http://www.leicesterforest.org.uk/forum/viewtopic.php?f=3&t=783&sid=ebd3b02fef50fda2397cc72d7a15f922

We set off at 6am from Jimbaran Bay in the south, 204 riders in total, all wearing Bali Audax Jerseys. The route took us west along the coast, with some small climbs. Apart from one other mountain bike, and a folding Brompton-esque bike (!), everyone was riding high-end road bikes, tubeless tyres, aero wheels etc… I found that I would pass most people on the uphills and then watch them all fly past me on the flats/downhill, as it was just impossible to keep pace with my mountain bike. So apart from the sections at the start where everyone would ride as a big group, I found myself riding on my own a lot.

After 3 hours we arrived at the first stop. I was worrying about the minimum average speed so made a brisk toilet stop, and downed some food and water, only for it to become apparent that there was no minimum speed, as we were told to wait for everyone to arrive before leaving. As in turned out, no one would have completed the first day in the maximum time!

Lunch was at Negara, another 2 hours or so later. The heat had really begun to kick in and I felt pretty dreadful. I found I didn’t have much appetite or thirst, but knew I should consuming a lot of food and drink. I took my shoes off and sat down away from the crowds. But then more people arrived and all started walking around me. Worrying that people would step on my toes with cycling cleats, I was trying to pull my feet out the way and was getting cramp in doing so. Not ideal! At that point I was feeling daunted by the remaining distance.

Fortunately, there was a big rainstorm, which really cleared out my headache, and gave me a second wind to push on to the next checkpoint at Gilimanuk. This was the furthest west that the route would take us. All other checkpoints were in large carparks, with shops etc… apart from this one, which was just at the side of the road. Feeling a lot fresher, I had my card stamped and carried straight on.

However, the heat became a problem again and I had to take shelter in the shade a couple of times. The second time was pretty rough, and the thought of drinking was making me feel sick, so I got off my bike and lay down. Soon after, the support ambulance arrived, lights flashing away, which was rather embarrassing as several large groups of cyclists passed, assuming I had crashed, injured etc… when I was just having a rest, albeit a rather enforced one. Despite the paramedic informing me that it was 20km to the next checkpoint at Pulaki temple, I believed that I was a lot closer – it turned out to be about 15km closer!

Having taken in a lovely sea view at Pulaki and a not so lovely strawberry fanta, I was on to the last stretch. Perhaps somewhat foolishly with respect to the next day, I got excited at the thought of getting off my bike, and found myself powering through the last section to Lovina, arriving 12 hours after I had begun in Jimbaran, 138 miles away.

The next day began slightly later at 7am, and although rather sleepy, I felt ok and my legs still intact. The route took us through Bali’s second largest city, Singaraja. I don’t know if it was impromptu or organised, but the school kids (yes school is on Saturday too) had lined the streets to cheer us on, waving flags and looking for high fives. The first two sections were relatively easy but I was trying to keep in a low gear to save energy, as the third section was a 400m steep climb past Mount Abang. The second checkpoint, before the climb, was at a dive school, which had outdoor showers. Seizing any chance to cool off, I had a shower in my bike kit.

By now, the ride had taken its toll on the participants, with the start of the climb leaving riders sat on the roadside. After a short rest, I began to tackle the ascent up Abang, ironically named, as my knee almost made that sound. Despite keeping a high cadence, I felt a really sharp acute pain in my right knee. Instantly thinking that was my ride over, I shifted down into the granny ring and thankfully I didn’t experience any more pain for the remaining 60 miles or so! Climb over, we were greeted by a sweeping view of rice paddies, palm trees and the sea in the distance, coasting for the 10km to lunch. The next section was mostly downhill as well, although I began to fear I had taken a different route, as there were long periods where I saw no other riders. Feeling similar to how I felt on the section before Pulaki on the first day, the heat left me sat under some trees, eating an extremely melted snickers. Eventually made it to the second to last checkpoint, and from there found some energy to pedal on to the next, where we were told to wait as the organisers wanted us to negotiate the heavy traffic as a large group.

Finishing just in time for sunset, we arrived on the beach for dinner and medals. Although there were only about 30 people there. I thought I was near the back of the 204, but turned out I was in the first group to arrive! Think the heat/tiredness had confused me a bit. Unfortunately, some riders did not arrive for another 2 hours, and so arrived in the dark.
As my first audax experience, the Bali Audax was incredible. But after 250 miles on a hardtail, in 30 degree heat, I’m looking forward to getting out on my road bike in Britain even more so.

Saya pikir saya akan mencoba tangan saya di menulis laporan perjalanan. Saya harap Anda semua duduk dengan nyaman, mungkin dengan segelas air …

Audax BALI 2011:

Kami berangkat pada 06:00 dari Teluk Jimbaran di selatan, pengendara 204 secara total, semua mengenakan Bali Audax Jerseys. Rute ini membawa kami ke barat di sepanjang pantai, dengan beberapa memanjat kecil. Selain dari satu sepeda gunung lainnya, dan sepeda lipat Brompton-esque (!), Semua orang naik high-end jalan sepeda, ban tubeless, roda aero dll .. Saya menemukan bahwa saya akan lulus kebanyakan orang di uphills dan kemudian menonton mereka semua terbang melewati saya pada flat / menurun, karena itu hanya mungkin untuk mengikuti dengan sepeda gunung saya. Jadi selain dari bagian di awal di mana semua orang akan naik sebagai sebuah kelompok besar, saya menemukan diri saya naik banyak saya sendiri seorang.

Setelah 3 jam kami tiba di pemberhentian pertama. Aku khawatir tentang kecepatan rata-rata minimum sehingga membuat berhenti toilet cepat, dan menghabiskan beberapa makanan dan air, hanya untuk itu menjadi jelas bahwa tidak ada kecepatan minimum, karena kami disuruh menunggu untuk semua orang untuk tiba sebelum pergi. Seperti di Ternyata, tak seorang pun akan telah menyelesaikan hari pertama dalam waktu maksimal!

Makan siang di Negara, lagi 2 jam kemudian. Panas benar-benar mulai menendang dan saya merasa cukup mengerikan. Saya menemukan saya tidak punya nafsu makan banyak atau haus, tapi aku tahu aku harus mengkonsumsi banyak makanan dan minuman. Saya mengambil sepatu dan duduk jauh dari keramaian. Tapi kemudian lebih banyak orang datang dan semua mulai berjalan di sekitar saya. Khawatir bahwa orang akan menginjak kaki saya dengan cleat bersepeda, saya mencoba menarik kakiku keluar jalan dan mulai kejang dalam melakukannya. Tidak ideal! Pada saat itu saya merasa gentar dengan jarak yang tersisa.

Untungnya, ada badai besar, yang benar-benar membersihkan kepala saya, dan memberi saya angin kedua untuk mendorong ke pos pemeriksaan berikutnya di Gilimanuk. Ini adalah barat terjauh yang rute itu akan membawa kita. Semua pos-pos pemeriksaan lain di carparks besar, dengan toko-toko dll .. selain dari yang satu ini, yang hanya di sisi jalan. Merasa jauh lebih segar, aku punya kartu saya dicap dan dibawa lurus.

Namun, panas menjadi masalah lagi dan aku harus berlindung di bawah naungan beberapa kali. Kali kedua itu cukup kasar, dan pikiran minum membuat saya merasa sakit, jadi aku turun dari sepeda dan berbaring. Segera setelah itu, ambulans dukungan tiba, lampu berkedip jauhnya, yang agak memalukan sebagai kelompok besar beberapa pengendara sepeda berlalu, asumsi saya telah jatuh, terluka dll .. ketika aku hanya sedang istirahat, meskipun yang agak dipaksakan.Meskipun paramedis menginformasikan saya bahwa itu adalah 20km ke pos pemeriksaan berikutnya di Pura Pulaki kuil, aku percaya bahwa aku jauh lebih dekat – ternyata menjadi sekitar 15km dekat!

Setelah diambil dalam pemandangan laut yang indah di Pura Pulaki dan stroberi tidak begitu indah Fanta, saya ke peregangan terakhir. Mungkin agak bodoh sehubungan dengan hari berikutnya, aku senang memikirkan turun dari sepeda, dan menemukan diriku powering melalui bagian terakhir ke Lovina, tiba 12 jam setelah saya mulai di Jimbaran, 138 mil jauhnya.

Hari berikutnya mulai sedikit kemudian di 07:00, dan meskipun agak mengantuk, aku merasa ok dan kaki saya masih utuh. Rute ini membawa kami melalui kota terbesar kedua di Bali, Singaraja. Saya tidak tahu apakah itu dadakan atau terorganisir, tetapi anak-anak sekolah (ya sekolah pada hari Sabtu juga) telah berbaris di jalan-jalan untuk menghibur kami di, melambaikan bendera dan mencari high five. Dua bagian pertama relatif mudah tapi aku berusaha untuk tetap di gigi rendah untuk menghemat energi, sebagai bagian ketiga adalah pendakian curam 400m terakhir Gunung Abang. Pos pemeriksaan kedua, sebelum mendaki, berada di sebuah sekolah menyelam, yang telah mandi luar ruangan. Merebut kesempatan untuk mendinginkan, saya mandi di kit sepeda.

Sekarang, naik telah mengambil korban pada peserta, dengan dimulainya pendakian pengendara meninggalkan duduk di pinggir jalan. Setelah beristirahat sebentar, saya mulai menangani pendakian sampai Abang, ironisnya bernama, seperti lutut saya hampir membuat suara itu. Meskipun menjaga irama tinggi, saya merasakan nyeri akut benar-benar tajam di lutut kanan saya. Seketika berpikir bahwa adalah perjalanan saya di atas, aku bergeser ke dalam cincin nenek dan untungnya saya tidak mengalami sakit lagi selama 60 mil tersisa atau lebih!Memanjat, kami disambut oleh pemandangan sawah, pohon kelapa dan laut di kejauhan, meluncur untuk 10km untuk makan siang. Bagian berikutnya adalah sebagian besar menurun juga, meskipun aku mulai takut aku telah mengambil rute yang berbeda, karena ada periode panjang di mana saya tidak melihat pengendara lain. Merasa mirip dengan bagaimana aku merasa pada bagian sebelum Pura Pulaki pada hari pertama, panas meninggalkan aku duduk di bawah beberapa pohon, makan snickers sangat meleleh. Akhirnya berhasil sampai ke kedua pos pemeriksaan terakhir, dan dari sana menemukan beberapa energi untuk pedal ke berikutnya, di mana kita disuruh menunggu sebagai penyelenggara ingin kami bernegosiasi lalu lintas berat sebagai kelompok besar.

Finishing hanya dalam waktu untuk matahari terbenam, kami tiba di pantai untuk makan malam dan medali. Meskipun hanya ada sekitar 30 orang di sana. Saya pikir saya berada di dekat bagian belakang 204, tapi ternyata aku berada di kelompok pertama tiba! Pikirkan panas / kelelahan telah membingungkan saya sedikit. Sayangnya, beberapa pengendara tidak datang selama 2 jam, dan begitu tiba dalam gelap.

Sebagai pengalaman pertama Audax saya, Audax Bali yang luar biasa. Tapi setelah 250 mil pada hardtail, di 30 derajat panas, saya tak sabar untuk keluar di jalan sepeda saya di Inggris bahkan lebih.

KEAMANAN BERSEPEDA UNTUK ANAK-ANAK – Pakar Kesehatan Anak, Dr Kate M. Cronan, dari Jaringan Rumah Sakit Anak Nemours, melaporkan bahwa lebih dari 300.000 anak muda Amerika setiap tahun berakhir di ruang gawat darurat karena kecelakaan sepeda. Beberapa cedera yang kecil, namun beberapa anak mengalami cedera kepala atau patah tulang.

Kecelakaan sepeda sebenarnya dapat dihindarkan/dicegah sepanjang anak-anak diajarkan dan mengikuti aturan keselamatan bersepeda.

Proteksi

Tidak ada aturan yang mengharuskan bahwa ketika kita bersepeda harus mengenakan helm, untuk dewasa pun untuk anak-anak. Namun demikian tidak salahnya kita mengenakan dan menganjurkan anak-anak kita menggunakannya saat bersepeda. Rangsang, anak-anak kita mengenakan helm dengan menempelkan stiker-stiker menarik atau biarkan mereka ‘berekspresi’dengan menghias helm mereka. Buat ia tertarik dan ‘bangga’ dengan mengenakannya.

Pakaian Sepeda

Ajarkan anak Anda untuk memakai pakaian yang tepat saat dia bersepeda. Tinggalkan jauh-jauh pakaian longgar yang bisa menjadi penyebab Anak Anda terjerat dalam rantai sepeda, termasuk tali sepatu panjang dan celana longgar.

Tali ransel yang kelewat panjang juga dapat terjebak dalam sebuah rantai sepeda atau jari-jari. Sandal jepit dan sandal harus dihindari karena mereka dapat dengan mudah lolos dari pedal. Jangan biarkan Anak-anak Anda naik sepeda sambil bertelanjang kaki. Ingat itu!

Reflektor

Lengkapi anak-anak anda dengan pakaian/kelengkapan bersepeda dengan reflektor. Misalnya mengenakan pakaian warna terang atau neon glow. Regulator lalulintas di Amerika malah menyarankan, ketika bersepeda di jalan raya lengkapi dengan bendera untuk membuat mereka lebih mudah dilihat oleh pejalan kaki dan pengendara kendaraan bermotor lain.

Sebuah bel atau klakson memungkinkan anak untuk memperingatkan pejalan kaki di dekatnya. Anak-anak juga harus diajarkan secara lisan memperingatkan pejalan kaki dan pengendara sepeda lain ketika bersiap-siap untuk melewati mereka.

Aturan Berlalu-lintas

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Sadur dari dan selengkapnya dapat di lihat di http://thingsbike.com/health-and-fitness/keamanan-bersepeda-untuk-anak-anda.html

Preparing and maintaining your bike in tropical climates

Enjoying a tropical holiday does not have to be on the beach and at the resort. Many tropical destinations also offer amazing biking trails that visitors can enjoy at their own speed. But there are some precautions that you need to take when biking in tropical climates, both for your bike and for yourself. If you are going to a foreign country, remember to get a travel insurance, as there are risks of injury with any biking trip.

Before you head out for your ride, you should do a cursory check-up of your bike. Whether it’s a rental or your own bicycle, doing these check-ups will prevent possible problems during your hike. First, check the pressure of the tires. There’s nothing worse than biking on under- or over-inflated tires, especially if there is no way to remedy the problem during your hike. Check the rims and the spokes, and make sure everything looks sturdy and undamaged.

You should make sure that the handlebar is straight, and that you can steer easily. The handlebar and the seat should be solidly attached to the frame of the bike. If needed, tighten the bolts around the handlebar and the seat. Given the climate, the bolts might loosen faster than in temperate regions. Make sure that oil isn’t oozing out of the joints, and if so, replace it.

Of course, brakes are very important to check before any hike. Try the bike on a short distance at low speed to test them. Again, the heat might affect the breaks in ways you are not aware of. Check the brake cables and the brake pads, and make sure that the break handles respond quickly. Always make a cursory inspection of the chain as well. Again, the heat might use the oil faster than you’re used to. The chain shouldn’t stick or jump.

If you’re not used to hot climates, there are also certain things you should do for yourself. The most important thing is to remain hydrated. Even in humid climates, the heat is going to make you sweat and you need to replace those fluids. Keep cold water to splash on your head and neck. Something that athletes like to do is to put a little salt and lemon or lime juice with the water to help with absorption.

Wear light, wicking clothes that absorb sweat and dries quickly; cotton is a bad choice since it is slow to dry. Most sports store have clothing especially made for exercise in hot weather. Wear good shoes, and of course don’t forget your helmet! Even if it’s hot, the helmet might save your life if you’re in an accident. And of course, if that should happen, you’ll have a cheap travel insurance to cover the medical costs. But of course, we don’t wish that for anyone, and if you take all the precautions it will most likely not happen. Have a great ride!

Top Bali Biking Tours

There are a lot of good reasons to go biking on Bali. It’s a great way to see the countryside, for one, and everything is in good travelling distance from the beautiful Bali hotels. You can have the fun, the exercise and the luxury all the time. Bali, being an island, is a true world of itself, and where else could you ride around a volcano or an elephant park within a few minutes of each other, anyway?

Mountain biking

Anyone who’s ever ridden a mountain bike knows how much fun it is. These bikes can go anywhere, and they’re brilliant for all types of terrain. The best things in life are simple and provide a lot of interest, and the Bali biking tours are definitely in that category.

If you’re a good rider, Bali will give you the right sort of biking experience. For experienced riders, this is a good, but easy, ride. If you’re not a regular rider, the bike tours are well laid out so you won’t be overdoing it.

Note for riders: The main bike tour routes are all blacktop in most areas, and they’re very easy rides across flat terrain. Anyone who can ride a bike can do these. There are “Extreme Cycling Adventures” which are better suited to good riders, but the comparison is like the difference between an air mattress in a swimming pool and white water rafting.

These tours are pretty well stocked with all the right amenities, including buffets, air conditioned return trips and safety gear. You can bike your way across beaches, through the countryside, and go all over the island. You can bike north from Denpasar to Mt. Agung and Mt. Batur, and check out beautiful Lake Batur, or head west to Negara and Gilmanuk down the beach road, or inland to Mt. Batakau and the three lakes, Lake Tamblingan, Lake Buyan and Lake Bratan.

Biking is always fun, and on Bali, you’ll be busy seeing new sights wherever you go. This isn’t the tourist zone, it’s the real Bali, and it’s generally called “unforgettable” by those who’ve done these trips. Bikes are actually a very good way of getting around Bali. If you don’t feel like facing the traffic in peak season in a car, they’re a good option for general travel, and you can use the bike as the best way to commute from the hotel to the beach, etc.

You can also use the bike tours as a great way of planning your Bali escape. These tours are excellent ways of taking in all the sights you want to see, without the hassle of scheduling yourself out of other things. The tours are conducted at a modest pace, so you can tailor your trip to the bike trails. Check out the big bike tour operators first and get a feel for prices and extra amenities, and you’ll have a ball in Bali.

Note: Your Bali accommodation will have instant access to all the local information you need, so remember to ask about any package deals or other options, when booking.

Plat tire

How to Replace a Bicycle Tire
If you like to ride your bicycle, then sooner or later you will need to fix a flat or change (replace) the bicycle tire. First, turn your bike upside down balanced on its seat and handlebars.
Steps

1. 1. Loosen axle bolts carefully. Loosen the nuts that hold the axle to the frame. If they are extremely tight, spray some lubricant on the nuts – a silicone lubricant or even vegetable oil will do the trick. (Many modern bikes will not have nuts. They have a quick-release which you can easily loosen and remove the wheel).
2. 2. Slide wheel out without damaging the shifting mechanism. Take the wheel out of the frame. If it’s the rear wheel, you will need to lift the chain clear of the gear cluster. To ease the removal of a rear wheel, shift the chain to the smallest gear on the wheel before loosening the skewer or nuts. If it’s the front wheel, that one will be a little easier. You may also need to release the brakes if they interfere with wheel removal.
3. 3. Deflate the tube completely by pressing down on the inner part of the valve.
4. 4. Take a couple of tire levers (you can purchase these at your local bike/outdoor store). You can use the handle of a spoon or similar object if you don’t have tire levers but be very careful, as you risk scratching or damaging the rims of the wheel and/or puncturing the inner tube. Ease one lever in under the wheel rim and lever out the edge of the tire (taking great care not to puncture the inner tube) and pry it up over the wheel rim. Move around the rim about an eighth of the circumference and repeat the process again, leaving the first tool in place. Now zip the second lever around the wheel and the tire should come right off on one side.
5. 5. Carefully pry the tire bead over the rim. Remove tire from rim completely. Remove the wheel and tube completely – you may need to unscrew a small nut at the base of the valve stem to take out the inner tube if you use presta valves, which are found on high end bikes, usually not BMX bicycles. Nearly all road bikes come with presta valves.
6. 6. Either patch or replace the inner tube; or put on your new tire.
7. 7. Check the tire wall for an arrow or similar to indicate the direction of rotation – some tires have a “direction specific” tread pattern.
8. 8. Put one side in first, then ease the partially inflated tube into the tire and locate the valve in the hole in the rim.
9. 9. Make sure that no part of the tube is sticking out.
10. 10. Starting at the tire edge closest to the valve, use your thumbs to work the other side of tire over the rim and into well. You may need to use the same tool you took it off with to do the very last bit and pop it back onto the wheel.
11. 11. Before inflating, use your thumbs again to ease the tire from the rim all around the circumference, peeking in to make sure that the tire is not pinching any part of the tube against the rim. When you inflate the tube, if it is pinching, it will pop, and you will have to repeat the entire process, and buy a new tube.
12. 12. Inflate the tube slowly and carefully at first, all the time checking to make sure the tire is on evenly and there is no “pinching”.
13. 13. You’re now ready to put the wheel back on the bike.
14. 14. Happy bike riding!

Burton Haynes
boysbike.us
Townsend@ymail.com

Ukuran tinggi sadel sepeda sangat penting untuk menentukan posisi yang benar pada saat bersepeda. Terlalu rendah   akan menyebabkan pengendara sepeda  tidak  dapat kontraksi otot-otot kaki secara penuh. Jika sadel terlalu tinggi akan mengakibatkan kehilangan enegi karena goyang di sadel  dapat menyebabkan peregangan otot. Keduanya menjadi tidak efisien. Pengaturan ketinggian sadel untuk bersepeda di jalan raya  dan bersepeda sejenis sepeda gunung akan berbeda.Tinggi sadel juga ditentukan oleh jenis sepatu yang digunakan pada saat bersepeda. Begitu pula  pada sepeda downhill (turunan bukit) dan bersepeda sprint.

Pengugunaan jenis pedal dan sepatu  juga  menentukan tinggi rendahnya sadel.

1. Metode Panjang Kaki Lurus

Sebuah metode sederhana namun dapat  digunakan untuk menentukan tinggi sadel adalah :

1. Dalam posisi duduk di sadel memutar engkol sampai kaki segaris sejajar dengan tabung kursi dari frame sepeda;
2. Posisi tumit pusat langsung melalui pusat poros pedal;
3. Sesuaikan tinggi tempat duduk atas atau ke bawah sampai kaki sepenuhnya terlentang.
4. Pastikan bahwa pengendara sepeda tidak miring di pinggang untuk mencapai pedal;
5. Menyesuaikan dengan sepatu dan tebal sadel yang digunakan ;

1. Metode 109%

Tinggi sadel (cm) = 1.09  x inseam (cm)

Tinggi sadel / ( tinggi sadel diukur dari  bagian atas tengah pedal dengan bagian atas sadel pada saat crank  pedal (enkol pedal)  sejajar dengan  dengan penyanga sadel.

Inseam / (tinggi kaki diukur dari telapak kaki dengan ujung atas selangkangan pada saat kaki kedaan lurus)

Metode ini sangat mudah digunakan seperti halnya dengan semua metode, metode 109% hanya akan memberikan titik awal di mana pengaturan yang tepat  dan dapat disesuaikan tinggi rendahnya sadel setalah dicoba  saat bersepeda. Tinggi sadel juga ditentukan oleh tebal dari alas sepatu.

Hill Climbing

Road race difficulty is often gauged upon the amount and severity of the hill on its course. As the wheel following advantage is reduced considerably due to the gravitational factor it is vital that the cyclist learn to rider a hill efficiently. Hill climbing need to broken down into the following four areas.

Key point:

• Gear Selection

1. Select an easier gear BEFORE starting the climbing.

2. When climbing adjust gear as hill grade change.

3. Young and inexperienced cyclists must avoid using gears which cause pedaling cadence to drop below 70 rpm

• Climbing in the saddle

1. Position hands on top bars, sit towards rear of saddle

2. Get into a regular pedaling rhythm (sometimes helps to imagine your self as a clock or machine )

3. Keep very relaxed with your grip on the bars and in the upper body.

• Climbing out of saddle

1. Select a gear that suit s the hill grade.

2. Grip the bar on the brake hood or drops.

3. Rise from the saddle positioning your body weight forward

4. Sway bike slightly from side to side as your pedal,(That is, sway right when pedaling down left foot, sway left when pedaling down with right foot)

5. Keep bike on a straight line of travel. (Don’t snake up the hill.) 6. Keep head up and eyes focused on road ahead. •

Pedaling

1. For smooth energy saving cycling concentrate on pedaling in circles.

2. Pull across the bottom of pedaling circle: Just like scraping the mud off the bottom of your shoes.

3. Don’t stomp the pedals, turn them

Bahasa Indonesia

Bersepeda di Jalan Tanjakan

Bersepeda di jalan tanjakan sulit untuk diukur tingkat kesulitannya, karena saat besepeda di jalan tanjakan melawan gravitasi bumi. Untuk dapat bersepeda di jalan tanjakan dengan baik ada beberapa hal yang perlu di perhatikan antara lain:

Yang perlu di perhatikan:

• Pemilihan Gear sepeda:

1. Pilih gear yang lebih ringan / mudah di gayuh sebelum mulai tanjakan.

2. Ketika menanjak sesuaikan gear degan tingkat kesulitannya -semakin berat tanjakan gear yang di gunakan semakin ringan.

3.Bagi pemula dan berpengalaman bersepeda disarankan jangan menggayuh pedal di diatas 70 RPM.

• Menanjak posisi duduk di saddle

1. Posisi tangan di atas bar, duduk ke arah belakang saddle.

2. Gayuh sepeda secara irama teratur dan bayangkan anda seperti jam atau mesin.

3. Santai dan nikmati dengan pegangan bagian atas bar.

• Menanjak poisisi tidak duduk

1. Pilih gear yang sesui dengan jalan tanjakan yang akan anda lewati

2. Pegangalah erat rem bar.

3. Bangkit dari posisi duduk dan badan condong ke depan.

4. Ayun kan sepesa poisis kiri dan kanan dari tubuh anda. (Yaitu, ayun kekanan saat kaki kiri mengayuh ke bawah, ayun kiri saat mengayuh ke bawah dengan kaki kanan)

5. Jaga sepeda pada garis lurus perjalanan. (Jangan seperti jalannya ular )

6. Jaga kepala dan mata terfokus pada jalan di depan.

• mengayuh

1. Untuk penghematan tenaga berkonsentrasi pada mengayuh sepeda di putaran pedal.

2. Tarik di saat pedal posisi di bawah : Seperti lepaskan lumpur dari bagian bawah sepatu.

3. Jangan menginjak pedal,

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For Riders
1. Make sure that your bicycle is in good working condition. It is your responsibility to have your bike checked and service before the rider. Things to look out for. Brake pads, gear and brake cables, balding tires, trueness of wheels, smooth shifting of gear, comfortable seat height.
2. Bring front/rear light as some rides may start early in darkness. Lights are also a must in rainy/misty conditions.
3. Helmet and gloves must be worn when riding.
4. Wear bright clothing whenever possible, to make yourself more visible to motorist.
5. Do not ride alone. Stay with your group and its guide.
6. When cycling through village, always be on the lookout for children, chickens and dogs. Slow down on approaching a village.
7. Do not follow too closely behind fellow riders, especially when going downhill or in the dark (early morning or evening).
8. Avoid riding abreast other cyclists. Rider in a single file as par possible.
9. Turn around regularly to make sure the rider behind you is within sight; slow down if otherwise.
10. Be alert and attentive while riding. Establish. Eye contact with motorist and pedestrians if you are about to cross their path. Do not hesitate call out to warn other road users of your approach.
11. Look out for vehicle in front of you even if they are going in the opposite direction. Oncoming vehicle attempting to overtake the vehicle in front of them may swerve info your path.
12. Check back regularly and listen for vehicle coming from behind you, even if it sounds like a motorcycle. Be prepared for inconsiderate drivers who blast their horns as they are passing you.
13. A friendly wave usually goes long way. Don’t forget there are other riders in front and behind you and aggravating motorist may endanger your fellow riders.
14. Be cautions when you rider past parked vehicle (doors may be flung open in your path); and be extra cautions in school areas or where there are children playing, or animals grazing.
15. Use hand signals to warn you riders behind you of hazards ahead and for making intention clear. Point to road hazards (eg potholes) as you pass them.
16. If you must stop (for a break or for repairs), make sure you and your bike get off the road completely. Avoid stopping at bends a round blind spots that put you at high risk of being hit by passing vehicles.
17. Should you stop for a toilet or drink break, look after your bike and belongings.
18. If you should choose to rest at location that is not visible to passing vehicles, please indicate your location (perhaps by parking you bike by the roadside) so that the passing support crew can sport you and render assistance if necessary, or simply to account for you.
19. Warm up stretch well before stating a rider and warm down after it.
20. Wear padded short. To avoid nasty abrasions, you might want to bring some Vaseline or similar lubricant. Please approach one of the organizing committee members if you do not know where to apply this. Padded seats (foam or gel) might help.
21. Wear gloves and shock. To might experience numbness on your hands an feet on long riders. Make sure you change handlebar positions frequently, sit up and stretch while riding or pull off the road to a safe spot to do it you have to.
22. Pace yourself according to the distance to ride.
23. Protect your eyes-it could be a hot and dry ride. Use eyewear-shaded or clear.
24. Apply sunscreen and lip balm as required and protect the exposed parts of your body from sunburn with arm covers, tight, etc. the cheeks, nose and back of your neck are particularly vulnerable parts.
25. Arm protectors are highly recommended. For cheap and simple pair of arm covers, buy a cheap pair of women’s tight. Snip of the leggings and use those for arm covers.
26. You may want to bring a light raincoat or wind-breaker for cold or wet days.
27. Hydrate. The night before, during and after a ride, have a sip of water every 15 min or so; never you wait till you are thirty-that usually to late.
28. Try to carry some basic essentials with you luggage: see the list in section c above.
29. For mountain bikers, it is advisable to use a pair opt slick tires instead of you knobblies for are more comfortable and easier ride.