Lights....Fuel....Action
Winter has certainly set in on the Surf Coast, unfortunately bringing with it unruly riding conditions, including the darker beginning and end to the days, which is generally the most popular riding times. This means that a set of good lights on your bike is a must. First and foremost the lights on your bike must ensure that motorists can easily spot you. We recommend a bright headlight with side light capacity, a red tail light on your helmet which has a flashing option, and a red tail light for your bike – again with a flashing option, at the very least. You really cannot have enough lighting to ensure your safety during the winter season.
The aim of your lights is to be seen and to see where you are going. The further away that a motorist can see you, the more notice they have of your presence on the road and to react by avoiding you. Secondly a good set of lights increases your own vision, so you are aware of any upcoming obstacles in good time. I cannot stress the importance of having good lighting on your bike. This coupled with reflective and bright coloured cycling gear are investments that could well save your life technology has advance greatly in the lighting area so please visit your local specialty bike shop for advice on the best gear for you.
When we set off on our ride it is sometimes difficult to know what is the best thing to eat before we go, and what should take to re-fuel along the way, particularly if we are beginning to tackle extra distances.
Cycling is energy-consuming , so make sure that you don’t skip breakfast. It is important to start out with fuel such as Bread, Rice or Porridge - complex carbohydrates. Make sure that you let your breakfast digest for at least an hour or more before riding. Bananas, Apples, Bread with various fillings, Fruitcake, and Health/Protein Bars are a few of things that are good to carry with you on longer rides. It is also worthwhile carrying at least one energy ‘gel’ with you to provide you a good ‘kick’ to get you home. Make sure you practice eating when you ride and avoid over-eating. Your riding position can cause discomfort if you eat too much along the way.
For every ride, you should carry at least one water bottle per hour. Some people prefer to use a CamelBak (Hydro Pack) as it holds more fluid, keeps it cool and they can be easier to use than a bottle. You can take sports drinks, which are designed to replace lost fluids and salts in the body however they can make you feel thirstier. If you prefer sport drinks it suggested that you still carry one fresh water bottle for long rides.
Before you start riding, you should drink a glass or more of water. As you cycle, drink regularly by sipping every 10 minutes or more frequently in hot weather.
Dehydration is a common cause of fatigue and headaches and it can lead to more serious conditions such as heat stroke. But it is easy to prevent, so keep those fluids up and don’t wait until you feel thirsty as it will already be too late – Dehydration would have already reared its ugly head.
Keep on top of all these factors during winter, and there is no reason why you can’t stick to a consistent outdoor training regime over the next few months.
