Team Group Health — Cycling Tips

These tips from women racers are for both experienced riders and beginners. The Team profile page lists favorite training rides.

Emergency ID
Keep your expired drivers license in your saddle bag with emergency contact information written on the back.
— Erin O'Connell, Cat 4*

Check Your Equipment
Check your equipment frequently, especially after a hard year of riding or a harsh winter's training! One area cyclists tend to forget about is the wear on their rims and brake pads. Make sure you change your brake pads before they wear down, always clean your bike after you've had a gritty ride (check the pads for embedded stone/metal) and get those rims checked at a bicycle shop for wear — some even have a wear indicator dot to tell you when to stop riding them.
— Eden Palmer, Cat 4*

Riding in a Group
When riding with a group, don't stare at the bike wheel in front of yours. Look at the rider's shoulders in front of you. If you keep your eyes forward you are more likely to be able to see any changes in the movement of the group (i.e. braking, turning, signals for hazards, etc.).
— Tessa Sugahara, Cat 3*

Standing Up!
When moving from sitting to standing on a hill (or any time), be cautious to not let your rear wheel drop back. Many riders tend to stop pedaling when transitioning, which causes a drop-back and can be dangerous, especially in a group! Likewise, if you are riding in a group, be cautious that some riders may do this and be sure to leave a small amount of space when approaching a hill as to avoid hitting the rear tire of another rider who may drop back when standing.
— Tessa Sugahara, Cat 3*

Head Games
When the going gets tough (and it will), and you've entered your own personal house of pain and doubt (and you will), learn how to play little head games with yourself to get through it.

Maybe it's focusing on cadence instead of speed, distance to go, or how far behind the pack you've dropped. Try telling yourself you can do anything for a day, for one more lap, for another mile, for the last 200 meters, whatever. When you're done, feel good about finishing and doing something good for your body and your mind. There's always another opportunity for you to do better next week.
— Val Stouffer, perennial Cat 4*

A Dollar Can Be Priceless
Fold a dollar bill and put it in with your tire levers and spare tube. Should you blow out the sidewall of a tire (fortunately, a rare occurrence), use the dollar bill inside the wall to form a temporary barrier to keep your inner tube inside the tire so you can limp home. If you blow out the side wall and don't have a dollar bill, an energy bar wrapper can also work in a pinch.
— Jadine Riley, Cat 3*

Get a Head Start
This may seem counterintuitive, but if you are climbing-challenged, try and be at the front of a group on a hill. The idea is that you may slip back in the pack as you climb, but you won't slip off the back of the pack as easily.
— Lori Williams, Cat 4*

Coping With the Shakes
If your bike begins to shimmy during a high-speed descent — due to wind, road surface, or mechanical problems — squeeze the top tube between your knees and relax your grip on the bars.
— Wendy Van De Sompele, Cat 3*

Cheap Rain Footwear
When commuting or riding in the rain, wrap plastic shopping bags around your feet, either small ones in your shoes or outside. Then put your booties over that. The bag is usually thin enough to still clip into your pedals safely and unless it is really warm outside, your feet will stay much drier and happier!
— Tracy Thomas, Cat 4*

Hot Water for the Chills
If it's cold outside or if you stop while riding and get chilled, fill your water bottle with hot water. (You can usually fill it for free in any convenience store, using the hot water provided for tea and instant soups.) Put the water bottle in your jersey pocket. It will instantly put warmth near your core and help you warm up. Periodically, take some drinks from the bottle. It will warm you up from the inside and from the outside.
— Kirstin Sandaas, Cat 4*

Another Hot Idea
To keep your feet warm, put Tiger Balm on them before you put on your socks. The red pepper in Tiger Balm will increase circulation to your feet. Be careful to wash your hands so that you don't get the hot stuff in your eyes!
— Kirstin Sandaas, Cat 4*

Down Shift for Flat Repair
Before removing your rear wheel to change a flat, shift down to the small ring in front and the small cog in back. It's easier to get your wheel back in.
— Wendy Van De Sompele, Cat 3*

Leg Warmers
It is important to keep your legs warm to prevent injury. On really cold days, it's a good idea to double up the coverage on your knees. Wear knee warmers under your leg warmers.
— Carol Johnson, Cat 4*

Newspaper Trick
Another cold and windy weather riding tip: If you're unsure of the weather conditions or if you don't want to carry a bulky jacket — or if you just cannot quickly figure out appropriate clothing layers — do like the European pro racers: Place sheets of newspaper inside the front of your jersey.

The newspaper blocks the wind and is easily disposable. And if you're waiting for someone to change a flat or take a "bio break," you'll have something to read other than the labels on your tires!
— Anne Paper, Cat 4*

Roof Carrier Mishaps
If you use a roof-mounted carrier, watch out for low ceilings in home garages and other places. A common (and costly) mistake is driving into a garage or carport with a bike on the roof. One way to avoid this is to get into a routine that limits your risk. For example, put the garage door opener in the trunk of your car whenever you put the bike on the roof. Or put a tag or ribbon on a carport that dangles down into your parking spot whenever you take the bike out.
— Jadine Riley, Cat 3*

Rear Carrier Meltdown
If you use a trunk-mounted bike carrier, watch out for the exhaust pipe. Many racks inadvertently place the bike tire directly in front of the exhaust pipe, which could melt the tire. Make sure the tires are well clear of the pipe.
— Liz Quinn, Cat 4*

Riding in Traffic
Unless specifically posted otherwise, bikes have a right to be on the road. Make yourself visible and ride predictably. Behave like a car and, of course, follow all traffic laws. Sometimes this means riding farther out in the traffic lane if there is not a good shoulder — the right wheel location for cars is a good spot. This location keeps you visible, out of curb grates, away from parked cars, and requires cars to pass you safely. And don't forget to thank the good drivers for their politeness!
— Deb Ladd, Cat 4*

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