Keep Moving Lazy Bones

In this post I'll try for some basic getting started pointers, references to good information and some detailed descriptions of regular bike maintenance jobs. The aim is to reduce the risk of problems on a ride, deal with a puncture and enable you to take your cleaned bike to the bike shop when it needs real attention.  Image from Freepik Q&A Q1 : As an aside, why do some bikes make a rapid clicking sound when freewheeling? A1 : The clicking comes from pawls on the freewheel hitting against the splines on the engagement surfaces which makes up the ratcheting unit. Better quality freewheels/freehubs tend to have more splines, springier pawls and thinner lubricant which can lead to more noise. Okay, now we can move onto sensible questions.  Q2 : What basic bike maintenance skills and know-how do I need to go cycling? A2 : The minimum includes: 1. Practice replacing both of the inner tubes ; if you have a problem on a ride then it will likely be a puncture. On eve...

There are plenty of YouTube videos covering puncture repair so this post is my way of revision before helping others. Image from Freepik Puncture Prevention  If you are getting more and more punctures it is worth considering why. If you have switched to flinty trails or are riding at the edge of the road in the flints, glass and thorns then this may increase frequency of punctures. Hedge cutting can trigger thorns on the roads or canal tow paths and in your tyres. Put simply, avoid riding through flints, glass, thorns and other crud if it is safe to do so. Perhaps your tyres are worn out and visibly thin so less puncture resistant or maybe they are in good condition apart from multiple cuts from picking up flints.  Maybe you are riding on lightweight less puncture resistant tyres when reliability is your priority and a heavier less performant but more puncture resistant tyre is better suited to your needs. Your bike shop can advise.  Replacing worn tyres is an...

This post details some cycling day trips from Kenton, North West London. Let's start with a kit list which is fine for a day out or a 3-day micro tour: - Take a well-maintained bike - Wear light layers you can peel off and stow; arm warmers are an option for morning warmth that can be peeled off - Water; ideally you will be able to drink on the go to stay hydrated - Snacks; you need fuel and if in a group on a longer ride such as an audax you need to be able to eat on the go  - Ability to recover from a puncture or two,... or three, and this means glue and patches - Suitable dry storage for kit - Cash and card - Phone and means of navigation - Power bank and/or means to charge your phone in a café - Means to deal with cold, heat, wet or sun as the weather dictates (cap, sun cream, spare dry gloves, waterproofs) - If there is an overnight or two then you really just need toothbrush, toothpaste, essential medication and whatever you deem essential.  Train times, bike restriction...

This selection of rides are all from Kenton on the border of the Boroughs of Harrow and Brent. The start and end points are at the pump track in the Kenton Recreation Grounds just between the children's playground and the bowls club. This is 100 metres into the park from the Kadwa Patidar Centre on Kenmore Avenue, HA3 8LU. The what3words reference is ///fleet.jeeps.sends  The general plan is to leave at 7.30am, cycle for one hour, complete a parkrun and return to Kenton though times and distances will vary. You can expect to be back in Kenton for 11.15am. Image by Freepik . Aldenham 8 miles each way. Toilets by the main café hidden away somewhat.  Cassiobury  10 miles each way. Toilets at "The Hub". Gunnersbury 9 miles each way. Toilets near the museum.  Harrow 9 miles out and 2 miles back. Toilets in the Harrow St Mary's pavilion.  Osterley 10 miles each way. Toilets are round the side of the café building near to the parkrun start. Facing th...

Occasionally people ask what bike they should buy or if a given bike is right for them. There are plenty of buying guides out there and here I focus on some specifics. As my riding ranges from canal towpaths, to 40-mile tarmac road rides loaded up with tent and touring equipment, through to 100km audax these are the areas I'll focus on. Image by Freepik .  Your Requirements   Before looking at bikes or talking to the bike shop staff be very clear about what you will use the bike for; now and in the future.  - If you are riding on canal towpaths and off-tarmac sections then tyres 700x32c, 700x35c or 700x38c will be suitable. This simple tyre size check will cut through some of the bike types and categories.  - If you are riding in winter then mounting points to fit mudguards is required. Without mounting points mudguards fitting is possible but not as secure.  - If you are planning an overnight trip or need to carry kit for a day ride then you will ne...

Group Ride Etiquette The rides listed below are suitable for social rides so it is worth learning ride etiquette . Remember your ride leader - if there is one - may be sacrificing their own ride to lead so be on time, follow the highway code, be prepared to fix your own bike (including punctures), be responsible for your own safety, take sufficient fuel and hydration, and don't race ahead. Bike components do break, punctures happen, and these things can't be avoided. However, bike maintenance can reduce the risk of failure during a group ride. The LCC has some well worded advice on bike checks . Use a safe and correct mount and dismount routine so you aren't the one who loses balance and crashes to the ground.  If you want to understand the practical considerations of a Guided Ride take a look at the relevant sections of  British Cycling Ride Leader Guidelines . This includes helpful supplementary links at the end. Mont Ventoux - May 2023 Hatch End Rides The start point is...

Journey to Mobility Hip basic ,     Hip advanced  ,     Hamstrings basic ,     Hamstrings advanced   Calf Stretch ,     Quads Stretch ,     Shoulder Mobility ,     Shoulder - 5 minutes Spine Mobility ,     Relaxation ,     Daily Stretch ,     Dynamic Flexibility Stretch and Core ,     Pancake Stretch ,     Cyclist routine ,    30-Day Challenge Day 1 To stay mobile for longer races try keeping on top of the following:  Hip basic ,    Shoulder Mobility ,     Calf Stretch ,     Quads Stretch ,     Hamstrings basic  and  Pancake Stretch  remembering that you may need a bent leg to stretch the 'belly' of your hamstrings. Tai Chi iStudio It does take time to memorize the moves, or forms as they are called. At the end of each of the first...