SLB Coaching and Training Systems

Cycle Tip Sheet

Before any big ride, get your bike and gear ready the day before:

·         Check tires – cuts, wear

·         Check tire pressure – tires will typically loose pressure overnight

·         Check and clean – chain, Derailleurs, chain rings, cogs

·         Lube Chain

·         Check shifting – can you get into every gear?

·         Check brakes and brake pads for wear – there shouldn’t be excessive movement in the brake levers

·         Check headset – wiggle the handle bars (holding the front wheel still, there shouldn’t be any “play”

·         Check hubs – wiggle the wheels, there shouldn’t be any “play”

·         Check wheels for true and roundness – spin each wheel and look for wiggles and flat spots

·         Check saddle position, height and level

·         Check handle bars – height, position and angle

·         Check helmet – look for cracks (if you find any, replace the helmet!), check the straps and buckle

·         Check your cycle computer – working and properly calibrated

·         Check your inner tubes – are they in sound condition and are they covered with talcum powder?

·         Check your tools and tire levers – do you have everything you may need?

·         Check your frame pump – make sure it works properly

·         Fill your water bottles and refrigerate or freeze if the weather is to be hot

·         Prepare your food – be sure to bring enough for the time you’ll be riding

·         Layout your clothing – helmet, cycle gloves, sunglasses, cycle shorts, cycle jersey, bike shoes and socks, rain gear, extra clothing for colder weather (arm warmers, leg warmers, extra layers)

·         Review course directions

The morning of the ride:

·         Inflate your tires

·         Double check your saddle bag – inner tubes, tire levers, tools

·         Double check your supplies –

o        Frame Pump

o        Water bottles

o        Food

o        Extra clothes

o        Cycle computer

o        Helmet

o        Sunglasses

o        Cycle gloves

·         Dress –

o        Cycle shorts

o        Cycle jersey

o        Cycle shoes and socks

·         Bring Directions

·         Pack –

o        Identification

o        Medical ID

o        Cash / credit card

o        Directions for the ride.

o        Phone numbers:

§         Contact - someone that knows where you're going and can help you if you need a ride

§         Cab / Car Service phone number - if you need a ride home

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