How many hours have you spent stuck in traffic, sitting on the bus or in your car watching the minutes tick by? We’ve got a solution for you: cycling! Whether you’re a seasoned pro or your cycling kit is still made up of the bell and basket from when you were seven, we’ve got your back. Here are some tips and tricks that will get you out of your car and into the saddle.
The benefits of cycling to work far outweigh the fear of trying something new. Starting your day by riding through fresh air can help get your head in gear for the day ahead; it’s a low impact workout that helps you save money on gas and reduce the amount of emissions you create, all before 8 am.
Here’s the important information you need to know to get you out the door and feeling the part.
Bicycle: Comfort is key! If you’ve spent any time on a bicycle seat, you’ll understand what we mean. This doesn’t mean you need to buy top of the line, but the longer your commute the more you’ll want to factor this in. Find something comfortable to ride first and foremost before worrying about squeezing professional-level performance out of it.
Kit: Lycra isn’t for the faint of heart! This second skin will keep you warm, aerodynamic, and allow your body to move with the bike. The longer your commute the more padding you’ll want in your shorts. Whether you wear a bib or shorts is personal preference but trust us when we tell you the padding won’t only keep you comfortable but will act as an added shock absorber when riding on uneven roads.
To clip in or not to clip in? This answers itself as you become more confident on your bike. To start, you might appreciate being in control of when and how fast your feet touch the ground, but as you gain strength and experience you’ll clip in and never go back. Clipping in, although not necessary, will give you more power, speed, and confidence on your bike. That said, be sure you feel comfortable unclipping when needed as changes on the road can happen fast and safety is paramount.
Other gear to consider: gloves, glasses, spare tire tub, alcohol swabs and bandages.
Pre-Ride: You want to choose easily digestible food with quick energy. A banana is a great option, or if you need something a bit more substantial, you can opt for a bowl of oatmeal. If you commute is under 60mins you can always play around with a fasted ride in.
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Vega Sport® Premium Energizer offers 100mg of caffeine and has carbs that can help with quick and sustained energy.
Vega Sport® Sugar-Free Energizer is a great product if you’re looking to try a fasted workout. Still with 100mg of caffeine but is sweetened with stevia.
Daytime: If you exercise before breakfast you might find yourself feeling hungry more often. To help maintain your blood sugar eat smaller meals, more often. This can help provide energy throughout the day and help refuel your body.
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Vega Sport® Premium Protein provides 30g of plant-based protein to help rebuild and repair your muscles post-workout, and support recovery.
Vega Sport® Hydrator helps provide the electrolytes your body needs to stay hydrated during workouts—or throughout the day.
Night: Fueling at the end of your day is like filling the proverbial gas tank. Meals focused on whole foods with a balance of carbs, protein, and healthy fats will help you get back on your bike tomorrow.
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Vega Sport® Recovery helps kick-start your recovery and helps replenish and restore post-workout with electrolytes, B-Vitamins and a 4:1 carbs to protein ratio.
Now you’re kitted out with all the information required to have a smooth comfortable ride to and from work. Two more cycling non-negotiables are your helmet and your bike light (front and back). Remember, you are bigger than pedestrians and smaller than cars and the power of a thank you goes a long way. It’s important to always share the road and keep your wits about you, so unplug your earphones and feel that wind on your face. You’ll be sporting in that yellow jersey before you know it!