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Last Updated: 2002-07-08 paul.v.biron@kp.org |
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The following comprises the bare-minimum that you should carry with you when you go out for a bike ride. Depending on circumstances (long, solo ride, for instance) you might want to consider carrying even more supplies. The list is broken down into things for the body and things for the bike.
Cycling specific clothing (shorts, jersey & shoes) make long-distance cycling a much more enjoyable experience. For more on shoes, see the clinic on Pedal Systems. Note: (paddded) cycling shorts are made to be worn without underwear.
No one rides under my care without wearing a helmet. In case you're thinking of doing so, take a look at what can happen to you when you do NOT wear a helmet. Warning: you better have a strong stomach if you want to take a look.
The above equals about 300 calories per hour. You should realize, however, that your body will be using up to 600 calories per hour; thus, you will usually be operating at a caloric-debt. For more information on nutrition, see Basic Sports Nutrition.
I've been told by a very reliable source (Coach Arnie Baker, head TNT coach) that the #1 reason participants are unable to complete a TNT event is electrolyte imbalance (e.g., salt-deficiency). While many sports drinks are made to serve as electrolyte sources as well as calorie sources (e.g., Gatoraide), I find it much easier to ensure a proper electrolyte balance by getting my electrolytes from tablets instead of from my calorie/hydration source. For more info, see the clinic on hydration.
Heart rate training is a great way to improve your overall power and speed, provided you're willing to work as hard as the heart rate monitor tells you that you need to. For more information, see the clinic on Heart Rate Training.
Your cycling computer should have at least the following function: average speed, trip distance, clock and trip time. A cadence function is also very helpful (especially for learning to climb well).
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Last Updated: 2002-07-08 paul.v.biron@kp.org |
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