TDF Tip #10: Refueling!
To avoid the dreaded ‘bonk’ on long rides, where your body runs out of fuel and you grind to a painful halt, aim to eat a little bit and often.
The body can carry between 70 and 90 minutes of glycogen for high-tempo efforts before it needs replenishing, or else will switch to burning fat. The problem with burning fat is that you can’t work at anywhere near the same intensity level.
Since cycling burns a lot of calories, consume around 100 to 250 calories every 30 minutes, whether that’s energy gels, cereal bars, or a banana. Specially formulated expensive sports nutrition bars and powders work, but the truth is you can rummage around your cupboards at home and grab what’s portable.
If you make your own energy bars, you’ll save money and can tailor them to your taste and nutrition requirements. Check out this recipe from Liv Cycling: https://www.liv-cycling.com/global/campaigns/how-to-make-energy-bars/21194
To recover from a hard ride, it’s best to have a carb and protein-rich meal for post-ride. But between meals or when you’re pressed for time, a smoothie also works for pre- and post-ride fueling. These act as a recovery drink, which after a long, hard ride will help the body repair itself, in conjunction with plenty of rest.
Aim to consume something with a 4:1 carbs-to-protein ratio soon after finishing. There are plenty of pre-mixed recovery drinks on the market, or you can have fun by making some. Our current go-to is milk, one banana, a tablespoon of peanut butter and some honey, all whizzed up in a blender. Yum!
TDF Tip #9: Cycling Sunglasses!
The best cycling sunglasses will keep your eyes protected from bugs, stones, sun, and rain – and look cool, to boot! Consider one set for bright conditions and one for cloudy days.
Consider a new pair of Tifosi’s from Bikeworks to match your bike!

TFD Tip #8: Prepare for Puncture Repair!
Learn how to fix a puncture, and always carry a repair kit (including tire levers, patches, new tube, and a hand pump).
Knowing how to fix a flat yourself will save you the panic and headache when you’re miles from home and suddenly hear that dreaded hissing sound.
TDF Tip #7: Cleaning the Bike
A clean bike is a happy bike. Take the time to do a little post ride maintenance and your bike will perform much better in subsequent rides.
Hot soapy water and a sponge works for most parts. For caked on grime, there are specific cleaning sprays available. Use specialized degreaser for the drivetrain (cassette, chain, crankset). To stop mud sticking on your next ride, spray the cleaned bike with a silicone aerosol, avoiding braking surfaces.
Check out this step-by-step guide for detailed instructions: https://www.bicycling.com/repair/a35386346/how-to-clean-bike/
TDF Tip #6: Fenders!
April showers bring May flowers! So be ready for wet road conditions, with fenders!Your butt & back will thank you, your sleek cycling jacket will thank you, and anyone riding behind you will thank you, too.
Want to keep the clean lines of your fancy road bike? They also make low profile fenders!
TDF Tip #5: Correct Tire Pressure
Check the sidewall of your tire for the recommended pressure. Keep in mind that the ideal road bike and mountain bike tire pressure includes a number of factors. Check out this guide to help you decide what fits your cycling needs.
When investing in a bike pump, look for one that fills both schrader and presta valves and has a handy pressure gauge.

https://spokester.com/blogs/news/bike-tire-pressure-quick-guide-to-the-right-psi-for-bike-tire