Seven Mistakes Cyclists Make

Seven Mistakes Cyclists Make by Colin Johnson

So you too have been inspired by the Tour De France? Suddenly you find yourself pulling that cycle out of the garage and experiencing some fresh air! Whether you're an expert or just a beginner, take note of these seven keys to better cycling and enjoy yourself even more!

1. Don't be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.

2. Fitness is probably one of your motivations for getting on the bike. Bike-riding is, afterall, a wonderful way of staying fit. But do try to ride with others, as this will provide you with the motivation to go for a ride even on days you'd rather stay in bed. If you know you can't let someone else down, it keeps you accountable. If your buddy is of a comparative standard, riding with him/her will help push you to the next level. This is especially important for competitive riders. If fun is your main motivation for riding, other people will greatly enrich this too. You will make shared memories together, and time always goes quicker when you're with other people. From a safety point of view, having companions may save your life one day. If you have no option but to ride alone, please ensure you have told others of your exact route.

3. Organisation is an important factor in any training. Plan your ride and know the approximate duration of the ride, as well as the nature of the terrain. Is the terrain cyclist friendly? Don't risk dangerous routes unless you are greatly experienced and have a buddy. Take note of any paths of pleasure next time you are driving your car and make a mental note of these for your next bike ride. Be prepared to encounter impatient motorists while you ride: this is a fact of life and you can't change it by getting frustrated or angry. Just chill out and mind your own business. Having a go at motorists can be dangerous and counter-productive.

4. Physical provisions for the ride need to be addressed before and whilst on the road. At minimum have the water bottle attached and use it regularly. Hydration needs to be a continual process in order to get the most out of your exercise. For serious riders I would strongly suggest an amino based drink. In my opinion one that delivers advanced energy and endurance formulation with carbs and replaces electrolytes will prevent dehydration and enhance performance. Bananas, other fruit and energy boosters will also result in aiding physical wellbeing.

5. It sounds an obvious one, but correct attire for cycling is paramount. Comfort and safety go hand in hand here. The correct choice of clothing can assist you greatly in your ability to stay cool in hotter conditions and conversely, can help heat retention in the cooler environments making for a much more pleasant outing. The color of clothing is also a major consideration. Make sure it's bright and easily seen by motorists and other road users. And make sure you have a suitable helmet! If you have kids riding it is imperative that the helmet fits correctly and the chin strap is set at an adequate tightness. Most kids loosen these and can therefore miss out on their amazing impact cushioning abilities in an accident. It is a proven fact that helmets save lives.

6. There are fewer lovelier sights than a whole family out cycling, from the tiniest tot strapped in to a bike seat behind mum or dad to Grandad and Grandma. Far from the tooting traffic, there are an increasing number of cycle tracks which have been exclusively created for cycling enthusiasts. Find them, take the whole family and enjoy them. You will be modelling a fit, healthy lifestyle to the kids and hopefully they will carry on their cycling into adulthood. What better way to combat rising childhood obesity?

7. Post cycling is a thought that most may not have even regarded as important. However, especially for the serious or elite cycling athlete, the recovery and repair of muscle is a key to getting the most out of their sessions as well as enhancing their potential future performances. Protein is a key ingredient and building block of muscles, cartilage, bone and blood and a crucial factor in muscle growth, repair and recovery. Ever thought why a huge number of our professional athletes head straight for a whey protein drink or shake after exercise? Muscle recovery, repair and growth! After exercise it's my first action. Shake and take.

Despite your motivation for donning the helmet and pedalling along with the wind in your face, cycling is a pursuit worthy of us all if health and physical wellbeing appear on our life's priority list.

Colin Johnson has been a health instructor, drug instructor, serious sports coach and father of five all in one lifetime! Colin highly recommends Amino Acid supplements drinks for the serious athlete as well as whey protein for muscle repair.
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