Strength Tests for 45+ Women
How to do you fare? If you struggle with any of these tests, schedule a time to meet with one of our certified personal trainers to get you acing these tests in no time!
TDF Tip #15 – Proper Bike Fit
Perfect your road bike position and get your bike saddle height right. You’ll be more comfortable, more powerful, and all-round happier if your bike is the right size and your handlebars are set up correctly. We highly recommend that cyclists of all levels get a professional bike fit, and a decent local bike shop can help you here.
TDF Tip #14: Braking Technique!
The front (left) brake is much more effective than the rear (right) at stopping you, so try to achieve a 70/30 distribution. But be very, very careful not to lock up. Disc brakes are very responsive. Hard left braking could cause you to go over the handlebars! When cornering, keep your weight back and put pressure outside pedal at the lowest position. This will allow you to grip the road, particularly in the wet, and make slipping less likely.
TDF Tip #13: Cycling Communication
If you’re going out for a long ride on your own, tell someone where you’re going and when to expect you back. The best bike computers and best cycling apps, such as Strava, allow you to send a tracking link to your loved ones so they know where you are. You can also share your location via WhatsApp. Going out in the city? Learn some basic traffic-riding skills. Be assertive, signal, and remember that you’ve got as much right to be on the road as anyone else.
TDF Tip #12: Use Electrolytes
Cramping can be a risk when you start riding harder or longer than that to which your body is accustomed. To make sure you’re fueled and hydrated properly, replace those electrolytes lost through sweating. You can add electrolyte powder to your bottles, or by making your own energy drinks (think fruit juice, water, and a little sugar and salt). No one wants to cramp up halfway through a ride!
TDF Tip #11: Proper Hydration
Whether you prefer a water bottle or a hydration pack, make sure you pack some fluid whenever you’re heading out. Proper hydration is the difference between a happy ride and a fail.
A good rule of thumb is 2-3 ounces every 20 minutes.The best bottle cages are a practical way to carry water on your bike. You can nearly always find somewhere to refill along the way, and most coffee shops are happy to oblige for free.
