– If you're new to cycling and you didn't know
you need to go commando or you're just looking
for some useful tips then this is the video for you. – Coming up are our
lists of cycling truths about the cycling world. An undervest is a crucial item of kit for almost all occasions
when out on the bike. If it's wet and cold outside,
then one like this is ideal for keeping you warm and
your temperature regulated. But on the other hand,
if it's hot outside, then a lightweight one like
this string one here is ideal for keeping you cool and
more comfortable for longer. But they also serve a further purpose, too and that is creating a further
layer for crash protection, even one as thin as this
might just save your skin.
Trust me, we know, we've
crashed a fair bit. At least, I have. – We don't see all pros use them, but gloves are a really
great piece of kit. They'll keep your hands safe
in the event of a crash, they'll keep your hands more comfortable on those longer rides and if it gets too hot on those hot rides, they even help you wick
sweat away from your brow. But, when they really come into their own is in the winter. You see so many riders head out with just a pair of thin knitted gloves, but if you invest in a pair of weatherproof, windproof,
waterproof gloves, it will really transform your
winter cycling experience.
Toasty. I'm lost without it, something that not every cyclist considers is a lightweight windproof garment. These are invaluable if you
ride in spring or autumn when the temperature fluctuates. You can unzip them and
simply ride with them open but they're small enough and light enough that they pack neatly and
easily into a back pocket. Most of the best ones are breathable but in a real emergency,
there's nothing stopping you from using a plastic bag wedged
up underneath your jersey.
– Drink and be merry is the old saying. And that's true on the bike, too. Become dehydrated and your
performance will suffer, your motivation will take a dip and your immune system
will be on the back foot. So, drinking at regular intervals is key, especially five minutes
into the start of your ride as this is when your body is acclimatizing to the change of temperature.
Water isn't actually the
best liquid for rehydrating. An electrolyte tab is
specifically designed to put in electrolytes
that your body needs and it's really easily absorbed. Now, onto fuelling, and it's a bit like hydration but the body can last a
lot longer without food that it can without fluids. Well, if you're doing a ride
that is longer than 90 minutes, then taking a bar is really well worth it, especially around the 45 minute mark, it's work taking a good
bite or even the whole bar and that will help you push through for the end of the session.
So, after the 45 minute mark, you'll want to take a bite
of food every 20 minutes. This will sustain
performance and your ability to sustain that effort, and will also help you
build your metabolism, and it's also a great reward on the ride. – Make sure when planning your route, you stick a distance that
you're comfortable with, something like a circular
route around where you live or even a figure or eight
which gives you a get-out in case you get tired
and can't make it back.
There's nothing worse than
being miles away from home with no way of getting back. As you get more confident
with your ability, though, you could start to become
much more adventurous with your route planning. – One of the great things about
riding a bike is descending, and the way to get good at it is to relax. So many riders tense up
when the gradient changes but you wanna do the complete opposite.
Relax and enjoy it. After all, you spent so long going up to the top of the climb then you might as well enjoy the way down. And we're not saying
you pushing the limits and screaming into the corners, but going down and enjoying it, relaxing, is the best way to do a descent. Your gears are there to help you but if you don't like the
gears you've got on your bike, then you can change them quite easily and they're also quite cheap. You gearing is there to
make your chain easier or even harder but it's best
for helping you get over all those different types of terrain you're gonna be riding on.
From the mountains to the flat plains. – There's only one thing worse than not washing your kit at all. Yes, I know, not washing
your kit will breed bacteria and your kit will stink, meaning no one will want to
ride near you, but equally, if you don't rinse out
all of the detergent after hand washing your kit, you will look like a foam monster. When I think back to my amateur days and I think of some of
the stage races we did where the facilities were pretty awful and we all had to hand
wash our kit in the sink, there'd always be one or
two riders on those wet days out on the road with roaming
knees and shoes and shammies because they haven't
rinsed all of the detergent out of their wash after hand washing it in the sink that night.
And finally, the big one. Never, ever wear underwear. At least not underneath
your cycling kit, that is. Modern cycling kit is designed to fit seamlessly against your skin without the need to anything in between, putting something in between
is just gonna create chafing and that is gonna be
incredibly uncomfortable and then when you start sweating, well, your underwear isn't
designed anti-bacterially like cycling kit is, so that's gonna create a whole
host of it's own problems. And finally, it just looks wrong. Cycling kit is designed to
have a neat, smooth finish with no bunching. Certainly not on moving parts. So, leave the underwear in the cupboard. – There you have it, our
list of cycling truths.
– If you enjoyed this video,
give it a big thumbs up, especially if you found
it useful, as well. – Yeah, and for more how-to
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