Warmer weather and longer days can mean only one thing: It’ll soon be time to head back outdoors for your rides. As you pull that bike out of the garage, ensure your outdoor-riding transition goes off without a hitch with these seven must-dos:
1. Get your bike checked.
Much like the cardio machines people buy that sit in the basement and deteriorate, your bike may have undergone the same phenomenon if it’s been stowed away for months. No doubt your tires are flat and dust has joined the grime on the chain. That’s why you need to examine your bike’s condition and determine if there are issues before you’re out in the world. Bring it to a local cycle shop for a spring tune-up, said Paul Warloski, head coach and owner of Simple Endurance Coaching in Milwaukee. While you’re at it, he added, have the bike you’ve been using on your trainer all winter professionally tuned to make sure everything is working well there too.
2. Give your equipment a once-over.
If your shoes, helmet, and other accessories were in good shape when you retired them for the season, chances are they’re still good to go. If you’re using cycling shoes with a carbon or plastic bottom, though, check your cleats for wear. “Look for new shoes if the bottom is worn or your feet are uncomfortable,” Warloski said.
3. Dress appropriately…layers, definitely.
Those first sunny spring days might look beautiful, but that doesn’t mean they’ll be warm. Consider this your reminder: You need to dress in layers, no matter what it looks like outside. Gird yourself with arm and leg warmers that can be easily removed, as well as a vest or jersey that can be stored in a pocket if you get too warm, Warloski recommended.
4. Get eyes on you and your path.
Traffic fatalities that involve bicyclists are on the rise. Taking precautions to keep yourself safe and more visible is a must. And while this is important all year round, it’s especially critical during these coming months. If you live in a northern climate, drivers most likely haven’t seen cyclists on the road in months, so your presence may be newly unexpected. One way to make sure they see you before it is too late (and get back into the habit of driving around cyclists again) is to use some type of blinking light—even two, Warloski said.
Another thing that may well have occurred over the months of rain, snow, and ice: the formation of potholes and other road conditions that are far from ideal. So keep an extra eye on the road ahead. If you’re riding solo, look far enough in front of you to see unsafe conditions, and if you’re riding in a group, forever call out road issues.
5. Carry an emergency bag.
If you’ve taken a several-month break from cycling outside, you’ve probably lost track of some of the essentials you used to carry with you. The one you shouldn’t forget is emergency equipment. Warloski has a saddlebag stuffed with a couple of spare tubes, two tire levers, and a CO2-inflator with an extra cartridge. In his jersey pockets, he keeps his wallet (“to pay for mid-ride coffee and pastries,” he said), phone, and fuel in case he bonks. Also—because he’s admittedly old-school, he said—he carries a frame pump.
6. Start conservatively.
On that first spring day, it’s tempting to ride all day. No problem, if you’ve been riding the trainer all winter, and even doing full-body strength training, perhaps even yoga, several times a week. But if you haven’t ridden since fall, take it easy the first week or two, Warloski said. If you try to crush it and your body isn’t ready, you could wind up with aches and patience that will only curtail your riding.
7. Relieve sore muscles.
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What Your Knee Pain MeansAnd What to Do About It Muscle & Joint Pain Relief Cream
Cycling outdoors is different from your indoor pursuits. As a result—even if you heed our warning above—you might be a bit achy after your first few rides. Don’t let muscle soreness sideline your training.
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Don’t let muscle soreness sideline your training: Lean on Icy Hot’s contrast therapy, which provides cooling and warming sensations for targeted pain relief.
