cycling tips

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Our long rides have become a Tribe Ride or Die crew favourite, but let’s face it, a 90-minute ride, can be intimidating. So here are three tips so you can rock that long Tribe ride like a pro.

1. Hydrate and Fuel!

Eating healthy before and after your workout should be a given. Something as simple as a banana 30 to 60-minutes before can pack just the energy you need to push through. Drinking water leading up to your ride is a must, and hydrating during the ride is key. Grab a Nuun Electrolyte tab, and add one to your bottle for some extra energy for that extra long workout.

2. Dress for Success.

At a minimum you should be wearing active gear that is comfortable and moisture wicking. After that you might consider getting some padded cycling shorts or for those looking to avoid the padded booty look, please help yourself to one of our gel padded seats which attach to the bike seat. Do what you need to do last for the entire ride, and if you need to stand – go for it!

3. Clip In!

While both runners and cycling shoes work on our Stages Indoor Cycling bikes, we highly suggest you clip in – plus our cycling shoes are included for free! Running shoes are less safe (can easily slide out of the cage during a quick sprint) and reinforce a less effective pedal stroke (putting more emphasis on the push down and less on the pull up). Our cycling shoes create a no slip ride and provide energy efficiency as you both push & pull the pedal engaging the entire leg – and after 90-minutes, effectiveness and ease matter!

With two long training rides under my belt as I prepare for GranFondo Niagara Falls one consistent feeling at the 3 hour mark, has been the slow creeping pain in my seat from my seat. So as I build towards 125km, here are some tips to keep your ride fun and pain free.

1. Is Your Bike The Right Size?

If your bike frame is either to big or two small, a sore butt can certainly be the result. The advice from the pros at my local Mountain Equipment Coop is to straddle the bike frame with your feet flat on the ground. If you have more than 2 inches between the top of the frame and your groin, the bike frame is too small. If you have less than 2 inches between you and the bike the frame is too big.

2. Adjust The Seat

If your frame is the right size, then it might be the placement of the seat that needs to move. Try this trick to see if you bike seat is in the correct position. Place one foot on the ground and the other foot on the pedal closest to the ground. If your leg that is on the pedal is super bent or if you can barely reach the pedal, a seat adjustment is necessary, so adjust the seat so that your leg has only a very slight bend when your foot is on the bottom pedal.

3. Adjust the Handlebars

This one I know from indoor cycling! When your handlebars aren’t set to the correct height it puts strain on your shoulders and back and can cause you to position yourself incorrectly on the seat. How do you know if you’re handlebars are in the right spot? Here’s what the experts say! Measure the distance between the tip of your middle finger and your elbow -this is the amount of space that should be between the front tip of your bike seat and the mid-section of your bike’s handlebars (we use this same trick for indoor cycling as well).

4. Get Some Padded Shorts!

I hate padded shorts. They feel like an icky diaper and apart from saving my butt (literally) the only pleasure I get from them is my ongoing (and overused) joke about looking like Kim Kardashian BUTT (hee hee) they work! The length of the shorts often prevents rubbing from your skin and the bike seat, thus reducing any chaffing. The giant gross pad minimizes pressure on the narrow seat which helps to reduce any pain and most shorts are made of moisture wicking fabrics, which helps to keep your skin dry.

Hey cyclists! How do you save your seat while spending lots of time on it? Leave you tip in the comment section!