Inside Knowledge

THIS ISSUE'S RIDERS & CONTRIBUTORS SHARE A FAVOURITE TIP

ALLEN LIM, PHD, RIDER

If you’re scared, slow down. We’ll wait. We’re not animals.

ANDREW PRUITT, RIDER

If you’re over 50, the research is clear: use it or lose it. Ride fullgas at least once a week to stay sharp.

AUGUSTUS FARMER, RIDER

Take a break from the road, and ride some dirt. It’ll build up your balance and stability for confident bike handling.

BENJAMIN RASMUSSEN, PHOTOGRAPHER I mix one tablespoon of MCT oil and one tablespoon of butter into my morning coffee. It helps the caffeine kick in fast, and gives me energy for the ride – and the rest of the morning.

BRIAN VERNOR, PHOTOGRAPHER

I separate cycling from fitness, because for me, riding is about having fun; so I only ride when I want to. That keeps me from burning out.

CAITLIN GIDDINGS, WRITER Struggling to hang on a group ride? Wait until the big climb starts, and ask someone faster a question they can’t resist hanging back to answer. My go-to is “So, how did you meet your partner?”

COLIN McSHERRY, SENIOR ART DIRECTOR In the colder months, I either tape or put tinfoil under the insoles of my shoes to stop cold air from coming in the vents... just remember to remove it when it warms up.

CHARON SMITH, RIDER

Your equipment is not what makes you better. I was winning races on a bike that was two sizes too big. I didn’t even know until my buddy said, “Your bike looks funny.”

DAN ROE TEST EDITOR

Always use foot retention while riding a fixed-gear. That way, if you forget you can’t coast and try to, you won’t lose your footing or get bucked over the handlebars... like I did on my first fixie ride.

ERIC RICHTER, RIDER

Before every ride, I recall this simple mantra: “Up, up, up.” That’s fuel up, drink up, and look up. Doing those three things will help you get the most out of every kilometre, and avoid a lot of hassle along the way.

GARRETT GETTER, RIDER

If you feel discomfort or pain while riding, stop as soon as possible. Cycling by nature is a low-impact sport, but overuse injuries can happen quickly when you perform the same movement tens of thousands of times over the course of even a short ride. If you’re experiencing discomfort or pain, seek out a professional bike fitter as a first step, to assess your biomechanics and bike position.

GIDDEON MASSIE, RIDER

Adopt a wide variety of exercise routines to change up the mundane or accommodate for inclement weather. Become a wellrounded athlete by doing CrossFit or yoga, or join your favourite recreational sports league. It’s a great way to mix up your training routine, particularly in the off season, while adding some challenging agility-based aspects to your regimen. JIM RUTBERG, RIDER

Invest in improving the quality, quantity, and restfulness of your sleep. That includes darkening the room, keeping it cool, maintaining a consistent bedtime and pre-sleep routine, and shutting down screens one to two hours before going to bed. JULIET ELLIOTT, RIDER

If you’re under the weather or just super-fatigued, take the time to get better. Always take an extra day off, and don’t return to training before you’re ready. Otherwise, rather than missing one day, you’ll end up missing five.

LAURA VAN GILDER, RIDER

In race situations, I use the mantra ‘If you’re not moving up, you’re moving back’. This helps keep me in good position.

LAUREN GILES, WRITER

I always wear a bandana around my neck on gravel rides, because Lycra is useless for cleaning dirt off your glasses. (Plus, I feel like it has a certain sporty je ne sais quoi.)

MATT JACOBS, TEST EDITOR

Before setting out on a mountainbike ride, spend five minutes doing wheelies, bunny hops, and endos in the parking lot. It’s a fun way to warm up, and improves bike-handling skills.

MATT PHILLIPS, SENIOR TEST EDITOR

Don’t tuck your leg warmers into your rain booties. RAYMOND McCREA JONES, PHOTOGRAPHER My rule is to bring twice as much food as I think I’ll need. If you’re going out on a 80km solo ride, you never know what can happen. You have to be prepared for your three-hour ride to become a sixhour excursion.

SAMMI RUNNELS,

RIDER DR SONJA STILP, DOCTOR

Chocolate milk is my perfect recovery drink. Not only is it delicious, studies show that drinking it post-workout improves muscle recovery and replaces glycogen stores better than carbohydrate-only beverages.

TAYLOR ROJEK, ASSOCIATE FEATURES EDITOR When you’re tuning your rear derailleur, the limit screws are rarely the problem. It’s all in the cable tension.

Whenever I’m struggling on a climb, I visualise how effortless the WorldTour pros make it look, and I aim to replicate that smooth, quick pedalstroke. It helps improve my climbing and reduces mental anguish by focusing my concentration on a specific task. LORI NEDESCU, DIETICIAN