and more time riding hard or exploring. Even a too low seat height can tire your legs quicker and make it a lot less pleasant to ride.
It’s easy to feel like you aren't riding or exercising enough, but taking time to recover after long rides or weeks filled with busy schedules is crucial to longevity in sport and also recovery.
As a professional, resting can actually be one of the hardest things to balance. I try to listen to my body and if it says take it easy, I generally opt for a mellow activity or nap. Additionally, if you haven't been riding consistently, ease back in. Start with 1-2 rides a week and slowly add more. If you find your motivation low to get out and ride, maybe it's a good time to take a day with the family or focus on recovery.
Speaking of recovery, food is the easiest way to recover from any sort of exercise, especially riding. As you ride, your body burns carbs and fats, which are key fuels. If you don't replenish what you used, your body won't be able to focus on rebuilding muscle and strengthening your aerobic system. Plus, eating during your ride is another key way to take care of your body and make sure you are ready for the next adventure or task of the day.
I aim to get some sort of calories in my body every 20-30 minutes on a bike ride. I generally have calories in the form of drink mix in my bottles or as gummy bears that I carry. After my ride, I either drink a recovery protein shake or eat a yummy meal. As a professional, the fastest way to improve and make sure you are recovered from hard training is to eat enough before, during and after.
While there are many things that a person can do to change or improve their experience on the bike, one of the biggest recommendations I have for anyone is to follow their motivations.
As a professional racer and someone who has been riding for a long time, excitement and motivation for riding or pushing oneself can ebb and flow. It's not always easy to get out the door, but I’ve found that I’m usually happy once I do.
It’s also important to follow different paths depending on what sounds good and fun. If you’re excited to ride mountain bikes with your kids, great! If you want to push yourself on the indoor bike at the gym, lean into that! Is there a cool loop around town you want to do? Send it! There is no wrong way to go out and ride your bike.
There are so many different aspects to cycling and athletics, plus there are loads of ways that a person can improve themselves, and everyone’s situation is different. However, I hope the small bits of information here can spark some excitement for folks or just help someone see things a little differently.
I only know the things I’ve been taught or have learned through my experiences, but if it helps someone else have a good day on the bike, I’m glad for it! No matter how you do it or why you do it, have fun out there on trails, roads, or wherever the bike takes you.
