June 2017 | 65
Saddle choice is important , you ’ ll be sitting on it for long �eriods of time . Try a few different ty�es to find the right one for you . Once you ’ ve got the right saddle you need to consider the height and tilt of the saddle as well as its position in relation to the handlebars to avoid straining when you reach forward .
Pedal height can be affected by your saddle �lacement , the crank length and , of course , the dimensions of your body . Incorrect set-up will impact your comfort and performance , and can lead to knee injury .
Bike set-up is complex and so it is probably worth investing in an ex�ert assessment and fitting at a bike shop to ensure you get it right from the start .
Route planning
Before you head out on your bike , think about where you are going and make sure that you are prepared for the conditions .
If you are wanting to get from A to B , the quickest way might not always be the safest way . Check for routes with dedicated bike lanes or with options to ride through a �ark or on a bike trail to avoid tra�c . �hen you are out on a training ride , make sure that you consider the fatigue factor on the way back and plan your route accordingly .
Think about the weather . Cycling can be tricky in wet conditions , leading to falls and injury . If temperatures are high , you ’ ll need to take on more fluids and �erha�s schedule some stops . When you are riding in the winter , remember that it gets dark quickly and you don ’ t want to get caught out in poor visibility .
Wearing high-visibility clothing and accessories is always a good idea , whatever the weather . Have reflectors on your �acket and helmet and wear reflective ankle stra�s . Make sure that your lights are working , front and back .
Always check your bike before you leave to make sure that everything is in good working order . Fix problems when they come up instead of riding with faulty equipment . A regular schedule of maintenance will ensur that your bike performs better , keeps you safe and lasts longer .
Don ’ t be tempted to listen to music while you ride . Having those beats pumping might seem a good motivator but you need to be fully aware of your environment to avoid accidents when you cycle .
Just in case of problems , tell someone where you are going and when you expect to get back . Charge up your phone and take it with you and ensure that you have a well-stocked repair kit – it ’ s better to be safe than sorry , especially if you are out there alone .
Cycling is a great way to get fit and get out in fresh air . If you take care of your body and take care of your bike you ’ ll be well on your way to injury-free cycling .