Manon Jutras / PowerWatts Master Coach, Former Professional and Olympic Cyclist
Cycling, like many other sports, can elicit a variety of emotions. Riding along a riverfront road, on a nature trail or simply discovering the city through its network of bike paths can be a very pleasant experience.
As with running, you need to have the right "shoes" on your feet to get the full benefit.
So a poorly adjusted bike or inappropriate clothing can turn a pleasant experience into a very unpleasant one.
Here are some essential cycling tips and tricks that every woman should know in order to stay comfortable when preparing for longer rides, and especially to avoid the two most common sources of discomfort: the saddle and neck and shoulder pain.
ESSENTIAL TIPS FOR WOMEN CYCLISTS:
ONE - The first things that will impact everything else is that women are not simply smaller versions of men.
It's all in the hips, ladies. Our pelvic structure not only makes possible the "beautiful miracle of childbirth", it also ensures that our center of gravity is in our lower back.
More than running shoes, the bike, your partner on the road, offers so many ergonomic features (frame geometry, handlebar width, crank length, choice of cassettes and gears, etc.) that an analysis of your body's specificity will dictate the right choice.
TWO - Wear good cycling shorts and no underwear
Cycling shorts are the most important piece of cycling clothing, as they are the first contact between you and your bike.
Resist the urge to wear underwear under your shorts. This is a major NO NO. The chamois is a technical piece of equipment and must be against your skin in order to do its job properly.
Also, underwear can cause chafing in areas that will leave you walking like a cowboy. The only people who look good walking like a cowboy are, you guessed it, cowboys!
THREE - Saddle comfort - the unicorn of the cycling world.
Contrary to popular belief, YES there is such a thing as a comfortable saddle, but finding the right one can be like finding the unicorn. Our bottoms are like snowflakes - no two are alike. For this reason, someone else's perfect saddle may not work for you.
Today, many manufacturers make saddles in different widths and retailers have measuring/sizing devices to help you determine what you need.
If you are a novice cyclist, don't worry, there is no nudity involved in measuring a saddle. Our advice is to find a local store that can measure you and understand that you may need to try more than one saddle until you find the right one.
FOUR - The second point of contact with your bike is your feet. Take the necessary time to find the right shoe for your feet and your needs.
Cycling shoes have a rigid sole, which provides a stable platform for your foot. This will give you better transfer of energy and power between your feet and your pedals as you turn your leg in a circular motion.
If you are buying new shoes, it is a good idea to buy new cleats at the same time. Used cleats are more " shoddy " and don't work as well.
FIVE - Last but not least - LADIES learn how to fix a flat tire!
There are two types of riders in the world: those who have had a flat and those who have NOT had a flat. Those who have not had a flat are few and far between.
There really is no such thing as a puncture-proof tire, so it's inevitable that at some point in your cycling life, you will get a flat.
One of my strongest pieces of advice to any level of cyclist, when it comes to personal safety, is that everyone should know how to repair their own equipment. Your local bike shop is a perfect place to take you through the steps. Once you've practised a few times, it will become second nature to do so.
At a minimum, don't leave the house without all the necessary equipment to fix a flat tire on your bike. Someone may be able to help you, but their tires or bikes maybe different than yours so you need to be prepared. Take a bag from under your saddle with the right tube for your tires, tire levers and an inflation device (mini pump or CO2 cartridges).
These are just a few starting tips to help you enjoy your outings with your companion, your BIKE!!
Enjoy the ride and stay safe out there.
Manon Jutras / PowerWatts Master Coach and Trainer, Former Professional and Olympic Cyclist, Lifestyle Coach.