Before you grab your bike and hit the road, you need to have the right gear. Road cycling requires a specific set of equipment that can make your ride safer and more enjoyable.
7 Essential Things You Need for Road Cycling!
Road biking involves riding on paved roads and can be done on your own or with a group of riders. Before you hit the road, it’s important to have the right equipment and know some basic techniques to improve your performance and stay safe.
#1- Importance of Wearing a Helmet
In the world of road cycling, safety should always be a top priority. One essential piece of gear that every cyclist should have is a helmet.
According to various studies, wearing a helmet can reduce the risk of head and brain injuries by up to 70% in the event of an accident.
Not only does a helmet offer protection, but it can also improve focus and control while riding.
However, it’s not just about having a helmet, but also making sure it fits properly and is certified by safety standards.
#2- Essential Water Source: Hydration Pack or Bottle with Cage
To keep oneself hydrated while road cycling, there are two main options: carrying a water bottle with a cage or using a hydration pack.
A water bottle with a cage mounted on the bike frame is a popular, convenient option as it is easy to access while on the go.
However, a hydration pack is an excellent alternative as it allows cyclists to carry more water, and it frees up the bike frame’s space for other essentials.
It’s recommended to drink a sports drink for rides that are over an hour or two.
Whatever option one chooses, staying hydrated is crucial for cyclists as riding can be an intense workout.
#3- Necessity of Carrying an Inner Tube
Carrying an inner tube is a must for any cyclist. Punctures happen unexpectedly, and being stranded somewhere without a spare tube can really put a damper on the ride. That’s why it’s important to always bring extra tubes and a patch kit as an emergency measure.
And, if you’re not comfortable patching a failed tube while out on the road, simply swap it out for a new one.
Investing in a small saddle bag is a great way to carry all the essential tools you might need, including tyre levers and a multi-tool.
#4- Protective Eyewear for Road Cycling
Cycling in the sun can be uncomfortable and dangerous to the eyes without sunglasses. Cycling glasses protect the eyes, fit well, are comfortable, and look great too.
Different kinds of glasses are needed depending on the type of cycling, such as mountain biking or road cycling.
Glasses will also protect riders from dust, bugs, and wind, while high-speed cycling requires robust lenses.
Sunglasses that fit under a helmet will be more comfortable.
Many glasses come with interchangeable lenses, and some have extra features, such as anti-fogging or venting.
#5- Clothing for Optimal Performance
Padded cycling shorts can help prevent discomfort during long rides, while thin, full-fingered gloves, a windproof vest, and a thermal headband can help keep riders warm in colder temperatures.
Layering up with leg warmers and a lightweight jacket can also provide more comfort during rides.
#6- Proper Nutrition for Fueling Rides
Whether it’s a short day ride or a long endurance ride, the body needs a balance of carbohydrates, proteins, and healthy fats to keep going.
It’s important to start with solid foods such as sandwiches, homemade rice bars, and sports nutrition bars.
Snacks such as dried fruit, nuts, and energy gels are also ideal during the ride. It’s recommended to consume 30 to 60g of carbs per hour to maintain energy levels.
Digestion can become more difficult as rides get longer, so it’s best to eat more solids at the beginning of the ride. Pre-ride, it’s important to consume a serving of carbohydrates, healthy fats, and protein.
Post-ride, carbs will restock glycogen, and it’s necessary to consume foods rich in vitamins and minerals to aid in recovery.
#7- Tools for Basic Bike Maintenance
Though a spare inner tube is a must-have for any road cyclist, but it’s also important to have a few other tools on hand.
A cleaning set will help to keep your bike looking great and functioning properly, while a bike maintenance stand will make it easier to perform repairs and adjustments.
Torx keys are essential for tightening bolts on many modern bikes, and a beam-type torque wrench or click-type tool is necessary for making sure your bolts are tightened to the correct specifications.
And of course, no cyclist should be without a reliable set of tire levers for changing flats on the road.
Techniques for Improving Cycling Skill
To improve cycling skills, it is important to focus on proper technique and practice.
1- One way to improve is to work on cadence, aiming for a consistent and efficient pedal stroke.
2- It can also be helpful to focus on body position, keeping the upper body relaxed and stable while engaging core muscles.
3- Practicing intervals and hill repeats can increase endurance and strength.
4- Additionally, finding a riding partner or joining a cycling group can provide opportunities for learning and improvement through shared experiences and feedback.
Regular practice and a willingness to learn and try new things can lead to significant gains in cycling skill and overall enjoyment of the sport.
Bike Riding Tips for Beginners
For those new to road cycling, it can be overwhelming to know where to start.
1- Beginner cyclists should focus on building their skills slowly and steadily.
2- It is best to start riding on flat and quiet roads, such as parks or school grounds on weekends, wearing comfortable clothes that do not get in the way.
3- Always ride in the same direction as traffic and remain on the right side to avoid hazards.
4- New cyclists should not rush to pedal faster as speed will come with time.
5- It’s better to maintain a consistent cadence and pedal with a relaxed effort.
6- With regular riding for 30-60 minutes, beginners can gradually improve their cycling skills and endurance.
By following these tips, new cyclists can enjoy the benefits of this exhilarating sport without compromising safety.
Final Thoughts!
It’s important to have the right gear and safety measures in place. Wearing a helmet is crucial to protecting your head from injury during a potential accident. It’s also important to stay hydrated by carrying a water source like a hydration pack or water bottle with a cage. Bringing along an inner tube can save you from getting stranded on the road due to a flat tire. Protective eyewear is another essential item to consider for your safety. Proper clothing can also enhance your performance and comfort while cycling, and fueling your body with the right nutrition can help you ride longer and stronger. Happy riding!
References
https://greatist.com/fitness/road-biking-essentials-for-newbies
https://www.roadbikerider.com/road-biking-101-a-beginners-guide/
https://www.bicycling.com/training/a20027599/how-to-start-cycling/
https://www.wheelsportbikes.com/articles/10-cycling-essentials-pg165.htm
https://www.cyclescheme.co.uk/community/how-to/cycling-training-for-beginners
https://health.clevelandclinic.org/bicycle-helmet-safety/
https://brevardhealth.org/blog/the-importance-of-bike-helmets/
https://www.bikeready.govt.nz/adults/tips-for-everyday-bike-riding-beginners-to-advanced/beginners-tips-to-riding-a-bike/
https://www.yellowjersey.co.uk/the-draft/beginner-cycling-tips/
