Mountain
Bike - Use Your Hand Signals whenever you are changing lanes or making a turn.
Add power
Pat Leahy is a professional ironman coach and athlete.
He says: "You should do at least one very hard power session
each week. This is best done on a spin bike indoors where you
know you won't have to stop for any reason. Start with, say,
4-6 minutes on a high resistance, then take 1-2 minutes recovery.
Repeat it 4 times and build it up each week."
Hit the hills
Find a hill, any hill that's long enough, hard enough and
pretty enough to keep you challenged and interested, and
set yourself a goal to get up it a certain number of times.
It's simple, it's effective and you'll feel amazing (and be fitter)
after: it's hill training.
Drink Responsibly
It’s okay to glance down at your bottle before grabbing or
replacing it, says former Tour de France rider Frankie Andreu,
"but keep your eyes on the road as you reach. Don’t tilt your
head to get the water into your mouth—tilt the bottle."
"If something comes up while you’re drinking," adds mountain
bike pro Todd Wells, "bite the bottle until you’re through the
tricky part."
Playing Defense
Make sure you are always aware of your surroundings. Know what
is behind you and watch out for what is in front of you.
Always be on the lookout for road hazards; sand and gravel,
glass, railroad tracks, parked cars, snow and slush can wreak
havoc on you and your bike. Sewer grates and cracks in the road can
catch your wheel and cause you to be thrown from the bike.
Watch for parked cars where people may be opening doors on the driver
side of the vehicle without looking. Always wait until you have ample
time to make your move, whether you are changing a lane or turning
a corner. Do not expect to be granted the right of way in any instance.
Emergencies happen. Be prepared. Always make sure you have at least
one hand on your handlebars, no matter what. Know and
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