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.