We've all been there, we've all made these mistakes when we started cycling - here's our guide to avoiding the common mistakes.
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00:00 (upbeat music)
00:02 - Whether you're a cycling newbie or seasoned pro,
00:10 we all make mistakes.
00:12 And while it's believed that we learn best
00:13 from the errors we make,
00:15 at the time, it never quite feels like that.
00:17 - So to save you the time, hassle, and embarrassment
00:20 of making silly cycling mistakes,
00:22 we've gone to the effort of making them for you.
00:24 Here's our top cycling mistakes to avoid.
00:29 (upbeat music)
00:32 We'll forgive you for this one
00:33 because it's an easy and common mistake to make.
00:36 Positioning your saddle too high or too low
00:38 could lead to a loss of power, as well as injury.
00:41 While bike fit is unique to each rider,
00:45 there are some guides to follow
00:47 when it comes down to saddle height.
00:49 As a guide, ride along with your heel on the pedal.
00:52 When your leg is at the very bottom of the pedal stroke,
00:54 it should be almost fully extended, but not quite.
00:57 If this doesn't feel quite right,
00:59 feel free to change it slightly until you are comfortable.
01:02 - Hitting the wall or bonking,
01:07 as it's commonly referred to among cyclists,
01:09 is when the body quite simply runs out of fuel.
01:12 In most cases, you come to an almost grinding halt,
01:15 and things will only get worse until you refuel.
01:17 It's an error everybody has made,
01:19 but it can easily be avoided.
01:21 Before each ride, make sure you are sufficiently fueled.
01:24 In other words, have something to eat.
01:26 Porridge and bananas or toast with honey
01:28 are great to help fuel the body over a few hours.
01:31 Out on your ride, take with you more than enough food.
01:33 A few gels or bars and a couple of bottles.
01:35 Heck, even a sandwich will all provide energy
01:38 and keep your tank topped up.
01:40 Trust us, you'd much rather have too much food
01:42 in your jersey pocket than not enough.
01:44 - Yeah, there's no mechanic van coming,
01:50 and for most of us mere mortals,
01:52 we've got to be self-sufficient,
01:54 because not everyone's gonna stop and help.
01:56 Clearly.
01:57 So to get yourself up and running back on the road quickly
02:00 after a puncture or a double puncture,
02:02 you'll need at least two spare inner tubes,
02:05 a mini pump, or gas canisters.
02:07 And to make your life easier,
02:08 pack a couple of tire levers and a multi-tool
02:10 into your saddle pack.
02:11 In colder conditions, it's always better
02:16 to slightly overdress than underdress.
02:19 And remember, you can always take layers off.
02:21 But even in warmer climes,
02:23 never leave the house without a rain cape or a gilet,
02:25 because it could really cause your body temperature
02:27 to plummet if there's a sudden downpour.
02:30 - And if you're heading out up hilly terrain,
02:34 remember, the higher you go, the colder it will become.
02:38 Wearing a windproof cape will prevent wind chill
02:40 and keep in body heat.
02:42 - Get into the habit of regularly checking
02:47 and keeping your bike well-maintained.
02:49 Not only will this make it perform better,
02:51 but it'll be nicer, easier, and safer to ride, too.
02:55 Pay special attention to the brakes, gears, and tires,
02:57 and make sure that you're regularly lubing and cleaning
03:00 your chain to prolong the life of that, too.
03:03 Now, if you're not confident doing all this
03:04 by yourself at home,
03:05 then most bike shops do offer servicing now,
03:07 so make sure you're taking it in every now and again.
03:10 - We've all done it.
03:14 The adrenaline is coursing throughout our veins,
03:16 and we just can't help ourselves
03:18 from firing out the gates.
03:19 Cycling is a tough sport at the best of times,
03:21 and while there's nothing wrong
03:22 in wanting to go faster than ever,
03:24 or beating a PB, it's important that you know your limits
03:27 and ride within it.
03:29 Going too hard too soon could ruin your ride,
03:32 not to mention your morale, too.
03:34 - It's common for those of you who are new to cycling
03:39 to align your brakes too much.
03:41 When needing to slow down,
03:42 it can be tempting to grab the brakes hard,
03:44 but braking must be done in a controlled manner.
03:47 - Braking extremely hard could lead
03:49 to a loss of control and stability,
03:52 and in extreme cases,
03:53 could see you flying directly over the handlebars,
03:55 not to mention it doesn't do any favors to your mates behind.
03:58 Instead, keep your eyes on the road ahead,
04:01 anticipate, and brake gradually
04:02 using a combination of front and rear.
04:05 - Your gears are there for a reason,
04:10 to allow you to ride comfortably over a range of terrains.
04:13 They're there to make your life on the bike easier
04:16 and more enjoyable.
04:17 There's no need to grind a hard gear at 40 RPM.
04:20 All you're likely to do is injure your knees.
04:22 Likewise, there's very little point spinning 140 RPM
04:26 in easy gears all the time.
04:28 You'll just make yourself dizzy.
04:30 Lastly, make sure you know which part of the lever
04:32 moves the gear in the directions you want.
04:34 There's nothing worse than grinding up a steep hill,
04:36 only to make matters worse by shifting into a harder gear.
04:40 - No one likes a visible panty line, not least cyclists.
04:43 The chamois in your cycling shorts
04:45 is designed to be worn directly against your skin,
04:48 and it'll make things much comfier, too.
04:50 (whooshing)
04:52 (whooshing)