In nearly every sport, having and using the proper equipment adds to the enjoyment of the activity; cycling is no exception. Moreover having the right equipment when you ride increases your comfort tremendously.

Bicycle Fit

The most important thing for the ride is a good bicycle that runs well and fits you properly. Poor bicycle fit leads to enormous discomfort over long rides and can cause injuries in the knees, upper and lower back, neck, and arms. It is definitely worth the time, effort and money to take your bike to a reputable bike shop for a proper fit. If your bike isn’t the right size, there are parts that can be altered.

When considering bike fit, check these items:

Frame Size
When you straddle your bike, there should be at least an inch between your crotch and top tube. A bike that’s too large can be painful if you need to hop off quickly.

Saddle Height
This is very important, so check it carefully. Put your bike near something to support you, and then climb on. Wear the shoes you normally ride in. Put your heels on the pedals (using the bottom side if clips and straps are installed). Now pedal slowly backwards. If your saddle height is correct, your legs will straighten at the bottom of the pedal circle, but your heels won’t lose contact. You also won’t have to rock on the saddle to reach. If you do rock, lower the saddle. If your legs don’t straighten, raise the saddle. When you pedal normally with the ball of each foot over the pedal axle, you will have the proper knee bend for strong, efficient cycling.

Fore/Aft Saddle Position
Make a plumb line by tying a small, heavy object to a three-foot-long string. Climb back on your bike, put the ball of your feet over the pedal axles, and get into the position you use for riding. Level the crank arms parallel to the ground so your right foot is forward. Hold the plumb line against the front of your right kneecap. It should touch the end of the right crank arm. Move the saddle forward or backward if necessary

Saddle Tilt
Lay a yardstick on the saddle from front to rear then stand back to look. Is it perfectly horizontal? For most riders, it should be for maximum comfort. An upward tilt will increase nose pressure on tender parts, while a downward tilt will make you slide forward, straining your arms and shoulders. Some riders find that a very slight downward tilt (no more than two degrees) helps reduce pressure on tender parts.

Stem
The handlebar height varies, depending on the type of bike you have. Your bike shop can help you out. For most bikes, it should be lower than the top of the saddle. When you are sitting on the bike in your riding position and look down at the front hub, it should either be obscured by the handlebar or visible just in front of it. If your stem is too long or short, replace it with the proper size. Adjust stem height accordingly but do not exceed its “maximum extension” line. Do not compensate for incorrect stem length by moving the saddle fore or aft, which will ruin your knee-over-pedal position.

Handlebar Width
In general, your hands should be shoulder-width apart. A narrower bar may restrict chest expansion during deep breathing, and can have overly quick steering. A wider bar opens you up for easier breathing.

Cleat Position
For fixed-position cleats, it’s best to visit a bike shop that uses the Fit Kit for determining cleat position. This is important to prevent knees from suffering undue stress and strain. It’s why pedal systems that allow your feet the freedom to swivel or “float” while engaged have become so popular. They reduce knee strain and the need for precise cleat adjustment. Choose this type of system if you are upgrading your bike for the ride.

A Few Words On Bike Maintenance
Once you know your bicycle fits you well, it’s important to be certain that it works well. Here again, it’s worth it to maintain your bicycle so that it serves you well and doesn’t break down during the ride. If you haven’t ridden it in a while, scrape the cobwebs off and take it to your local bike shop for a tune-up. Things to look for are:

* Rusted or frayed shifter and brake cables
* Poorly adjusted, worn, or dirty brakes
* Damaged or worn tires and inner tubes
* Loose headset or stem
* Frame and joint cracks
* Rusted or dirty chain

All moving parts should be checked for wear, and cleaned and lubricated.

Bicycle Helmets

A good helmet is essential for all cyclists. All riders are required to wear a helmet while on the ride and all organized training rides prior to the event. Cyclists who don’t wear helmets are roughly seven times as likely to suffer head injuries in a crash-and a cyclist who sustains a head injury is 20 times more likely to die than a rider who suffers other injuries.

Choose a helmet that fits securely on your head, that’s well ventilated, and that has CPSC, ANSI, Snell, or ASTM approval. A helmet should fit snugly on your head in all directions; if it moves around, then the straps need to be tightened. Also, make sure you wear the helmet on top of your head so that it covers both the front and the back of your cranium. Your helmet will not protect you if it’s worn cocked back on your head like a bonnet.

A few good helmet tips:
* To maximize a helmet’s useful life, don’t leave it in a car trunk on a hot day. The heat will shrivel the shell and cause the pads to fall off.
* It’s a good idea to replace your helmet every five years to avoid any hidden deterioration from weathering or air pollution.

Related Bike Equipment

After proper bike and helmet fit, consider investing in the following equipment (* indicates required item)

WATER BOTTLE*: 2 large ones are suggested or a back-pack hydration system.
TIRE PUMP*
FANNY PACK, SEAT OR HANDLEBAR BAG: Essential for carrying small items like I.D., money, sunscreen, snacks, tools, patch kit, tire levers, spare inner tube, etc. Make sure it is securely attached to your bike. Although this accessory is optional, you should always carry I.D. and a tire-repair kit with you when riding.
MAP CLIP: Attach maps/route slip to front brake cable with a binder clip or clothespin.
MIRROR: Rear view, mounted on bike or attached to helmet.
BIKE TOOL/ALLEN WRENCHES: For emergency repairs and minor adjustments.
SPARE INNER TUBES, TIRE IRONS AND TIRE PATCH KIT*: To repair or replace flat tires.

A Few Words From Bike Techs

Some riders don’t have the correct tools, or they have tools but no knowledge of how to use them. Riders should practice changing tires before the ride. It’ll make the difference between sitting around waiting for someone else to do it, or riding with friends. Bring at least one spare tube along with tools. You can also insert tire liners to help prevent flats.

Quite a few people have very new bikes. A bike takes a while to get used to and generally requires minor adjustments after being ridden a bit. If you’re buying a new bike for the ride, buy it at least a couple of months before the ride.

Many of the physical problems people encounter are a result of bad bike-fit. Riders who do enough training before the ride find their bike-fit problems (and fix them) before the ride.