– If you're new to cycling and you didn't knowyou need to go commando or you're just lookingfor some useful tips then this is the video for you.
– Coming up are ourlists of cycling truths about the cycling world.
An undervest is a crucial item of kit for almost all occasionswhen out on the bike.
If it's wet and cold outside, then one like this is ideal for keeping you warm andyour temperature regulated.
But on the other hand, if it's hot outside, then a lightweight one likethis string one here is ideal for keeping you cool andmore comfortable for longer.
But they also serve a further purpose, too and that is creating a furtherlayer for crash protection, even one as thin as thismight just save your skin.
Trust me, we know, we'vecrashed a fair bit.
At least, I have.
– We don't see all pros use them, but gloves are a reallygreat piece of kit.
They'll keep your hands safein the event of a crash, they'll keep your hands more comfortable on those longer rides and if it gets too hot on those hot rides, they even help you wicksweat away from your brow.
But, when they really come into their own is in the winter.
You see so many riders head out with just a pair of thin knitted gloves, but if you invest in a pair of weatherproof, windproof, waterproof gloves, it will really transform yourwinter cycling experience.
I'm lost without it, something that not every cyclist considers is a lightweight windproof garment.
These are invaluable if youride in spring or autumn when the temperature fluctuates.
You can unzip them andsimply ride with them open but they're small enough and light enough that they pack neatly andeasily into a back pocket.
Most of the best ones are breathable but in a real emergency, there's nothing stopping you from using a plastic bag wedgedup underneath your jersey.
– Drink and be merry is the old saying.
And that's true on the bike, too.
Become dehydrated and yourperformance will suffer, your motivation will take a dip and your immune systemwill be on the back foot.
So, drinking at regular intervals is key, especially five minutesinto the start of your ride as this is when your body is acclimatizing to the change of temperature.
Water isn't actually thebest liquid for rehydrating.
An electrolyte tab isspecifically designed to put in electrolytesthat your body needs and it's really easily absorbed.
Now, onto fuelling, and it's a bit like hydration but the body can last alot longer without food that it can without fluids.
Well, if you're doing a ridethat is longer than 90 minutes, then taking a bar is really well worth it, especially around the 45 minute mark, it's work taking a goodbite or even the whole bar and that will help you push through for the end of the session.
So, after the 45 minute mark, you'll want to take a biteof food every 20 minutes.
This will sustainperformance and your ability to sustain that effort, and will also help youbuild your metabolism, and it's also a great reward on the ride.
– Make sure when planning your route, you stick a distance thatyou're comfortable with, something like a circularroute around where you live or even a figure or eightwhich gives you a get-out in case you get tiredand can't make it back.
There's nothing worse thanbeing miles away from home with no way of getting back.
As you get more confidentwith your ability, though, you could start to becomemuch more adventurous with your route planning.
– One of the great things aboutriding a bike is descending, and the way to get good at it is to relax.
So many riders tense upwhen the gradient changes but you wanna do the complete opposite.
Relax and enjoy it.
After all, you spent so long going up to the top of the climb then you might as well enjoy the way down.
And we're not sayingyou pushing the limits and screaming into the corners, but going down and enjoying it, relaxing, is the best way to do a descent.
Your gears are there to help you but if you don't like thegears you've got on your bike, then you can change them quite easily and they're also quite cheap.
You gearing is there tomake your chain easier or even harder but it's bestfor helping you get over all those different types of terrain you're gonna be riding on.
From the mountains to the flat plains.
– There's only one thing worse than not washing your kit at all.
Yes, I know, not washingyour kit will breed bacteria and your kit will stink, meaning no one will want toride near you, but equally, if you don't rinse outall of the detergent after hand washing your kit, you will look like a foam monster.
When I think back to my amateur days and I think of some ofthe stage races we did where the facilities were pretty awful and we all had to handwash our kit in the sink, there'd always be one ortwo riders on those wet days out on the road with roamingknees and shoes and shammies because they haven'trinsed all of the detergent out of their wash after hand washing it in the sink that night.
And finally, the big one.
Never, ever wear underwear.
At least not underneathyour cycling kit, that is.
Modern cycling kit is designed to fit seamlessly against your skin without the need to anything in between, putting something in betweenis just gonna create chafing and that is gonna beincredibly uncomfortable and then when you start sweating, well, your underwear isn'tdesigned anti-bacterially like cycling kit is, so that's gonna create a wholehost of it's own problems.
And finally, it just looks wrong.
Cycling kit is designed tohave a neat, smooth finish with no bunching.
Certainly not on moving parts.
So, leave the underwear in the cupboard.
– There you have it, ourlist of cycling truths.
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