00:08Whether you're a cycling newbie or seasoned pro, we all make mistakes and while it is believed that we learn
00:13best from the errors we make, at the time it never quite feels like that.
00:17So to save you the time, hassle and embarrassment of making silly cycling mistakes, we've gone to the effort of
00:23making them for you.
00:26Here's our top cycling mistakes to avoid.
00:31We'll forgive you for this one because it's an easy and common mistake to make.
00:36Positioning your saddle too high or too low could lead to a loss of power as well as injury.
00:43While bike fit is unique to each rider, there are some guides to follow when it comes down to saddle
00:48height.
00:48As a guide, ride along with your heel on the pedal.
00:51When your leg is at the very bottom of the pedal stroke, it should be almost fully extended, but not
00:57quite.
00:57If this doesn't feel quite right, feel free to change it slightly until you are comfortable.
01:05Hitting the wall, or bonking as it's commonly referred to among cyclists, is when the body quite simply runs out
01:11of fuel.
01:12In most cases, you come to an almost grinding halt, and things will only get worse until you refuel.
01:17It's an error everybody has made, but it can easily be avoided.
01:21Before each ride, make sure you are sufficiently fuelled. In other words, have something to eat.
01:26Porridge and bananas, or toast with honey, are great to help fuel the body over a few hours.
01:30Out on your ride, take with you more than enough food, a few gels or bars, and a couple of
01:35bottles.
01:35Heck, even a sandwich will all provide energy and keep your tank topped up.
01:40Trust us, you'd much rather have too much food in your jersey pocket than not enough.
01:47Yeah, there's no mechanic van coming, and for most of us mere mortals, we've got to be self-sufficient,
01:54because not everyone's going to stop and help, clearly.
01:56So to get yourself up and running back on the road quickly after a puncture or a double puncture,
02:02you'll need at least two spare inner tubes, a mini pump, or gas canisters.
02:07And to make your life easier, pack a couple of tire levers and a multi-tool into your saddle pack.
02:14In colder conditions, it's always better to slightly overdress than underdress.
02:19And remember, you can always take layers off.
02:21But even in warmer climes, never leave the house without a rain cape or a gilet,
02:25because it could really cause your body temperature to plummet if there's a sudden downpour.
02:32And if you're heading out up hilly terrain, remember, the higher you go, the colder it will become.
02:38Wearing a windproof cape will prevent windchill and keeping body heat.
02:45Get into the habit of regularly checking and keeping your bike well maintained.
02:49Not only will this make it perform better, but it will be nicer, easier and safer to ride too.
02:54Pay special attention to the brakes, gears and tires and make sure that you're regularly lubing and cleaning your chain
03:01to prolong the life of that too.
03:03Now, if you're not confident doing all this by yourself at home, then most bike shops do offer servicing now.
03:07So make sure you're taking it in every now and again.
03:13We've all done it. The adrenaline is coursing throughout our veins and we just can't help ourselves from firing out
03:18the gates.
03:19Cycling is a tough sport at the best of times.
03:21And while there's nothing wrong in wanting to go faster than ever or beating a PB, it's important that you
03:26know your limits and ride within it.
03:28Going too hard too soon could ruin your ride, not to mention your morale too.
03:36It's common for those of you who are new to cycling to align your brakes too much.
03:41When needing to slow down, it can be tempting to grab the brakes hard.
03:44But braking must be done in a controlled manner.
03:47Braking extremely hard could lead to a loss of control and stability and in extreme cases could see you flying
03:54directly over the handlebars.
03:55Not to mention, it doesn't do any favours to your mates behind.
03:58Instead, keep your eyes on the road ahead, anticipate and brake gradually using a combination of front and rear.
04:08Your gears are there for a reason. To allow you to ride comfortably over a range of terrains.
04:13They're there to make your life on the bike easier and more enjoyable.
04:17There's no need to grind a hard gear at 40 RPM.
04:20All you're likely to do is injure your knees.
04:22Likewise, there's very little point spinning 140 RPM in easy gears all the time.
04:28You'll just make yourself dizzy.
04:29Lastly, make sure you know which part of the lever moves the gear in the directions you want.
04:34There's nothing worse than grinding up a steep hill only to make matters worse by shifting into a harder gear.
04:40No one likes a visible panty line, not least cyclists.
04:43The chamois in your cycling shorts is designed to be worn directly against your skin and it will make things
04:48much comfier too.
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