|
|
Please come prepared before you join our rides--it is part of being a smart cyclist!
HELMETS ARE A MUST ON ALL EBC LEADER-LED RIDES
- Bring 2 water bottles--1 for water and 1 for Gatorade or a similar sports drink or a Camel Back with water and a water bottle with sports drink.
- Make sure you have the basic tools needed to replace flat tires--2 spare tubes for the size of your wheels (650 or 700), 2 CO2 cartridges with corresponding dispenser (check if canisters are threaded or unthreaded) or pump, and tire levers.
- Check out tutorial on how to change a tires: YouTube Video on Changing Tires
- Make sure your tires are inflated to the correct PSI (usually listed on the tire sidewall. Wet conditions call for lower tire pressure)
- Make sure that your bike is in good working conditionundefinedyou have visited a mechanic in the last 90 days for a tune up and you check it after and before your rides.
- I-PODS/MP3 PLAYERS OR EAR BUDS NOT ALLOWED ON EBC LEADER-LED RIDES. We appreciate your understanding as we need your full attention (eyes and ears) for everyone’s safety!
- Highly recommended, but not required, are gels, an energy bar, such as a Clif Bar or Power Bar, and electrolyte tablets, such as Endurolytes (made by Hammer Nutrition).
- EAT BREAKFAST BEFORE THE RIDE!!! You burn around 750 calories per hour and only store 1500 calories in your muscles and liver. So after 2 hours, you're out of gas! Not good. Eating before and during the ride extends your riding time, so do it! Focus on carbs - that's what you burn.
|
