Opening of the Cycling Season in Portugal: a plan for preparing Yourself and your bike
The cycling season in central Portugal usually begins in April. Riders happily take their bikes out of winter storage. Organized mass rides are held in many large cities.
Almost all bikers are interested in preparing for training after the winter break. In the rainy months, the body gets out of the habit of regular riding, so the issue of preparing not only the bike but also yourself becomes relevant. Let’s look at the basic rules for properly opening the cycling season.
Experienced bikers advise starting active training when the air temperature rises to 15 degrees. At lower temperatures, short training rides are recommended. You should not ride at low temperatures without preparation.
If you own a bike, here are some helpful tips for preparing it. Alternatively, if you prefer to skip this process, you can easily hire a vehicle from our bike rental in Cascais.
Physical training
It is not only professional athletes who prepare for the new training season. Hobbyists should also pay attention to their physical fitness. After the winter break, you should not get on a bike without some preparation.
The first bike ride should be no more than 10-20 kilometers. Do not immediately go on a long hike or an intensive country trip.
The daily distance during the first training sessions is recommended to gradually increase by 10 km.
Experienced bikers advise not to end the season at all. Of course, year-round riding is unlikely to suit most cyclists, but it is within our power to stay in shape during the winter months. You can train at home, buy an exercise bike, sign up for a gym or pool, and actively engage in winter sports. In extreme cases, you can simply train yourself to take long walks.
Nutrition
Before starting active training, it is recommended that you introduce more healthy foods into your diet. Eat cereals, legumes, whole-grain bread, fruits, and vegetables. Monitor your intake of micro- and macroelements. Unless you are a professional athlete, you do not need to change the frequency of your meals or revise your calorie intake.
A mandatory condition for healthy training is maintaining a drinking regime. Drink a few sips of water every 15-20 minutes on the road. You can add a few drops of lemon juice, aloe juice, or other useful supplements to your drink.
Drink 1.5 to 2 liters of water per day.
Equipment
The beginning of the season often coincides with quite cold weather. To avoid freezing or getting caught in a cold shower, you must have suitable warm and waterproof equipment. In addition to regular cycling equipment, you should get a bib, a balaclava, and warm gloves.
The weather often changes in spring, and daytime temperatures differ sharply from evening and night temperatures. Dress in “layers” – this makes it easier to regulate the temperature. Take extra warm clothes with you.
Don’t forget about cycling pants with a built-in diaper when going on long rides.
A thermos with warm water or tea will also be a plus.
It is worth remembering that it gets dark quite early in the spring. According to traffic regulations, all bicycles must be equipped with side lights. In addition to lighting, clothing should have reflective elements. This will increase visibility on the road.
Preparing a bicycle
A caring owner keeps the bicycle in “combat readiness” without neglecting the bike. At the beginning of the season, a well-maintained bicycle only requires pumping up the tires and lubricating the chain. If the bicycle is not maintained long, more targeted maintenance will be required. Let’s look at the main points of technical inspection of such a bike.
Frame
You should inspect the element and make sure there is no damage, such as deformations or cracks. These can be the result of falls or careless jumps on the bicycle. A frame with a defect can break right during a workout.
If deformations are detected, the bike should be taken to a workshop. Steel frames can be repaired at home with a welding machine and the necessary skills.
Rims
You should examine the condition of the rims. The presence of eights will indicate the need for repair. Properly tightening the spokes can easily eliminate any deformation of the wheel. Complex curvatures may require replacing the rim or the entire wheel.
If the wheels are inspected for distortion, the parts must be taken to a bicycle repair shop.
Spokes
The wheels’ spokes should sound the same when slightly tightened and released sharply. Ringing indicates the need to loosen the tension.
Rubber
The next step is to check the condition of the tires and tubes. You should wipe the tires from dirt and dust and inspect them for cracks and punctures. The presence of multiple microcracks indicates the need to change the rubber.
Inspect the treads for bulges or tears.
Before opening the season, it is imperative to inflate the tires.
Tube pressure
Any branded tire has an optimal pressure range recommended by the manufacturer on the sidewall. It is convenient to inflate tires with either a car or bicycle pump with a pressure gauge. If there is no pressure gauge or it is impossible to determine the optimal pressure scale (if the tires are not marked), you should inflate them until they bend under the athlete’s weight by no more than 1 centimeter.
When inspecting the wheels, special attention should also be paid to the integrity of the nipples.
Cables
The drive elements of the switches and brakes should be well-tensioned. The elements must be inspected for sagging or abrasions.
It is better to immediately replace torn or worn cables with new ones, especially since they are inexpensive. The cables should also be cleaned of dirt and rust. This can be done using WD-40, a universal solution that can be purchased at any bicycle or auto store.
Brakes
Pay attention to the condition of the brake levers: when pressed, they should not swing the handlebar crossbar. When released, the elements should return to their original position without effort.
The brakes should be sensitive to pressing the levers. If the settings are incorrect, the mechanism should be adjusted. This will not only increase the level of comfort when riding but also reduce the risk of accidents on the road.
Inspect the brake pads for deformation, dents, or cracks. The inner sides of the parts have special grooves. If they are worn out, the pad is worn out and must be replaced.
You should also consider the gap between the wheel rim and the brake pad. Ideally, it should be from 1 to 3 mm. If the position is outside these limits, the elements should be adjusted.
Gear shifters
To check the transmission’s operation, lift the bicycle’s rear wheel. Pay attention to the clarity of gear shifting and the absence of extraneous noise and jamming. If the transmission is not working properly, it must be adjusted.
Chain
You should also inspect the chain before opening the season. Wear of the element can not only lead to an emergency situation on the road but can also damage adjacent parts.
According to statistics, the chain must be replaced every 4,000 kilometers. A chain that is stretched in length requires removing excess elements. If the chain is stretched in width, the defect cannot be fixed; in this case, only replacing the entire chain will help.
If the chain is in good condition, it should be treated with WD-40 or gasoline, thoroughly dried, and applied with bicycle silicone grease before riding.
The dirt accumulated on the chain acts as an abrasive, leading to excessive grinding of the sprockets. A good tip would be to clean the chain with an old toothbrush. Special machines, such as MUC-OFF, are also available for cleaning the chain.
Steering unit
Pay attention to the position of the steering wheel at a certain level. The element should not dangle from side to side or have a tilt. Check the reliability of all mounting bolts. It would also be a good idea to pay extra attention to the steering wheel’s position. It should be comfortable for the cyclist.
An uncomfortable steering wheel height negatively affects the quality of the workout and the athlete’s health. The steering wheel should be raised to a physiological height, and if there is an extension, adjusted for maximum comfort.
Cranks
When riding actively, the pedal cranks may become loose. Checking the elements is quite easy: just rock them from side to side. If a small amount of free play is found, it is worth eliminating it with a key. A large amount of free play indicates significant wear of the bearings inside the hub and the need for their immediate replacement.
Cycle sprockets
The crankset is the front sprocket. They are the ones that should be inspected. If the teeth of the sprockets are worn down, the elements must be replaced with new ones. Also, check the mounting screws and nuts. If they are loose, tighten them.
Saddle
The correct position of the saddle is a key factor in comfortable riding. The optimal height of the seat is when the legs almost straighten when pedaling.
It is also necessary that the toes of the foot freely touch the road surface. This will allow the cyclist to brake and dismount without accidents.
Choose a seat position parallel to the ground unless you are a street stunt performer.
Beginners often prefer a slightly lower seat position. As your riding skills improve, the height of the saddle should be revised from time to time.
Travel plan
A familiar route may have been forgotten over the winter. In addition, spring nature looks different than in summer or autumn. To avoid getting lost, mark the route on the map and check the condition of the roads and the location of bike paths, shops, and service stations.
