We’ve been helping the Ontario Cycling Association hold a series of webinars the past couple weeks (with another 2 this week!) and one that we really enjoyed was this fun one on prepping to get back to riding outside. Whether you’re a new cyclist or a longtime rider who spent the winter on Zwift, there are some really important topics that we got into in this webinar, and you can watch the full video here! (Scroll down for topics we discussed + some links for more info.)
Topics included:
Creating Routines + Rituals
- http://ConsummateAthlete.com/the-30-second-bedtime-habit-that-makes-mornings-better/
- http://ConsummateAthlete.com/how-to-organize-bike-gear/
Safety Notes
- OCA Insurance: https://ontariocycling.org/your-questions-about-the-ocas-insurance-options-for-members-answered/
- Bike lights + bell: https://ontariocycling.org/what-cycling-lawyers-want-you-to-know/
- Helmet is in good shape
- Awareness + Street Smarts!
Bike Check
- Tire pressure: We like this gauge https://amzn.to/3sBKXxG
- Wheels spinning
- Brakes working
- Shifting working + charged
- Computer charged – http://ConsummateAthlete.com/couple-neat-garmin-tips-and-setup/
What to Wear?
Full article coming soon!)
Fuel
- 200 cal/hr
- 1 bottle/hr
- More info: http://ConsummateAthlete.com/category/food/
Tools for the Road
- Multi-tool
- Tube
- Patches
- Tampon
- Mask
- $$$
Common Injuries + Your Bike Fit
- Knee
- Upper back
- Lower back
- Glute
- Foot
- Yoga for common cyclist injuries: http://ConsummateAthlete.com/yoga-stretches-to-target-common-athlete-issues-video/
Pre-Ride Mobility
- 5 minutes = big impact
- Quickie session: http://ConsummateAthlete.com/super-easy-morning-yoga-new-video/
Skills Practice
- Think smarter, not harder. Rather than adding volume to an already busy schedule, focus on improving skills.
- Stand Up!!
Don’t Stress a “Bad Workout”
- Remember, we were on the trainer so we could ride outside!
- http://ConsummateAthlete.com/how-to-cope-with-and-turn-around-a-bad-workout/
- http://ConsummateAthlete.com/why-you-need-bad-workouts/
Post Ride To-Dos
- Take. It. Off. http://ConsummateAthlete.com/what-new-cyclists-need-to-know-about-comfortable-riding-if-you-have-a-saddle-sore/
- Snacks!
- Notes (in your training peaks or journal)
- Bike check / reset
- Quickie stretch: http://ConsummateAthlete.com/?s=yoga
Want more? Check out our book, Becoming A Consummate Athlete, right here:
