Great Tips for Improved Cycling Performance

Below you will find lots of helpful advice on how to enjoy your cycle and get your bike to work for you:

Bike Gears

Most new cyclists keen to get fit think they are getting a better workout if every pedal stoke is a strain and the quads are burning. Although there's a place for low-cadence workouts, during a normal ride, aim for a smooth spin at between 85-100 rpm (pedal revolutions per minute) which is much more efficient -- and easier on the legs, especially the knees.

Handlebar grip

Always keeps a good grip on the bikes handlebars using the thumbs. Don’t rest hands on top of the bars.

A rear mud guard is a good idea during winter

• Keeps your back dry and warm by wearing correct bicycle clothing (even if it does not rain during the cycle a wet road could have your back wet and cold in a few minutes).

Your fellow cyclist will appreciate your mudguard as it reduces the amount of water and grit thrown into the face of the cyclist behind.

Food and Nutrition

Eat a healthy breakfast 30/40 minutes before the start of your cycle
• Porridge and a slice of toast are a good option.
• Light cereals such as cornflakes may not provide the slow release energy you will need for a cycle lasting a few hours.
Carry additional food
• Some bananas and sports nutrition such as energy bars (Powerbar Energy Bar ) are ideal.
• Take two water bottles. Add fruit juice to improve the taste or use a sports drink like PowerGel from Powerbar if going on a longer cycle. Try to drink/eat small amounts often.
• If you are nervous eating while on the move, wait until you are at the back of the group to eat.

Alert Calls

knowing to alert the cycling group or partner to hazards on the road and traffic approaching is very important. The cyclists at the front of the group should clearly and loudly announce hazards on the road ahead. These are announced early so the group is aware of potential dangers and can smoothly and safely take evasive action. Cyclists at the front of the group call the hazard and people behind repeat the call so the message gets passed through the group.

Example of calls
• “Hole on left” = Pothole on the left hand side.
• “Stones on the right” = Stones on the right hand side.
• “Gravel in middle” = Loose gravel in the middle of the groups path.

Moving cars approaching the group
If a car is approaching from behind (or a car following the group is beginning to overtake the group) “Car up” is called. The last person in the group should be aware of traffic following/approaching the group from behind.
If a car is approaching the group from in front: “Car down” is called.

Puncture
The person who gets the puncture should call “puncture”. This alerts the group that someone has a puncture so the group can stop.
The call also alerts people who are cycling behind the person that has suffered the puncture that there is someone in the group who may need to stop immediately and that they need to be alert.

Cycle two by two / don’t overlap the rear wheel of the cyclist in front.

Cyclist in front cannot see the position of cyclist following behind.  If your front wheel overlaps the rear wheel of the person in front, any movement left or right could result in wheels touching and a loss of balance and a large number or people could be involved in a crash.

Never pass another cyclist on the inside (left), always pass on the outside (right).

Avoid freewheeling when at the front of the group

• It usually requires more effort to cycle at the front of the group.
• If a cyclist at the front of the group freewheels the following cyclists could easily run into the back of the cyclist at the front, causing an accident. Always keep pedalling when at the front of the group.

Enjoy your Cycle

Last but most importantly, build up the distance of your cycles gradually. If you are comfortable with 20 miles try 25 then 30 miles and so on in small increments.

Join a bike club where possible and ask the group leader (or another club member) for advice if your have any questions. Cycling club members are always delighted to advise new members

UK Shop for Bicycle Accessories

Whether to shop online or retail for bicycle accessories and where to get the best prices for the big name brands is a constant topic of conversation amongst the cycling community. Depending on the level of experience buying bicycle accessories means different things to different cyclists. Some cyclists buy bike accessories that lend themselves to commuting such as racks and baskets to carry goods and other items while the more advanced cyclist tends to buy accessories to give them an sporting edge be that clothing or parts.
Whether looking to buy a cycling helmet or cycling clothing and everything in between the two wheels go into making cycling accessories a multi-million dollar market, in fact US cyclists spend over fifteen million dollars a month on bicycle accessories. The bicycle market is wheeling along at speed as more and more people see the health and fitness benefits of regular cycle exercise. Over 1% of the USA commuter population cycle to work (Alliance for Biking & Walking).
Buying bicycle parts and most cycling accessories are now purchased online as this offers the convenience and the discounts on offer to a cyclist (as an online bicycle shop can stock 1000’s more lines than a shop) over the traditional bike shop although these still have an important role to play in bicycle retailing.  The growth of cycling from kids to adults as a sport and as a hobby has led to a greater demand in the range of bicycle accessories available to a cyclist. The broader range of cycling related products such as sports nutrition, monitors and training items has meant that the purchase of cycle accessories online continues to grow with specific focus on cycling accessories for leisure and sport pursuit.
Like every consumer group, cyclists want quality and choice without any huge price tags, due to the continued growth in cycling as a hobby or sport the  bicycle part suppliers have moved their business online offering discounted prices on items like bike parts, cycle clothing, cycling accessories, sports nutrition and bike components. Research shows that cyclists can now save up to 60% shopping online for bikes and accessories against high street shops

The sports manufacturers have been quick to see the market opportunity in providing a far greater the range of choices not just in bike parts but also in  cycling accessories. Now cyclists can search and buy online for complete bikes to bicycle parts, cycling clothing  or even the fast growing category of sports nutrition developed specifically for the cycling community. This supply and demand for cycling related retailing means that purchasing bicycle accessories online including bike parts can be found for 20-30% below the traditional bicycle shop retailers.
Supplying bicycle parts and accessories are just two of the critical product lines stocked by any good bicycle store to improve the cycling experience with a choice of price points to suit any budget. The list of bicycle accessories  available online would fill a stadium, so to simplify the shopping for bike parts or any cycling accessory, online bicycle retailers like Alimay Sports highlights useful bike products that a cyclist may need to have either to upgrade a bike or make those cycling repairs. So when shopping for bicycle accessories, shop around as most  good bicycle parts and cycling accessories suppliers offers fast, free delivery backed up by discount  prices.