Gallop in Comfort

Bicycling makes you feel good and improves your outlook. Pedaling gives you a cardiovascular workout and improves overall muscle strength, tone and endurance. It reduces your stress, reduces blood pressure, increases your immunity to disease, and generally provides a reservoir of fitness, self-esteem and well-being.

The euphoria of cycling fast is hard to beat; especially knowing that you are providing the power through your basic pedaling on this efficient machine.

Bicycling is relatively safe and injury free, better than running or rugby. Proper exercise and diet helps. Helmet and proper gear increases your level of security and comfort. Proper diet and fuel will reduce muscle pain.

Abundance of water ’hydration’ is important for comfort. Saddle skills such as position and posture are important for comfort. The following pages provide an abundance of info to keep you comfy in the saddle.

Aches and Pains
Lets start from head to toe…
Neck pain is caused by keeping your head and shoulders stiff for long periods. Tilt your head from time to time.
Stuffy Nose & Throat irritation is caused by rapid cooling. Wear clothing with wicking properties to keep you dry, reduce your output and cool gradually. After a mountain climb, add a layer to stay warm during the descent. Cycle slowly in the cold air so you can breathe from your nose. Do not drink excessive quantities of cold water.

Upper Body and Neck soreness can be minimized by improving your upper body strength with stretches, position your arms while riding so that your elbows are not locked but flexible to cushion vibration. Always ride with your shoulders relaxed. Shrug your shoulders from time to time, and do a neck roll to loosen your upper body on the road.

Back Pain
Cycling reduces back problems and is prescribed for chronic back pain. It is one of the best exercises for the back as it strengthens back muscles and stabilizes the body to allow for more energy transfer. Keep your bottom back warm on a cold day for additional comfort.

Hand and Arm
Keep your elbows unlocked, your arms as shock absorbers. Hands tingling are caused by road vibration that transmits through the bike over long distances. Wear padded gloves gel vrs. foam to absorb road shock, and move your hand position from time to time. Grip the handlebar firm but avoid the death grip.

Exercise your hand to get the blood circulating, open and close your hand, it will come back to normal in minutes, only then will you conquer the great plains of Saskatawan. Sore Buns, saddle sores, and chaffing can bring tears to your eyes as you battle the headwinds. Stand from time to time and give your bottom a mini-vacation. Use cycling shorts with a padded chamois to reduce rubbing and add comfort.
Keep them clean with anti-bacterial soap (beta dine) or rub the liner with vitamin a&d ointment, or noxema. Stop the pain with petroleum gel. Bring two pairs of shorts and change daily. Adjust your saddle height and tilt to avoid numbness.

Groin and Leg
Numbness or burning of the groin or legs is caused by excessive and prolonged pressure on the nerves and blood vessels. The effects are usually relieved with rest. Try changing your position often.

Leg Cramps
Stretch while riding to loosen up the calves: Find a section of road where you can coast. Bring the cramping foot to the bottom of the pedal stroke, and drop your heel as much as possible. Push backwards with the other foot to bring your bottom leg out straight and really pull those toes in. You may need to wiggle your heel a bit to get the stretch in the right muscle. Water and salt are part of the equation.

Other contributors include potassium and a host of other minerals that balance your electrolytes. Ensure you include salt or Gatorade during your ride with plenty of water. Tums or biting your upper lip will help rid that nasty cramp. Knee Ache is usually caused by pushing too high a gear, recover from knee ache by taking a vacation from cycling or spinning loosely, keep your cadence near 80rpm and keep your knees warm with pants.

Achilles Tendentious is caused by cycling with too much force in too high of a gear, prevent this infection with cadence near 80rpm and keep your legs and feet warm when < 18ฐC.

Sore Feet
Improve blood circulation in sore or numb feet by loosening your shoes. Your feet swell with cycling. Use a shoe with a rigid sole to take the pedal pressure off of your feet. A massage gets the blood circulating and stretches and relaxes the muscle group to perform better.

After a challenging ride a massage can relieve swelling, soreness and tension of muscles, a massage also reduces fatigue. Hyperthermia spells heatstroke and hospital time. On a hot ride a cold sports drink or cold water will decrease your core body temperature when you
are on a hot ride.

Hyponatremia is a dangerous electrolyte imbalance caused by profuse sweating in a hot climate. Drink plenty sport drink as you can on a hot ride with
sodium or fruit will help. Hypothermia Wind and moisture can produce a drop in core body temperature, especially when cycling. Be aware of conditions and layer your clothing to stay comfortable.

Sunburn & Sunscreen
You may spend many hours touring and exposed to the sun’s ultraviolet rays unaware that your flesh is roasting as you pedal. Prevent your suffering by using zinc oxide on your nose, ears and neck. Apply +15 tan lotion (reduces the rays by 1/15th) to exposed area’s such as arms and legs. If you get burned, try some baby oil or noxzema at night, a cold water towel may relieve some agony.

Pain pills
Ibuprofen or Advil will reduce muscle fatigue dramatically at the end of the day. Extra strength Tylenol will dissipate a headache.

Air-conditioning
As you ride through an amount of wind that is equal to the heat that you generate, your cycling provides an excellent way to keep you cool when exercising.

Recovery tip!
At the end of the day never stand when you can sit, never sit when you can lie down. Stretch to loosen your muscles to relax. Cycling is fantastic for arthritis sufferers because it is a smooth exercise for the joints with minimal jarring. Cycling can flourish the soul by exploring freedom, exhilaration and joy. Outdoor cycling is one of the most celebrated forms of life enhancing activity, not to mention what it does to eliminate work related stress.

Bike fit
A good bike fit and riding position increase strength. Frame size is a primary consideration. Get on the bike with both feet on the ground, you should be able to straddle the top tube of the frame on a touring bike with 1-2” to spare.

Ensure that your handlebars have many hand positions such as drop bars and horns. Standard mtb bars may not be comfortable enough. Upgrading to a triple crank arm with more stiffness will ensure the crank doesn’t waste energy by flexing on each pedal stroke. Ensure the crank arm length is selected to match your height.

If you can master your bicycle and ride properly with style and efficiency, (become one with the machine) the rewards will be many with untold fortunes of health.

Saddle
A basic touring saddle is a somewhat wide with foam to protect your most intimate contact with the bicycle. Women can select wider-contoured saddles to fit their pelvic anatomy, and additional comfort.

If you enjoy the back benefits of a long reach for extended tours, upgrade your handlebar stem.

Select a bike that has touring features such as:
- Gears for hill climbing, small on the chainring, large on the freewheel.
- Cruising gears for flat terrain, small on the freewheel.
- Re-enforced frame to bear loads, mounties for racks, bottles, lights, pump.
- A frame with touring geometry, sharp angles, extended fork rake, for a smooth ride. Durable rims with at least 36 spokes of 14 gauge. Good rubber with a relatively smooth tread for travel.

Select a bike that is relatively light. Drop handlebars are best suited for long distance cycling, they put your body in the best position to reduce wind resistance and give you many hand positions for comfort.

Gear
Take your time and select gear wisely, you will relish in quality gear for a long time to come.

Helmet
75% of cycling fatalities are head injuries, the majority have been saved by helmets. Today’s sporty lightweights are <.5lb. providing ventilation and shade. Your helmet should fit snuggly, adjust straps and pivital points to fit.

Cycling Shorts
What you wear on your posterior will make your touring more enjoyable, black stretch shorts with a chamois provides padding and prevents chafing and rubbing, retains heat and masks stains. Wash frequently to maintain hygiene. The original chamois or padding came from wild goats.

Gloves that are padded or gel will absorb the vibration during a tour they will protect your palms during a spill and absorb sweat so you have a better grip on the bars. No scrooging in the winter, get the insulated gloves with fingers.

Fleeced!
A polyester fleece pelt is exceptionally warm even when wet, is especially comforting during the evening and doubles as a pillow. The shag won’t keep out the wind but so add a windbreaker or a jacket with nylon panels in the front.

Shoes
Cycling shoes have stiff soles that help transmit power to the pedals. Most have a clipless pedal option that will give you more distance for effort. Select a shoe for touring or off road that can double for hiking. Wear-in your shoe before a journey. Add neoprene booties for winter.

Bring camp sandals and wool socks for relaxed feet
A jersey garment or polypropylene garment will wick away perspiration for rapid evaporation, keeping you cool in the summer and avoid hypothermia in the winter. A similar undergarment is available for layering.

Your rain jacket should be light and small on space. A Gore-Tex is best during winter, get one that covers your bottom when you tuck to make a sporty pass.
Fuzzy ear warmers leave you unscathed on a brisk day; ear bands are best. Socks of wool or polypropylene will keep your wet feet warm. Lightweight leg tights will take the edge off on a chilly day. Tights with a wool mix and chamois will provide more insulation and comfort. Curb yourself from borrowing a friend’s ballet gear.

Sunglasses will protect your eyes from: the ultraviolet rays and reflected glare, grit, wind, and insects that become dangerous projectiles. Lenses can be interchanged for a variety of weather conditions, some accommodate prescription lenses. Get some funky shades, you may be asked to star in a movie role, perhaps a campfire drama.

Clipless touring shoes that are quiet while you walk is ideal; they double as hike shoe for excursions. You will generate 20% more power using clipless pedals.

Fenders, some like them some don’t. A rear clip on fender will keep your back clean, and so will positioning gear at the rear rack.

Mirrors. Consider a tiny helmet mirror that connects with velcro, or a brake lever boot mirror. Train your ears to know what is behind you, or ignore the stuff that is behind you, likely a convoy of wind drafting lackeys. Racks that keep the load close to the ground are best for handling.

Posture
Admirable riding posture is attained at a 50% relaxed incline:
- Distributes weight evenly over bars, saddle, pedals, for maximum control.
- Takes weight off your bottom for comfort.
- Transfers maximum power to pedals.
- Best aerodynamics.
- Easy breathing.

To attain posture and a relaxed incline:
- Adjust your saddle, handlebar height and angle. Bend at the waist and keep your back flat.
- Focus on relaxing your upper body, let your lower body do the work. Shoulders should be square, not hunched. Your arms somewhat bent at elbows to cushion your upper frame.

Stretching
Supplement you’re your cycling with stretches every half-hour to reduce stiff joints, tightness and strain. These are stretches that work while riding. Shoulders towards your ears, tension for 5 secs. Shoulder shrug and tilt your neck left and right 5 secs.

Face & Neck.
Turn your chin toward shoulder and make “O” sound, or moo when you see cows.

Fingers & Forearms.
Hand on hip fingers pointing up, try to straighten arm.

Tension for 10 secs.
This makes fingers nimble also reduces arm fatigue and stiffness.

Back.
Round back for 5secs. Arch 5secs. To loosen a stiff back.

Lower & Middle Back.
Place back of hand across lower back, twist upper body toward that arm 5secs. Repeat several times on each side.

Calf & Achilles Tendon. While coasting move slightly forward & straighten one leg. Drop heel of the straight leg below the ball of your foot. Hold 10secs.

Glutes & Hamstrings.
Forward pedal to 9 o’clock, stand, raise hips, straighten legs, drop heels, then rotate crank 180ฐ & repeat.

Triceps. Reach across the front of body and over the opposite shoulder as far as comfortable.

Feel the different muscles while you are cycling and give them a little flex. Say hello!

Style and Gearing
You may push yourself too far at times, or over train. If you experience exhaustion, headaches or lose motivation, take time to recover and rediscover recreational cycling.

Hill Climbing.
On a long climb stay seated with your hands on top of the bar, this relaxes your diaphragm and facilitates breathing. For more power on the flats, slide back and periodically stand and use brake hoods. Suggested for touring with a minimal load.

Gear Selection.
The secret to efficient bicycling is proper shifting. Run up and down the gears to experience how each one feels. Select a base gear that provides a good cadence for your cycling terrain. Shift up and down from your base gear as the terrain varies. Over time you will develop smooth shifting and will anticipate the need to change gears ahead of time.

Continue pedaling while shifting, but ease up a little. Shift to a low gear when stopping, so you will be able t start-up easier. A bandana will keep salty sweat from rolling down your face and into the stem/headset to rust. If you get caught in a torrent of rain, experience rebirth at a laundry, wash-dry your clothes and sleeping bag. If you can’t make a shower in the wilds, try an APC (armpits and crotch wash) use a river or lake to keep personal hygiene.

Avoiding Obstacles.
Develop the habit of looking ahead and riding away from the road edge to avoid potholes, glass, debris.