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HELPFUL READ
Nutrition 101
Whatever your riding goal may be, it is important to make sure you are well prepared with a good nutrition and hydration plan. Kntiowing how to properly fuel your body is extremely critical for any ride type. Proper fueling can make the difference between a pleasant ride, and one that turns into your worst nightmare.
Let’s talk about fuel for the ride.
Pre-Ride fuel (breakfast and the day before) is perhaps one of the most important component of cycling that's missed by those new to cycling. What you eat will greatly depend on the type of ride (long endurance vs short) you have planned. However, for the sake of discussion, let’s focus on long endurance ride with rolling hills. For this type of ride, carbohydrates are important for improved performance - so a meal before a long ride should contain 2-4 grams per bodyweight of carbohydrates. In addition to consuming appropriate amount of carbohydrates, it's important that the meal also include moderate amounts of fiber, protein, and fat.
The meal should be eaten about 3–4 hours before the ride time. Ideally, you will want to consume a lower glycemic index (GI) carbohydrates. What is glycemic index? Glycemic index (GI) is a scale that measures how quickly a food or drink raises blood sugar levels after consumption. Consuming low GI foods will allow energy to be released much more slowly. Then with 30-90 minutes before a ride, a higher GI carbohydrate snack such as a banana is best.
Benefits of consuming banana (pre-ride) - Bananas are often eaten before an endurance bike ride because they contain potassium, which can help with muscle function, prevent cramps, and maintain healthy blood pressure. Bananas also contain vitamin B6, which can help with fatigue and support the immune system. Additionally, bananas contain vitamin C and fiber, which can help enhance your speed. Some research suggests that cyclists who eat bananas before a high-intensity ride are 5% faster than those who only drink water or sport drinks.
That said, keep in mind that this nutrition is merely a recommendation. It is important to note that when you eat, what you eat, and how you eat maybe different from the next person. There are no one size fits all solution to anything in life. So knowing your own body and understanding what it needs is crucial - so that you can be better prepared for a great and fun ride.
Riding and eating - It is very important not to wait until you are hungry or feeling fatigued before you eat. If your are pushing the pedals hard, you may find it beneficial to eat every 20-30 minutes. On the other hand, if you are on a easy ride, you may only need to eat every 60 minutes. Your ride intensity and ride duration will determine what and when you need to fuel your body.
Riding and snacking - On longer rides, do not wait for the rest stops to snack. Eat on the bike. Plan ahead by organizing your jersey pockets with an assortment of snacks and bananas - and whatever else you needs. Believe me, your ride experience will be a pleasant one if you pack your food and snacks. Make sure you choose a ride fuel that are natural, easy to eat, and offer nutrients for your body. Stay clear of heavy foods like sandwiches or hamburger during the ride. You want food that your body can process quickly.
ADDITIONAL TIPS
1. Always take more than you will eat, you never know when your body will just need more fuel.
2. Plan ahead; know what you will eat and when you will eat it.
3. Don’t wait to eat until you are hungry or your energy to drop out.
4. Listen to your body, learn how it responds to different foods on a ride, we all are a little different, so find what is right for you.
5. Eat every 30-40 minutes throughout the ride, and shoot for 80g-100g+ an hour, even when the ride is almost over.
6. Eat real food that is easy to digest and avoid processed foods and junk foods with high fructose corn syrups (HFCS).
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hyddration
Whether you’re training, tackling a sportive, riding a multi-day epic or racing, if you’re not staying hydrated you’ll be compromising your performance, limiting training gains and prolonging the recovery process.
With the human body composed of approximately 60% water, it should be no surprise that you need to keep it topped up with fluid to perform at optimal level.
Studies have shown that surprisingly low fluid losses can significantly affect your ability to ride. A 2% drop in body weight due to sweating (1.6 kg for an 80 kg rider) will impair performance noticeably, 4% will decrease your capacity for muscular work and, at 5%, heat exhaustion can become an issue and your capacity for work will drop by up to 30%. Hit 7% and you’ll start experiencing hallucinations and, at 10%, circulatory collapse, heat stroke and even death becomes a real possibilities.
Monitoring hydration
It is a good idea to weigh yourself daily and, especially if you’re already fairly lean individual. Any sudden significant drops in weight probably suggests that you should increase your fluid intake. You can also monitor the color of your urine using chart below.
Physiological reasons for performance losses
due to dehydration are:
- Reduction in blood volume
- Decreased skin blood flow
- Decreased sweat rate
- Decreased heat dissipation
- Increased core temperature
- Increased rate of muscle glycogen use
- Decreased digestive function
- Decreased blood volume
- Decreased skin blood flow
- Decreased sweat rate
- Decreased heat dissipation
- Increased core temperature
- Increased rate of muscle glycogen use
- Decreased digestive function
- Increased heart rate
- Muscle cramps
- Nausea
SLEEP
We all know sleep is important for us. You must get in those 8 hours or you’re not going to be able to perform. The purpose of this article is to dive into the benefits of sleep, what lack of sleep does to your body and explores how you can improve your sleep.
What are the benefits of sleep?
The benefits of good quality sleep are so numerous it would take a long time to list them all, but here are a few: you age less quickly, your immune system is stronger, your heart will be healthier, you’re less likely to be overweight, gain weight, or overeat, your attention span and concentration will be better, your emotional and mental health will improve, you’ll be less stressed, you produce more testosterone, there’s a reduced risk of developing diabetes, and you will probably have a healthier relationships
How does lack of sleep affect your
training performance?
Lack of sleep or short habitual sleep duration could directly affect exercise and sports performance directly through impairments in heart rate, minute ventilation, and lactate concentration (Roberts et al., 2019). It can also indirectly affect exercise and sports performance through alterations in mood, motivation, and/or perceived exertion, cognitive function, memory learning, metabolism, increased risk of illness, and injury (Halson, 2019; Fullagar et al., 2015). Walsh et al. (2021) report that sleep loss impairs cognition learning and memory consolidation, and mental well-being. It disrupts growth and repair of cells, metabolism of glucose and lowers the protective immune response to vaccination and resistance to respiratory infection (very relevant in the current climate). So you might be more susceptible to becoming ill, and if you get vaccinated it might not be as effective if you miss out on sleep.
Cyclists and sleep
For cyclists, sleep is important because it's a key part of the recovery process and can improve performance. A single night of disrupted sleep can have little effect, but chronic sleep deprivation can dramatically hinder performance on nearly every level. For example, getting less than eight hours of sleep increases the likelihood of injury by 170 percent. Sleep deprivation can also lead to faster exhaustion, decrease power output, slow reaction time, and poor glycogen storage.
8 tips to improve your sleep
1. Create a perfect sleep environment. Your bedroom should be dark and cool with little to no noise. Invest in some heavy shutters, curtains, or quality eye mask. If needed, earplugs can help if you can’t avoid noise.
2. Your sleep environment should be used only for sex and sleep, not for watching TV or going online.
3. The room should be cool, but not cold. According to Sleep Foundation, the best temperature for sleep is around 65°F (18.3°C), but this can vary by a few degrees. Most doctors recommend keeping the thermostat set between 65–68°F (15.6–20°C) for the most comfortable sleep. WebMD says that people sleep better in this temperature range, which also goes for how long you sleep and how well.
4. Avoid alcohol and caffeine before bedtime. These beverages can interrupt sleep or lead to more disturbed sleep. Alcohol, although it can help you fall asleep disrupts deep sleep and you will not feel as rested. Caffeine has a half-life of approx. 12 hours (i.e. it stays in your system for 12 hours), so the recommendation is to not have any caffeine past 1pm ideally. This is not always realistic, but the latest should be 4pm, after that sleep quality will be affected even if you don’t think it does.
5. Keep the use of electronics in the hours before bedtime very limited. This includes TVs, mobile phones, iPads and computers. The blue light that these devices emit can affect your circadian rhythm and affect your ability to fall asleep. Try to implement a ‘digital sunset’ approx. 3 hours before you go to sleep. Try other relaxing things, such as reading. If you must use a device, invest in some blue light blocking glasses.
6. Have a regular wind-down routine. Activities such as reading, taking a bath, or meditating can help you relax and get ready for sleep. Avoid stressful discussions or answering emails late at night.
7. Mental stressors affect sleep quality, and impact performance overall. It is important to recognise these, and to try and minimise them. Not only will you sleep better, but you’ll also live longer. Avoid working late and any taxing mental tasks. Although not always realistic, try to get out of bed if you can’t fall asleep after 20 minutes of trying. Do a quiet activity such as reading in another room until you feel sleepy and try again.
8. Set yourself targets for sleep timing to help you achieve your optimal sleep duration where appropriate.
Texas Bicycle Laws
Safe Passing Laws
Texas does not have a law that sets a specific distance for a motor vehicle overtaking a bicycle. The overtaking of a bicycle by a motor vehicle, or vice versa, is governed by general traffic laws and, in most circumstances, such overtaking must be done to the left at a safe distance.
Source: Tex. Transp. Code Ann. §545.053
Helmet Law
Texas has no helmet law. It is legal for all persons of any age to operate a bicycle without wearing a helmet unless otherwise provided by a municipal regulation. However, Texas has designated April as Child Safety Month which, amongst other things, promotes ways to reduce accidental injury and death through the use of bicycle helmets.
Source: TS §662.105
Vulnerable Road User Laws
Texas does not have any law that defines a vulnerable road user at this time. There are currently no national standards for laws protecting vulnerable road users. Texas does provide enhanced penalties when a person driving hits a person operating a bicycle in a crosswalk and causes bodily injury or serious bodily injury.
Source: Tex. Transp. Code Ann. §545.428
Distracted Driving Laws
Texas currently has the following laws aimed at distracted driving, subject to limited exceptions:
- A person under 18 years of age may not operate a motor vehicle while using a wireless communications device;
- A person under 17 years of age who holds a restricted motorcycle license or moped license may not operate a motorcycle or moped while using a wireless communications device;
- An operator may not use a wireless communication device while operating a passenger bus with a minor passenger on the bus unless the passenger bus is stopped; and
- An operator may not use a wireless communication device while operating a motor vehicle within a school crossing zone unless the vehicle is stopped; or the wireless communication device is used with a hands-free device.
Source: Tex. Transp. Code Ann. §§545.424; 545.425
Where to Ride
Texas requires that a person operating a bicycle on a roadway, at a speed less than the speed of traffic, shall ride as near as practicable to the right curb or edge of the roadway, unless:
- The person is passing another vehicle moving in the same direction;
- The person is preparing to turn left at an intersection or onto a private road or driveway;
- There exists a condition on or of the roadway that prevents the person from safely riding next to the right curb or edge of the roadway; or
- The person is operating a bicycle in an outside lane that is:
- Less than 14 feet in width and does not have a designated bicycle lane adjacent to that lane; or
- Too narrow for a bicycle and a motor vehicle to safely travel side by side.
- The person is operating a bicycle on a one-way roadway with two or more marked traffic lanes, in which case they may ride as near as practicable to the left curb or edge of the roadway.
Source: Tex. Transp. Code Ann. §551.103
Sidewalk Riding
Texas does not have a statute that specifically authorizes or prohibits the operation of a bicycle upon a sidewalk.
Source: N/A
Mandatory Use of Separated Facilities
Texas does not require that bicyclists use any lane or path other than a normal vehicular traffic lane.
Source: N/A
Bicycling Under the Influence
Texas’s law prohibiting driving while under the influence of alcohol or other controlled substances is written so that it applies to motor vehicles, but the definition for motor vehicles that is applicable for laws related to intoxication offenses includes bicycles. Due to the broad definition of motor vehicles, intoxication offenses involving motor vehicles may apply to bicyclists. Bicycles should not be operated while intoxicated.
Source: Tex. Transp. Code Ann. §49.04; §32.34(a)(2).
“Idaho Stop” and Vehicle Detection Errors
Texas does not provide any modifications to the requirement to come to a complete stop when directed to stop by traffic control devices and does not authorize bicyclists to disobey traffic lights that fail to detect bicyclists.
Source: N/A
Authorization for Local Regulation of bicycles
Texas provides that its state traffic laws shall not prevent a local authority, with respect to a highway under its jurisdiction and in the reasonable exercise of the police power, from the operation and requiring registration and licensing of a bicycle or electric bicycle, including payment of a registration fee.
In addition, a governing body of a municipality may restrain or prohibit the firing of firecrackers or guns, the use of a bicycle or similar conveyance, the use of a firework or similar material, or any other amusement or practice tending to annoy persons passing on a street or sidewalk.
Source: Tex. Transp. Code Ann. §§542.202; 217.003
Dooring law
Texas requires that no person open the door of a motor vehicle on the side available to moving traffic, unless the door may be opened in reasonable safety without interfering with the movement of other traffic. In addition, no person shall leave a door on the side of a vehicle next to moving traffic open for longer than is necessary to load or unload a passenger.
Source: Tex. Transp. Code Ann. §545.418
Treatment as a Vehicle
In Texas bicycles are vehicles according to the statute that defines vehicles and a person riding a bicycle has all of the rights and duties of a driver of a vehicle under the Texas Rules of the Road, except for special regulations specific to bicycles and those provisions that by their nature can have no application.
Source: Tex. Transp. Code Ann. §§541.201(23); 551.101
Source of Laws
The laws regulating the operation of bicycles in the state of Texas are generally found in Titles 545 and 551 of the Texas Statutes (TS), available here: http://www.statutes.legis.state.tx.us/Search.aspx.
Other Resources
- Urban Cycling Legal resources: http://www.urbancycling.com/essays/lawsindex.html
- Compilation of Bicycle laws by Houston Bicycle Club: http://www.houstonbicycleclub.org/Pages/SafetyBikeLaws.aspx
which cycling shoes do i need
What Makes A Cycling Shoe A Cycling Shoe
The shoe is one of the main connections between you and your bike. It’s not quite as easy as a one-size-fits-all scenario when it comes to cycling shoes. Cycling shoes transfer power to your pedals with every pedal stroke. The stiffer the shoe, the more efficient the power transfer.
If you wear trainers with soft soles, you will sacrifice some power due to the flex in the shoe. This might be fine for everyday riding, but not when training and racing. Road bike shoes are often equipped with carbon soles for extreme stiffness and therefore highly efficient power transfer.
The main advantage of cycling shoes over other shoes is the improved power transfer to the pedals. To ensure this, the shoe needs to fit well. Your heel should be secured within the shoe and not slip out. The arch of the foot should be sufficiently supported, too. Though the foot should be secure, the shoe must not be too tight. If you’re struggling to find the perfect fit, you could also use special insoles available for cycling shoes.
What Are SPD Shoes?
SPD stands for Shimano Pedaling Dynamics. The clipless system has been on the market since 1988 and comes from the well-known bicycle component manufacturer Shimano. The system is very widespread, especially in the mountain bike sector. SPDs allow you to walk in your shoes thanks to a recessed cleat that is sunk into the sole. The cleat is much smaller and therefore resists mud a lot better than a larger cleat. If you ride different bikes e.g. a cross-country mountain bike, a gravel bike and a road bike and you don’t want three different pairs of shoes, an SPD system can be a good solution.
What Can Road Bike Shoes Do?
When riding a road bike, maximum power transfer to the pedal is of utmost importance. Road bike shoes are extremely stiff and at the same time extremely light. The focus is clearly on offering the best performance on the bike. Walking in road bike shoes is not ideal. The cleats on road bike shoes are particularly large to enable high power transfer. Large cleats transfer the pressure from the foot over a large area evenly and therefore better to the pedals. This makes walking more difficult but ensures fast and efficient pedalling on the bike.
Some road bike shoes are lined on the inside with materials that flex with heat. Body heat is enough to make the soft fibers adapt perfectly to the shape of your feet. This has two advantages: power transmitted is even better and you avoid pressure points on your feet.