6 Cycling Tips for Anyone and Everyone

These Tips Are For You! Especially if it has Been A While!

1. Get out there and ride!

Don't make any excuses. The best way to get yourself in the mood to ride your bike is to DO IT! The more you do it, the more you'll want to!

If you find it difficult to find enough time during the day, start easy with a 15 minute ride. Once you start, you will want to ride more and more! Try to increase that until you are riding 30-60 minutes 2-3 times per week.

2. Don't want to ride alone? Find a group!

Sometimes riding by yourself can be less fun, and make you feel like staying home. Find a couple friends to ride with or look for an existing cycling group to get encouraged!

3. Invest in some gear

Throw away that old helmet from 1999. Its time to get yourself a new helmet, some cycling appropriate apparel, and some lights for night riding. You will also want to get some cycling tools like a pump, tire lever and a waterbottle. You will feel more confident on the road and investing money into the hobby will make you want to ride more!

4. Safety first!

This one may seem obvious, but make sure you are following all the rules of the road and paying very close attention to pedestrians, other cyclists and motorists. You never know what can happen out there on the road, so stay vigilant!

5. Lock it or lose it

Doesn't matter where you are. The trail, the city, somewhere secluded or packed... Don't leave your bike unattended or unlocked. Thieves are everywhere, and you don't want to make your bike an easy target!

6. Get regular tune ups

Make sure your bike is in proper working order before each ride. There are checklists available online that give you timetables for how often you should check various aspects of the bike's mechanics. Bring your bike to us at Circle City Bicycles so we can make sure everything is working and in good shape!!

Stay tuned to our blog for more cycling tips!

Tips To Help You Stay Safe On Your Commute

Riding Your Bike To Work Doesn't Have To Be Scary

1. Get the right bike / Helmet

First, you need to make sure you have the right type of bike. There are bikes specifically designed for commuting, but most road bikes will do just fine. Also, make sure you are wearing a well-fitting helmet that was designed for cycling.

2. Have your bike checked regularly

Come in to Circle City Bicycles! We'd love to show you a few things about your bike to help you keep it tuned up between visits. We have an excellent service department that will have your bike ready for the road in no time!

3. Know the proper signals, and make sure you're visible.

Communication is all important on the road. Road markings are static, while traffic is dynamic. Sometimes markings on the road put you in a tough position. Take cues of where you should be based on your whole environment. Never let paint think for you.

Like the image on the right shows, it is easy to be hidden from opposing traffic, especially in intersections.

Make sure you are visible to crossing and turning traffic. This often means leaving a bike lane and moving to the left side of the general use lane.

Never ride within 5ft of a parked car. This area is called the “door zone.” A suddenly-opened car door can be deadly. Some bike lanes are striped entirely within the door zone.

Passing a queue of stopped traffic on the right can expose you to many crash hazards. Sometimes it’s better just to wait in the queue.

Never, ever pass a large truck on the right!

4. Don't escalate harassment

If somebody yells at you from a car or the street, just smile and wave (with all five fingers). Just let it go.

5. Plan your route in advance

When planning, it is safer (and often nicer) to seek out smaller streets that have less traffic.

6. Keep an eye on the forecast

You can choose to take the car to work on rainy days, but there are plenty of products designed to keep you and your work clothes dry and free of dirt. If your ride is going to be longer than 20 minutes, you may want to wear cycling clothes instead of your work clothes, and change when you arrive.

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

ed@circlecitybicycles.com

www.circlecitybicycles.com

Commuting or Riding Around Town Can Get Dirty. Stay Fresh and Clean with these Tips!

Melissa of Bike Pretty Has Some Awesome Tips On Riding And Still Looking Great

Article and Photos from Bikepretty.com



Whether or not you bike to work, there are a lot of great ways to sneak a little bike time into your routine. Riding a bike doesn’t mean that you’re required to squeeze into a skin tight racing suit or pull on an old pair of athletic shorts, but that’s easy to forget when we think about biking only for exercise rather than as a fun way to get from Point A to Point B.




Personally I love fashion and can spend hours putting together the perfect look. But I still hate having to change clothes throughout the day just because I find myself doing different activities. Ideally, I would wear just one outfit that takes me to the office, client meetings, happy hour, and my commute. While this style of dressing is a little extreme and might not be practical for everyone, this self-imposed constraint has meant that I’ve learned a lot about how to bike in style.




Now that I’ve picked up a few tips, it’s actually pretty easy to pull off. Once you start, you’ll realize how it is simpler to dress for your destination instead of your ride, especially if you are heading out to see friends or meet a special date.




ONE slow your roll



While biking is excellent exercise, it can also be a lazy form of fast walking. A bike has this magical way of shrinking a fifteen minute walk into a five minute ride. That said, if you’re on your way somewhere and don’t want to arrive dripping sweat, remember not to push yourself. Slow down and enjoy the sights and sounds of your neighborhood. You might not make every light, but that’s all right. You’ll reach your destination without overheating and be ready to make a great impression.





TWO stow your layers



This is the best piece of advice I have ever heard regarding temperature regulation on a bike: if you’re warm enough during the first ten minutes of your ride, then you’re overdressed. It’s really true! A spring evening might still be “jacket weather” but don’t bundle up just yet. Bring your outerwear with you, but ride in your shirtsleeves.




After moving your legs for a few moments, you’ll start to feel warmer and you might even work up a little sweat. Going without a jacket gives your body a chance to regulate its temperature and also lets your clothes breathe so that you don’t feel clammy. And if you’ve found that you just couldn’t help yourself from attacking those hills and end up sweating through your shirt, once you arrive, you can still pop on your jacket and your sweat stains are hidden away.





THREE let your bike carry the load



A lightweight road bike that is stripped down to the essentials is great for weekend group rides in the countryside. But if you’re using it to get around town, you’re probably going to want to carry a little bit more than a water bottle and a few sport gels (or in my case chocolate bars).




As much as possible, avoid carrying heavy stuff on your back. Loaded up messenger bags and backpacks trap sweat against your body, wrinkle your clothing, and generally strain your back. A detachable pannier on a rear rack, a frame bag, even a handlebar bag that stows a quart of milk--or a bottle of wine--will go far in helping you ride in comfort. And if you don’t feel good, you won’t look good!







FOUR never without wet wipes



I don’t have a lot of must-haves for bike rides (besides lights, a lock, and the bike itself) but there are so many occasions when a well-placed wet wipe has saved my bacon. If you’re feeling self-conscious, you can wipe your armpits for a quick refresh. Use them to wipe the grease from your hands if your chain pops off. A small pack of 20 or so can be stowed discreetly under your saddle.




HELPFUL HINT: If you get bike grease on your clothes, squirt a little undiluted dishwashing or hand soap onto the fabric. Don’t add water. Instead work the soap into a lather until the stain has almost disappeared. Then rinse and launder as usual.




FIVE you’re never fully dressed without a smile



Whether you’re enjoying a serene rails-to-trails ride or biking home at rush hour, riding is just a lot of fun. Any day with a bike ride is a good day. Remember how much fun you had as a kid biking around the neighborhood? Even though you’re all grown up, it’s still just as much fun. So don’t forget to enjoy it!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

ed@circlecitybicycles.com

www.circlecitybicycles.com

7 Solid Tips to Help You Become A Better Cyclist

When You Want To Improve, Where Do You Start?

The Basics.

1. Buy the right bike for you

Carbon fiber? Aluminum? Race geometry? Comfort oriented?

These are just a few of the many options that you must choose from when selecting a bike. Plus, bikes aren't just one-size-fits-all. It's important to know what you want from your cycling experience to choose the best bike for those needs. Are you commuting? Starting an exercise program? Do you want to try racing bicycles?

Come in to Circle City today and we can help you find a bike that does exactly what you want it to do!

2. Ride intervals to get faster and fitter

Try an interval structure like this (from mensfitness.com):


Interval Workout 1: Build Endurance

Go the distance with this workout, which builds aerobic endurance with long intervals performed at well below lactate threshold (6–7 on a 1–10 intensity scale). Spin easily for 5–10 minutes to warm up, then shift into a larger gear (try big ring in front and middle of the cog set in the back) and pedal at a slow cadence (70–75 rpm). Go for two 15-minute intervals broken by seven minutes of easy spinning recovery. Cool down with 5–10 minutes of easy spinning.

Interval Workout 2: Increase Lactate Threshold

Quash lactic acid buildup with this workout, performed at or slightly below lactate threshold (roughly a 7–8 on a 1–10 intensity scale). Use a heartrate monitor or power meter to keep yourself honest, or just listen to your breath: Labored but deep and controlled breathing is perfect. Start with an easy 5- or 10-minute warmup spin, then do three eight-minute intervals separated by four minutes of recovery spinning. As your work capacity increases, you can increase the duration of the intervals to as much as 20 minutes with 10 minutes recovery. Cool down with 5-10 minutes of easy spinning.

3. Set some goals

Some people feel a little embarrassed about jotting down what they want to achieve, as it may seem a tad serious. But it’s extremely useful. It shows that you want to take your cycling seriously, you want to become fitter, and most importantly, you want to enjoy it more. Putting something in your diary makes it much more likely to happen and research even states that those who set goals are more likely to stick to what they set out to do.


Having a plan like this doesn’t mean you’re a geek — it’s there to help. And the quicker your goals and stepping stones are identified, the quicker you can go about them.

4. Wear the right clothes

You will feel so much more comfortable wearing the right clothes. And tight-fitting bibs and jerseys reduce drag

5. Fuel properly

Sports nutrition doesn’t have to mean eating expensive supplements; bananas, cereal bars and jam sandwiches all contain lots of easily absorbed carbohydrates, are convenient to carry and easy to eat.

6. Work on Climbing

Climbing is a big aspect of riding. Intervals will help you be able to pace yourself when on an incline, but the best way to get better at climbing is to get out there and climb!

7. Ride in a group

Riding in a group teaches you road etiquette, and makes the whole process even more fun! Why are you still reading this? Go outside and ride your bike!!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

ed@circlecitybicycles.com

www.circlecitybicycles.com

Cycling Tips - 9 Ways To Help Improve Your Ride

Here Are Nine Great Tips To Help You Be A Better Cyclist

1. To corner, enter wide and exit wide.

Carve a smooth arc through the apex of the turn: Start at the outside of the corner, near the center line. Aim toward the inside of the turn, then exit as far to the outside as possible. Do not cross the double yellow line.

2. Brake Less

It sounds counter-intuitive, but the harder you yank on the brakes, the less control you have over your bike. The best riders brake well before a corner. Plus, laying off the stoppers force you to focus on key bike cornering skills such as weight distribution, body position, and line choice.  

3. Look Where you Want to Go

"When riding a tricky or dangerous section of trail (or road), focus on the path you want your bike to follow, not the rock, tree, or other obstacle you're trying to avoid," says globe-trotting mountain biker Hans Rey.

 
4. Avoid Helmet Hair

"For God's sake, make sure your hair is under your helmet and not poking out the front," advises Garmin-Cervelo pro Christian Vande Velde

 

5. Take the Lane

You have a right to the road, so use it! It's safer than riding on the shoulder which is often cracked, covered in gravel, or worse. But don't be a road hog either.

 

6. Set your Suspension — And Check It Often

It's frightening how many riders hit the trail with poorly adjusted forks and shocks. Not only will droopy suspension make your bike feel like a wet noodle, it can also be downright dangerous. A few simple adjustments are all it takes to have your suspension smoothly sucking up bumps. Check online or in your owners manual to get specific instructions on how to set your suspension.

7. Clean Your Shoes Monthly.

Also, Wash Your Gloves  

8. Warm Up

A slow start primes your engine by directing oxygen from your blood cells to your muscles. Spin easy for 20 to 30 minutes before you begin to hammer.

9. Always Carry Cash

Money can't buy love, but it can buy food, water, a phone call, or a spare tube. Watch out for the rest of the tips in this five part series - every Tuesday right here on our blog.

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

www.CircleCityBicycles.com

Riding To Work: Save Money, Exercise, and Have Fun!

Do You Ride Your Bike To Work? Better Your Commute With These Tips

Riding to work is an amazing way to save money, help the environment, and squeezing in an extra aerobic exercise during your day. It can help increase your productivity and energy levels.

If you rarely or have never ridden to work before, you may have some concerns like:

• Getting to work sweaty, dirty or smelly
• Bringing your laptop on your bike
• Dangerous drivers or road conditions
• Having your bike stolen

Here are some tips that hopefully help you feel more prepared to begin commuting by bicycle.

RELATED POST: Confused About the Types of Bikes We Have Available? This Should Help.

Plan a schedule that works for you

First - determine the best route for you to take to work. There are plenty of apps for your smartphone that can help you with this and you can use google maps on a computer if you don't have a smartphone.

It's much better to have your route planned beforehand, as you don't want to be late to work or school.




If riding to work every day seems a little daunting, you should set up a schedule that allows for you to take breaks. For instance: drive yourself and your bike to work on Monday morning. Enjoy the leisurely ride home. The next day, ride in to work and drive your car back home!

Lock your bike well

DO NOT use a regular cable lock as your main line of defense. For your peace of mind, get a U-lock to secure your bike to the rack. You can use a cable lock to secure your quick release rims to your frame, for extra security. Consider taking your saddle in with you to the office if it is quick release.

If your workplace doesn't offer you a place to lock your bike, try to find a place to lock it that won't attract thieves. A busy street is a good place, as more constant foot or vehicle traffic will help deter an attempt at stealing your bike.

Stay fresh

• Get racks or panniers to store most of your stuff. Removing your backpack or messenger bag from your body means less sweat and an easier ride.
• Wear wicking materials and other bike specific clothing that helps sweat evaporate and keep you cool.
• Bring deodorant and some kind of moisture wipes to make sure you don't smell.
• If possible, drive to work on Monday and take all your clothes for that week so you don't have to worry about forgetting something or having your clothes rumpled from being stuffed in your bag.
• If your commute is more than 20 minutes long, take the last 10 minutes a little easier to help bring your heart rate back down to normal and avoid the extra-long cool down when you arrive at the office.

Riding with your laptop

Some jobs require you to bring your own laptop. It can be scary having your expensive equipment on the road with you. You can put your laptop in your pannier, but it is probably safer to have it in a backpack or messenger bag. Ideally, your laptop will go into some sort of protective sleeve. Many backpacks and messenger bags have pockets specifically designed to hold and protect laptops.

Bicycle Maintenance

Know the basics of maintaining your bicycle. Learn these essential skills: 

• Changing a flat tire
• Putting your chain back on the bike
• How much to inflate your tires 
• Washing/lubing/adjusting your bike

You are also going to want to bring some tools with you to help along the way. A tire lever, patch kit, and a multi-tool are the absolute essentials. You can carry these in your pannier or backpack, or purchase a small saddle bag to hold all these things plus your wallet, phone, and keys!

Following basic maintenance procedures will ensure that you are ready to face anything the road can throw at you.

Be aware of common driver mistakes

Drivers are now notorious for how little attention they pay to the road. Cell phones, food, music, and even billboards or street signs can distract the driver just long enough for a catastrophe.

Pay lots of attention at intersections, especially busy ones. When making a left, watch for oncoming traffic, and take the whole lane so that traffic moving with you knows you are there too.

When making a right, NEVER bypass a car on their right side.   Also, many drivers are terrible at using their turn signals. Once again, take the whole lane and be sure that the traffic knows you are there.

Keep coming back to our blog for more cycling and commuting tips, as well as bike and product reviews!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

Practicing Pedaling is the Path to Perfection

Get Your Pedaling Up To Speed With These Tips

One pedaling drill you can do on any ride with downhills is spinning the pedals as quickly as possible as you accelerate down slopes. To do this correctly, leave the bike in a gear that's too easy, one that forces you to fan the pedals to keep up with the speed of the bike. Your goal is to rev your legs as quickly as you can while remaining seated. At first, you'll probably bounce a lot on the seat. But, with practice, you should be able to stay in the seat and maintain a calm upper body even though your legs are spinning at supersonic speed. If you do this drill a lot, your pedaling speed and efficiency will quickly improve.





Try Rollers 

If you're willing to purchase a handy piece of cycling equipment, a great way to smooth your spin is to train indoors on rollers. Rollers consist of a frame with three spinning drums (one for the front wheel, two for the rear), with a rubber belt connecting the front drum to one of the rear drums. You put your bike on the rollers and start to pedal and you can balance and ride just like you do spinning down the road outside. Most rollers have optional equipment that allows increasing resistance because there isn't much drag from just the roller unit itself.

Develop A Winning Spin

Rollers require above-average balance and exaggerate any pedaling flaws. With enough practice, you naturally eliminate pedaling problems because they're so noticeable. And, when that happens, you ride faster with the same effort because your pedaling becomes more efficient and more of your energy goes into driving the bike. Think they're just for roadies? Actually, the concentration and spin improvement builds confidence and the ability to ride tight singletrack, maintain your balance in slick mud and skirt narrow ledges high in the mountains, too. 





Forced Spinning

A classic cycling trick to improve pedaling technique is riding a fixed-gear bike in the winter. Constant pedaling is required because you can't coast. And you must accelerate pedal speed on downhills because you can't shift. These factors combine to smooth your pedal stroke and force you to spin complete circles. Pick ride routes that avoid steep climbs and descents. You don't need to buy a new bike to pull this one off, either. A threaded-hub wheel, a track cog, a BMX chain and a few axle spacing tricks can turn your regular bike into a fixed-gear rig. We can help with the conversion.  

 


Try The Track

If you're one of the privileged few who can ride a track bike at a velodrome (a circular, banked track for cycling), you'll reap the same benefits as training on a fixed-gear bike. Never ride a track bike on the road, though. Brakes are a must on the street, and track bikes don't have them.

Keep Checking Our Blog For More Cycling Tips!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

Save Time, Stress, Maybe Even Your Life With These Tips

6 No-Nonsense Cycling Tips From Circle City Bicycles!

Across the internet there are hundreds and hundreds of cycling tips for you to view and learn from. The tips are bringing you today aren't organized in any particular way, but they are all important things to think about. Here we go!





#1. When you are riding, don't put a "death grip" on the handlebars.

Most beginners are a little afraid of putting their hands on the drops if they are riding with drop down handlebars. It can be a little unnerving when you are riding and feel like you may lose your balance. No matter what part of the handlebar you hold on to, loosen up your grip so that you can be more in tune with the bike. If you are clamping on like a vice, it is much more likely for you to lose your balance and even fall!

#2. Ride as if you are invisible, not invincible

Ride WITH traffic (that is - going the same direction), and err on the side of caution by assuming that there isn't a single car that can see you.

It's often safer to take the whole lane, or at least ride a little bit to the left, rather than hug the right curb. Here's why:

• Cars at intersections ahead of you can see you better if you're squarely in the road rather than on the extreme edge where you're easily overlooked.
• Taking the lane prevents cars from passing you too closely on narrow roadways.
• Riding a bit to the left prevents you from getting doored.

You might worry about slowing down the traffic behind you if you take the lane. But if you're on the kind of street where you've got cars blocked up behind you or constantly changing lanes to get around you, you're probably on the wrong street and should find a quieter neighborhood street.

#3. Don't Ride Without Lights

Light up.

Too obvious?  Well, if it's so obvious, then why do most night-time cyclists ride without lights? We have rear red blinkies for $15 or less.  Headlights are just as important as rear lights.  And modern headlights use LED's so the batteries last ten times longer than old-school headlights.

4. Learn How To Fuel Right

If you are doing long (50+ miles) bike rides, it is extremely important that you know how to keep yourself fueled (and refueled!!) so that you don't "Bonk." Come in today and talk with us. We can help you find the right nutrition products for you.

5. Try Lycra Shorts

Maybe you haven't tried them yet because they don't look so cool. Maybe you don't think there will be that much of a difference. Lycra cycling shorts are specifically designed for riding bikes! They breathe better than normal clothes, and they won't chafe the insides of your legs or *ahem* other sensitive parts. More comfort? Yes please!!

6. Friends

Lastly, make some friends who are a bit more experienced than you. This tip even applies to the best of the best! There is always something to be learned and fun to be had. Bring some other people along and stay safe out there!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244

Enhance Your Daily Ride With These Encouraging Instructions

Avoid Soreness, Improve Handling, Being Alert and More!

Two easy and most overlooked ways to improve your bike's performance: Inflate the tires before every ride, and keep the chain lubed.

But, here are 14 more tips that you may not have thought of!

2. To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: stop to admire the scenery

3. If you don't have a chance to slow for an obstacle such as railroad tracks or a pothole, quickly pull upward on the handlebar to lift your front wheel. You may still damage the rear wheel, or it might suffer a pinch flat, but you'll prevent an impact on the front that could cause a crash.




4. Relax your grip. On smooth, traffic-free pavement, practice draping your hands over the handlebar. This not only will help alleviate muscle tension, but also will reduce the amount of road vibration transmitted to your body.

5. Periodically change hand position. Grasp the drops for descents or high-speed riding and the brake lever hoods for relaxed cruising. On long climbs, hold the top of the bar to sit upright and open your chest for easier breathing. When standing, grasp the hoods lightly and gently rock the bike from side to side in sync with your pedal strokes. But always keep each thumb and a finger closed around the hood or bar to prevent yourself from losing control if you hit an unexpected bump.

6. As your effort becomes harder, increase the force of your breaths rather than the frequency.

7. Stay far enough in the traffic lane to avoid being struck if doors on parked cars suddenly open. You'll likely hear some honks from motorists who don't understand why you won't pull to the right to let them pass— a honk in your ear hurts less than a door in your face.

8. On descents, your bike is much more stable when you're pedaling than when you're coasting.

9. Always ride with your elbows bent and your arms and shoulders relaxed. This prevents fatigue caused by muscle tension. It also allows your arms to absorb shock instead of transmitting it to your body.

10. When riding one-handed for any reason, grip the bar on top, next to the stem. If your hand is farther out - such as on the brake-lever hood - the bike is more likely to veer dangerously should the front wheel hit a rock, bump, or pothole

11. Get more life from your tires by switching them from one wheel to another. The rear wears more than twice as fast as the front, so swapping every 500 miles or so significantly extends their longevity.

12. Break up long rides with a 15-second sprint every 30 minutes or so- adding variety to a monotonous pace is better training, relieves saddle pressure, and stretches and relaxes your body.

13. After you grab your water bottle, don't tilt your head to drink. Tilt the bottle and squeeze the water in. You'll have more control.

14. The key to smooth, reliable, non-damaging gear changes when you're pushing hard is to ease your pedal pressure at the instant you move the shift lever. You need to lighten the load on the chain for about one revolution so it won't balk, crunch, or possibly break. Then hit the power again.



15. For optimal handling with 20 pounds or more of cargo, put approximately 60 percent of the weight in the rear panniers or on a rack, 35 percent on the front rack or panniers, and 5 percent in a handlebar bag.

Check out our other helpful post that lists the most common cycling issues and how to fix them!

Circle City Bicycles and Fitness

5506 Madison Ave.

Indianapolis, IN 46227

(317) 786-9244