Road Bike Tire Pressure

This article is for those of us that simply grab the old tire pump and start cranking away on it until our road bike tires are satisfactorily firm to touch and call it good. This will usually suffice and most of the time the ride will go off without a hitch. However, a little attention to the actual pressure and some small adjustments will make the ride more comfortable and maximize the rolling efficiency of the tires on the asphalt.

First thing is first. You really need a tire pump with a pressure gauge built into it. This will save you the hassle of removing the pump nozzle and applying a separate pressure gauge to check where you are. There are all kinds of different models out there and honestly just about any one will work. Note: A word of caution on buying a cheap plastic pump. They tend to break or leak fairly quickly, so spend the few extra bucks on a decent pump.

 

Road cycling tire pressures generally range between 80-105 psi. This may seem like a narrow range and that the difference is minimal, but remember that these are slender tires and tubes and a little change makes a big difference. The following are some factors that will require consideration when inflating the tires:
1. Air temperature. Cold = more air (100psi). Hot = less air (90-95psi).
2. Riding surface. Rough, cracked roads = more air to avoid pinch flats, but this results in rougher ride too.
3. Flat vs. Hilly ride. On a flat ride you can run lower air pressure and be more comfortable. On a climbing day it is advisable to increase the pressure to decrease rolling resistance and maximize efficiency for those grueling workouts (100-103psi).
4. Tire condition. If your tires are becoming worn, then be very careful not to over inflate or under inflate. This will increase your risk of flats on the ride, and nobody wants that.

Always check the inflation recommendations made by the manufacturer before adding or subtracting air from your bicycle tires.
An interesting thing about bike tires is that they tend to slowly leak when sitting in the garage for a few days and so we recommend that you check your tire pressure before every ride. This just helps to ensure a more enjoyable outing.

Road Bike Training

When setting up a bicycle-specific training regimen, be specific. In order to be better at a cycling, you need to train for cycling. Thus, ultimately if you want to become a better road biker, you need to ride. While this may seem very straight forward, there are many people who simply don’t get in the saddle enough. All that said, cross-training is a key component to success as well.

 

Flexibility:
Stretching will not only increase the range of motion of your limbs while riding your bike and allow for smoother movement, it will also protect against injury, minimize joint wear and tear, and help to work out the muscular tightness that one gets after a hard training day.

Strength Training:
Strength training helps strengthen your legs and enables them to manage the power demand that occurs in cycling. The ability to stand up and pedal away from other riders on a climb has everything to do with strength. This can be accomplished with weight training and dynamic exercise such as squats, lunges, and a variety of other strength movements. Protection against injury is a side benefit of strength training. For example, taking a digger over the handle bars in a crit. Weight training thickens your tendons, and toughens the tendon’s attachment to bone. This is akey to injury prevention. If using weights, workouts should include knee curls for the hamstrings and biceps femorus, knee extension for the quadriceps, and push-offs for the gastrocnemius. A good rule of thumb is 3 days of weights with 3-4 days of riding alternating. And then keep it up. It will likely take up to 3 months of consistent workouts to really see a difference. Winter is a great time to put yourself through this. Then you’ll see a difference.

Alternative Sports:
We all need variety and road cycling is no different. Things like running, swimming, and traditional sports like volleyball and basketball can keep your mind and body from experiencing bike burnout and improve your agility, focus, and confidence.

It’s important to have variety as well as intensity. Variety is what keeps things interesting and can break up the monotony of the ‘white line’ passing under your road bike for hours on end. So take the time to mix up your routine. However, keep it simple. Most of us lead busy lives and really don’t have the time to be super creative every day. Try to maintain a program for 8 weeks, and incorporate stretching, strength, and agility into your program.