As we begin to transition back into warmer weather, now is about the time where we see an increase in cycling volume with people starting to ramp up their riding. Of course, there are some that brace the elements year round, however for most of us the longer days and sunshine are much more inviting to turn the legs over and spend a few hours in the saddle.
Whether it's commuting to work, social rides down Beach Rd on the weekend, or getting up into the hills to ride some singletrack, below are a few factors to consider as you begin to increase your riding.
Bike Maintenance
As always, making sure that your bike is running well is extremely important. There's nothing worse than a mechanical issue cutting into your riding time, or worse, leaving you stranded. While the bigger jobs may have to be left to professional mechanics, there are certain a few things that are simple to do yourself, and make a world of difference.
- Tyre Pressure - Regularly checking your tyre pressure is something a lot of people tend to forget to do, however this can have such a large impact on your ride. Having the correct pressure not only decreases your rolling resistance and makes the ride easier, it also helps to prevent punctures which can put an early end to your ride. All tyres will have a recommended PSI amount on the side of them, and most good bike pumps will have a pressure gauge to ensure that you can inflate them to correct pressure.
- Clean Drivetrain - Keeping your drivetrain clean extends the lifetime of your chain, chainrings, and cassette immensely. This is especially relevant when coming out of winter as if you do a lot of wet weather riding, you may be using a thicker 'wet' chain lube. While these are better at not getting washed away during wet rides, they will pick up more dirt and grit from the road/trail. Making sure you degrease your drivetrain and wipe all the components clean, and then swapping to a thinner 'Dry' chainlube is always a good call. This may need to be applied more frequently than a wet lube, but it'll keep the drivetrain cleaner and minimal abrasion that causes premature wear
- Bolt check - With a set of Allen (Hex) keys, you can tighten most of the bolts on your bike. It's always a good idea to regularly check all the clamping points as bolts can unfortunately rattle loose over a lot of KMs of riding. The most important areas to check are your contact points, so all of the stem bolts and the seatclamp and well. Checking chainring/crank bolts is super quick and easily to do as well, along with the bolts which hold the derailleurs in position. 
Bike Set Up
While it can be hard to completely dial in your fit by yourself, you can get things in roughly the right position from following a couple of simple suggestions. If you are feeling any discomfort, or just that your set up isn't quite right, getting a bike fit done with a professional is always a good idea. The following are a good starting point to get you in the right area
- Saddle Height - As a rough rule of thumb, you should be able just touch your heel to the centre of the pedal with the knee fully extended, while the crank is at the furthest point away from the saddle in its rotation. This will allow for proper knee extension during the pedal stroke when the foot is in the correct position while riding.
- Saddle Angle - Your saddle should have a slight forward tilt to it. You don't want this to so steep you feel like you're going to slide off and onto your frame, however a small amount of tilt is needed to facilitate some anterior pelvic tilt to take some pressure off the lower back
- Cleat Position - If riding with cleats, they should be set up so the ball of the foot is positioned over the axle of pedal when the crank is in the forward most (3 o'clock) position. This allows the foot to act most efficiently as a lever, allowing the best transfer of force down the leg, through pedal, and into the cranks/drivetrain. 
Hydration
-As it gets hotter, proper hydration is vital when on the bike. Of course this is important from a phyisical perspective to keep your body performing as it should, but it's also important for your cognition as well. Being dehyradated on a hot day, especially after a few hours in the saddle can lead to effects like decreased attention, concentration, and slower decision-making. If you're riding on busy roads with a lot of traffic, or trying to avoid rocks and trees out in the bush, it's vital for your safety to be mentally switched on and focused to avoid crashing. 
Strength Training
- A good resistance training program is always a smart idea to complement your riding, especially if you're spending numerous hours in the saddle per week. This can help to prevent injuries from a sudden increase in cycling load, and make the time you spend on the bike more comfortable as well. I've included a few options below to get started with, however a personalised program to suit you and your goals can be better if you have any pre-existing injuries or issues, and this is something that can be developed with your local Physio.
- Squats -
Squats are a great option for developing both quadricep and glute strength, as well as improving the health of the knees and the hips. You can begin with simple bodyweight squats, or add a weight and perform as a Goblet Squat as shown in the image below. If you find it difficult to get into the deep squat position, you can always elevate the heels by ~5cm to help with your mobility
- Romanian Deadlifts -
Romanian Deadlifts, often referred to as RDLs, are a nice option to target the hamstrings and glutes. We can modify these a little to help improve the strength of the lower back as well. Typically RDLs are done with relatively straight knees to put the hamstrings into a position of stretch when performing the hip hinge, however by having the knees bend further, this takes away the limitation of the hamstrings and means the exercise is more focused on the hip hinge and low back strength.
- Dumbbell Bench Rows -
Dumbbell Bench Rows are a fantastic upper back exercise for combating stiffness/tightness that can develop after a long ride. While the legs are constantly moving, often the upper body is relatively still which can unfortunately result in some discomfort as the postural muscles begin to fatigue. Performing the bench rows one arm at a time, and lowering that arm as far towards the ground as you to incorporate a little bit of thoracic rotation, is a nice option to stretch up the rhomboids/middle traps while strengthening this area at the same time. 
If you have any specific questions about anything covered above, or wanted to go through some exercises to help bulletproof your body for this upcoming summer, you can book in an appointment with one of our physios here
If you wanted to know any more about having a bike fit done, or want to contact Oskar to book a fitting session, you can find all the relevant information here
