Cycling Prep: Everything You Need to Get Ready for Your Next Ride

As an avid cyclist, you anxiously await each opportunity to hit the road or trail on your bike. But if you don’t prepare, your ride can quickly be derailed by a flat tire or muscle cramp. A bit of preparation can make the difference between a successful ride and a premature drive home, so make sure to follow some basic prep before you saddle up. AMRAP Fitness presents some tips that can help you make the most of your next ride.

Maintenance

No matter how long your ride, always check your tire pressure, brakes, and chain before you take off. Known as the ABC check, this once-over ensures your ride meets a basic level of roadworthiness.

Before long-distance or high-intensity rides, closer attention is warranted.

• Frame: Check for cracks, particularly near welds.

• Brakes: Ensure brake pads aren’t worn to their wear indicators or metal shoes and that they come in full, even contact with the braking surface of the rim. Test braking power.

• Wheels: Spin wheels to make sure they’re true and free of dents and the spokes are tight.

• Tires: Inspect tires for embedded debris or cracks in the tread or sidewall and ensure there is adequate tread.

• Drivetrain: Use a chain checker tool to see if the chain needs replacement. Shift through gears and monitor for rubbing or noise.

If you notice any problems, visit your local bike shop for repairs before going on any major rides. If you’re handy and have the right tools, you can learn how to do many bike repairs yourself. Bicycle Tutor offers video guides that walk viewers through essential bike repairs.

Training

In the weeks leading up to your ride, focus on gradually building endurance. Add mileage and intensity in small increments and only when you feel comfortable at the previous step. Incorporating interval training is an effective way to build stamina. For either option, train on terrain similar to the race or ride’s course.

Complement your aerobic training regimen with strength training. A stronger body means increased injury resistance and more power behind every pedal. Focus on increasing strength in your core and lower body.

Don’t forget to stretch. Stretching increases flexibility and prevents stiffness after an intense training session. Try these stretches recommended by Cycling Weekly to reduce tightness in the back, neck, shoulders, and lower body. Stretch right after you finish a ride when your muscles are still warmed up and responsive.

Gear

For a road race, you might need little more than your cycling kit, water, eye protection, helmet, gloves, multi-tool, and tire repair kit. For a mountain bike race, add protective gear, a shock pump, chain lube, and a first aid kit. While you can always bring extra stuff, particularly food on longer rides, aim to keep your load light.

Multi-day rides and tours require a much more extensive gear list, including camping equipment, racks and panniers, and personal items. As you plan your bike tour gear, consider how far your route will take you from bike repair shops, grocery stores, and other amenities. The more remote your route, the more supplies you’ll need to bring.

Home and Work

Your bike and your body aren’t the only things that need to be prepared before a big bike expedition. If you’ll be leaving home for more than a day or so, you need to make arrangements to keep things running smoothly at home and at work.

Arrange for pet sitters and babysitters as needed, make sure all your bills are paid up, and stop mail delivery for multi-day trips. Empty homes are a target for criminal behavior and you can protect your home by masking your absence. Set lights to timers, schedule lawn care, and hire a house sitter who can stop in regularly. And of course, don’t forget to lock all your doors and windows, including the garage.

If you’re a small business owner, you’ll want to make the proper arrangements on that front as well. In addition to letting employees know when you’re leaving and when you’ll return, it’s also important to designate who will handle your responsibilities while you’re away. Make sure to arrange for training (if necessary), and leave emergency contact information for employees in case of an emergency. 

Following these basic prep tips will have you primed for your next big ride. And each time you get on your bike, you’ll discover things you can do to make the next outing even better. When it comes to adventure, the learning is never over.

Image via Unsplash

Woehlke

3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

***Rest 3 minutes between rounds.***

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

4 rounds of:

3 Weighted pull ups

6 HSPU/ feet elevated push ups

18 OH walking lunges

Video: Sumo deadlift

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SUMO DEADLIFT

Louie Simmons
Mon Jul 17, 2017

In the 1970s the sumo deadlift was a rarity. A lifter from Indiana called Carlos Luper was very good making 650 pounds with no gear. The great Japanese lifter Inaba used a close stance sumo where he started his pull with arms between his legs, but finished with his arms outside of his legs.

Our Mike Rogerio of Westside was a 300-pound super heavy weight and used the same close stance with hands outside the knees. All sports training starts with the basic lifts of Olympic and powerlifting.

Why use it for sports?

It is much safer on the low back due to emphasizing the legs, hips, and glutes with a straight back. The conventional style uses a lot of lower back, making a low back injury very possible.

HOW TO EXECUTE A SUMO DEADLIFT

I was taught by one of the greatest sumo technicians of all time, Mike Bridges.

First, set your feet wide as possible—the wider the more hip and hamstring are doing the majority of the lift.

Next, place your hands evenly on the bar. Most will grab the bar next to the knurling. There are four options to grab the bar: 1) Both hands over the knuckles facing forward, 2) Hook grip, but this can be painful on the thumbs, 3) Both hands over the bar with no hook, and 4) Use a reverse grip.

Next, pull your hip into the starting position. This means not too low, but most will be in a half squat position. This is done by pushing your feet and knees out to the side. To start bar off the floor, push feet outward while pulling back, not up on the bar. This will start the hips coming forward while the shoulders are moving backward as you lock out the bar.

This style of deadlifting builds flexibility in the hips and groins, a plus for all sports. A bonus is great lateral speed by always pushing your feet apart. This is a great builder for the hamstrings, hips and glutes. Also, there are far more muscle activations than even squatting due to gripping the bar. When training for max strength, do one to five reps.

For explosive power, do 30 to 40 percent. For speed strength, use 75 to 85 percent mostly using reps one to three, but five also can be used. For maximal strength do one rep per set. For building muscle mass, one can do as many as 20 reps per set with light weight. Just like jumping squats, you can jump at the completion of your deadlift with light weights.

I believe everyone should use briefs or tight shorts to protect the groin and hips. 

Your hips should not rise up first when pulling. This happens when you don’t push your knees out to the sides. This is caused by not forcing your feet out to the sides as well.

Is there a training method to teach you to deadlift properly? Yes, but that’s another article.

 -Louie

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