CHAPTER 3
After the Ride
CLEAN YOUR BIKE
Weekly cleaning of your bike will help you spot potential problem areas.
Most Bike shops sell degreasers and bike polishes that are the best for cleaning and polishing your bike. However, you can use dish soap, water, and furniture polish. Do not direct high-pressure water on any moving parts when rinsing your bike or you run the risk of forcing water or dirt into bearings. Use a soft cloth to polish it dry.
Do not use solvent or degreaser on the chain because you will remove the grease between the roller pins. No amount of oil applied will then penetrate unless you remove the chain and soak it. Clean chain by wiping it with an oily rag.
Be sure to wash the underside of the frame as well.
Clean brake pads and derailluers.Wash the wheels and tires. Inspect the wheels for loose spokes or cracked rims especially at the spoke holes. Inspecting the tires before riding is the best insurance against getting a flat during a ride. Look for imbedded objects and remove them. The number one cause of flats is thorns, which are hard to detect.
NOTES:
STRETCH
The following are stretches that will help you avoid some of the physical pitfalls familiar in cycling:
Neck Stretches
The three stretches depicted here are:
1. Front and back tilt
2. Side to side tilt
3. Side to side rotation
Shoulder Stretch:
Utilize this exercise in both directions by first pulling down then by pulling up. Rotate arm position for a 4-way stretching program for the shoulders
Quadriceps Stretch:
Pull upward with your arm. Alternate legs.
Calf Stretch:
Emphasis is on foot to the rear. With weight balanced on front foot, bend rear knee forward to stretch calves and achilles , tendon. Alternate legs.
Hamstring Stretch:
Notice that this stretch is performed with a flat back and the forward movement that creates the stretch in the extended leg comes from a tilt forward of the hips. Alternate legs.
Low Back Stretch:
Pull your knee to your chest. Alternate legs
EAT AND DRINK
Eat some food such as bagels, cookies, sport bars, or crackers. If it has been hot, then eat salty food. Eating within an hour after riding puts back the carbohydrates your muscles need so that you can ride again.
Drink plenty of fluids. The hotter it has been the more you need to drink.
BIBLIOGRAPHY
Oregon Bicyclist’s Manual
United States Cycling Federation Weekend Cycling College
Urban Bikers’Tricks and Tips