Some Tips!

Some Tips

Are you ready for the cycling season? Have you lubed your chain and checked the air pressure in your tires?  A yearly tune-up is recommended as a bike mechanic will check shifting, brakes, pads, tighten parts, etc. to insure your bike is in good condition and safe for your riding enjoyment!  We do not take appointments, just bring in your bike–we try to get bike repairs back to you within a short amount of time, unless we need to order parts. You can check our hours on our website – normsskibike.com.

Everything in moderation … including early season getting in shape!  When riding, make sure you don’t over-do as your sit bones need to get used to your saddle every Spring/Summer! (The exception being if you ride indoors during the winter).  For your muscles, we recommend the first 100 miles of the season that you do easy pedalling, using easy to mid gearing. Remember to drink plenty of water.

Rain and the elements can cause havoc on bicycles.  Make sure to inspect cables and all moving parts and keep them rust free, especially after getting caught in the rain.  We recommend hosing down your bike after a mountain bike ride especially, drying your bike when wet with a cloth, and lubing the chain with a lubricant such as Tri-Flow or ProLink.  Simple but effective. Do not use WD40.

Bicyclists — follow the same rules of the road as motorists.  Ride with traffic, not against, stop at all stop signs and lights, using hand signals when making right/left turns.  Cyclists can pass stationary cars on the right. Please be aware of driver’s opening their car door when you’re passing on the right as they may open their door suddenly in your path!

NH Law required a 3-foot passing distance from a cyclist, plus an extra 1-foot per 10 mph above 30mph.  A bicyclist should wear at least one item of reflection — clothing/strips ½ hour after sunset to ½ hour before sunset.  After dark, bikes should be outfitted with a headlight visible from a distance of 300’ in front and a red safety light on the rear visible to a distance of 300’ or more–can attach to the seatpost or a seat bag.

Helmets

Children under the age of 16 must wear a helmet, it’s the Law in NH.  It is our recommendation that every person on a bicycle should wear a hemet. Accidents happen with the unexpected–skidding on gravel, potholes, cracks in roads, even colliding with a person, animal or a vehicle.  Head injuries can cause permanent damage. The cost of a helmet is worth the investment. We have helmets with and without MIPS.  MIPS stands for Multi-directional Impact Protection.  There are 3 main components to a MIPS-equipped helmet: the EPS liner, the Low Friction Liner and an elastomeric attachment system between them.  In an impact, the elastomeric attachment system stretches to allow the ESP liner to rotate independently around your head. The system moves just a couple of millimeters and a few millimeters can reduce the amount of rotational force that may be transferred to your brain.  When a head rotates quickly and comes to a sudden stop, the rotational acceleration can cause the brain tissue to experience high levels of strain. The stretching of the tissue that can be causes by these motions can result in various types of brain injury. We believe that helmets equipped with the MIPS technology can provide an additional measure of protection in certain impacts.  We also have a few Bontrager WaveCel Technology helmets.   Wavecell is a collapsible cellular structure that lines the inside of your helmet.  It works like a crumple zone that absorbs the force of an impact before it reaches your head.  You are 48 times less likely to get a concussion compared to a standard foam helmet! Probably the most protection on the market to date.

Tire Pressure

Always check the sidewall of any tire for manufacturer’s recommended settings.  However, you can use these general guidelines for tire inflation:

Kids bikes:         30-65psi (depending on wheel size)

Hybrid bikes:      60-80psi

Road bikes:       100-120psi

Mountain bikes

                           26” tire 40-60psi

                           27.5 & 29” tires 30-40psi

                           Plus bikes 15-20psi

                           Fat tire bikes 8-12psi

Hydrating

Stay hydrated before, during and after your ride.  One large full water bottle will fuel about a half hour of riding.  To determine how much to drink, weigh yourself before and after your ride.  Your body needs about 20 oz. of fluid for every pound lost. We recommend supplementing your water with a high energy electrolyte drink such as Hammer Heed or Endurolytes FIZZ, also from Hammer Nutrition (there’s quite a few companies that offer such products) to maintain proper hydration and electrolyte levels.  Also recommending energy bars for longer rides to fuel your energy!

Fitting

Make sure your bike fits.  Handlebars, saddles, wheels, etc. can be adjusted but the frame has to fit from the start.  To figure a frame size — straddle the bike and stand flatfooted. For road bikes, there should be one to two inches of clearance between your groin and the top tube (no more).  For mountain bikes, clearance should be 2-3 inches or more.

Pedaling

Don’t pedal in a high gear for long periods.  This puts pressure on your knees. By shifting to lower gears with more revolutions, you get more exercise and it’s better on the knees!  Recommend cadence for most cyclists is 60-80 revolutions per minute; racers range 80-100 rpm.

Extra Tips

Hazards of the road – look for potholes, loose gravel, drainage grates, glass.  Be cautious of parked vehicles, especially if someone is sitting in their vehicle as they may open the door suddenly in your path~look over your shoulder to avoid swerving into traffic.

Bikes can suffer from road and trail grime – so keeping dirt and sand out of moving parts is extremely important.  Using a Teflon or synthetic based lubricant, such as Tri-Flor or Prolink, repels grit while still reducing friction.  We recommend not using an oil based lube on your chain as this attracts dirt–does not repel dirt.

Road Bikers

Remember to check air pressure before every ride to prevent pinch flats!  Air pressure for road tires should register 100-120 psi. Always carry extra tube or two, tire levers, emergency pump or CO2 tire inflator/refills in your seat bag along with ID and/or a cell phone.  

Cycling Clothing

Cycling shorts have a chamois (or padding) to comfort your sit bones on the saddle, eliminating chafing while moving moisture for optimal comfort.  We recommend a cycling short — either lycra or a baggy short for comfort. When trying on a cycling bib, one should get in the riding position) not standing for proper fit on bibs.  Cycling jerseys offer moisture transfer to keep you dry.  Cotton is never recommended when exercising as it gets damp and doesn’t dry quickly.  Polyester blends move moisture. Cycling specific jersey’s with pockets on the back side will hold energy gels/food.  Visibility (screaming yellow or neon colors) are recommended to be seen by motorists.

HOURS AND DIRECTIONS

Mon. 10am – 6pm
Tues. 10am – 6pm
Wed. 10am – 6pm
Thurs. 10am – 6pm
Fri. 10am – 9pm
Sat. 10am – 6pm
Sun. Closed

We are located at 62 Martell Court in Keene, NH which is on the intersection of Routes 12 & 101, and Main Street In Tax-Free New Hampshire.

See our Hours & Directions page for map.