The following items should be worn:

• Helmet

• Gloves

• Mirror (either on helmet, glasses, or handlebar)

• Bright or light color Jersey

• Bike shorts are best for comfort and worn without underwear to prevent seam abrasions

• Sturdy shoes. Bike shoes are the best for pedaling efficiency

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Before your first ride, it is important to make sure your bike fits you properly. Go to your local bike shop or to one we recommend to get the correct fit. Improper fit can cause discomfort, inefficient cycling and potentially even physical harm.

A bicycle is considered a vehicle by law, so it is of utmost importance that you obey all traffic rules of the road. You are subject to the same fines and penalties as the driver of an automobile. This includes stopping at red lights and stop signs. Any rider not obeying traffic laws or riding irresponsibly will be asked to leave the ride.

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Be verbal! Cycling is a social sport, and communication is extremely important. When riding in a group or with another rider, cyclists should always call out and/or point out any hazardous road conditions such as potholes, sand, broken glass, metal grates, etc. Signal your fellow riders if you do anything to change your direction or pace (slowing down, stopping for lights, stop signs, turns, drinking water, etc.). To help make your actions predictable to vehicles and other cyclists, it is important to cycle at a steady pace without swerving or making unnecessary sudden movements.

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When passing other riders, always pass on the left. Let the rider know you are passing them (shout out loudly enough to be heard: “on your left” before you reach them) so that they are not startled by your presence. If you pass a rider on the right, you might be forcing them into traffic.

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If you must ride over a small obstacle in the road (pothole, bump, sticks, sand, etc.), don’t panic. Relax your upper body, bend your elbows to act as shock absorbers, and keep pedaling at a steady pace. It might also be helpful to move a few inches off your seat to more easily maintain balance.

Stay hydrated both on and off of the bike. Generally, eight 8 oz. glasses of water daily are recommended for general good health. However, cycling is a strenuous activity that can dehydrate the body easily. Excessive water loss can cause serious muscle cramping, among other problems. Always carry at least two filled water bottles and/or a ’camelback"-type water container. Always drink BEFORE feeling thirsty. On hot days, plan to drink at least about one water bottle an hour.

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Water needs to be supplemented with electrolytes for cycling. One water bottle filled with H₂O and one with an electrolyte additive is an excellent way to make sure you have the right mix of both. There are many electrolyte supplements sold at bike shops. Many cyclists try to consume 50% electrolyte drinks and 50% water during the day.

Our bodies are really very efficient machines. And, as we all know, machines need fuel to function properly. Cycling burns incredible amounts of calories (600-700) per hour. This is why it is such a wonderful exercise for both fitness and fat loss. However, we need to constantly be fueling our bodies to cycle efficiently. “Ride to eat and eat to ride” is a very common cycling motto, and it really says it all!

Three-quarters of the planet is made up of water, and our bodies are almost 80% water, so start with foods that contain lots of liquid. Plenty of vegetables and fruits, but protein is also important for building and restoring muscle. Reducing ‘junk food’ will help cut the excess weight we carry, but don’t go crazy eliminating all fats from your diet. Fat is in fact a very efficient fuel, as long as it is consumed in moderation. Just remember to eat healthy, well-balanced meals.

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When we are on our bikes, our goal is to never go hungry. Try to eat every hour when cycling, even if it is only a ‘power ’bar’-type food. If you start feeling hungry on the bike, it is already too late. Constant intake of small portions of food is important. The first time you feel the dreaded ‘bonk’ (calorie depletion) on your bike, you will never want to experience it again. Good bike food is a personal choice, so try different things: power bars, Clif Bars, dried fruits and nuts, corn nuts, pumpkin seeds, trail mix, etc. Power gels such as Gu and Cliff Shot are great short-term fixes. Candy bars and other ‘sweets’ will not sustain you over the long haul. However, if all you can find is a candy bar on the road, Snicker’s bars are highly recommended.

We all take breathing for granted. The object in any aerobic sport is to get oxygen into our lungs to fuel our muscles. This is particularly important when we start to climb and push our muscles to their maximum capacity. However, there is an important technique to getting the most out of our breathing. First, breathe in deeply through your nose, filling your abdomen and then your chest. Then breathe out through your mouth, emptying your chest and finally your stomach. The normal tendency is to take short, quick, shallow breaths through the mouth. Take the time to slow your breathing down with this technique, and you will feel calmer and more in control, especially on climbs where you want to develop a comfortable rhythm.

The best way to warm up for cycling is actually on the bike. Start with 15 minutes of nice, easy spinning (at low intensity) before starting any serious cycling. Stretching exercises using cold muscles can cause more harm than good. The most important time to stretch out those muscles is AFTER cycling. Do stretches for your neck, shoulders, back, and legs, but stretching beyond the normal range of motion is dangerous. A rule to follow is that stretching must be free of pain. Stretching during the ride at rest stops is also recommended.

The following terminology will be used to describe pedaling form:

• The easy gears: The easiest gear (easiest to pedal) combination is when the chain is on the small ring in the front combined with any of the biggest gears (known as cogs) in the back. When you are in the easy gears, your legs can ‘spin’ quickly with little effort.

• The hard gears: The hardest gear (the hardest to pedal) combination is when the chain is on the big ring in the front and any of the smallest gears (or cogs) in the back. When in the hard gears, your legs turn with much more resistance.