Your Guide to Riding Outside with the Consummate Athlete + OCA

Get Riding Outside

Thanks so much for joining us last night to talk about getting outside on the bike this spring! 

Here's our quick-hit guide to everything we chatted about, plus some extras like our favorite yoga videos. Hope to meet some of you IRL soon!

-Molly (and Peter!)

PS: Don't forget to join us for a few more webinars coming up with the OCA!

• Thursday 4/22 7-8PM What you need to know about RED-S  REGISTRATION LINK

• Monday 4/26 7-8PM How to Ride Comfortable: The Most Helpful Virtual Happy Hour Ever REGISTRATION LINK

• Thursday 4/29 7-8PM  Where are women in cycling? (Or, How to break into cycling as a woman) REGISTRATION LINK

Create Routines + Rituals
https://consummateathlete.com/the-30-second-bedtime-habit-that-makes-mornings-better/
https://consummateathlete.com/how-to-organize-bike-gear/

Safety Notes

• OCA Insurance: https://ontariocycling.org/your-questions-about-the-ocas-insurance-options-for-members-answered/

• Bike lights + bell: https://ontariocycling.org/what-cycling-lawyers-want-you-to-know/

• Helmet is in good shape

• Awareness + Street Smarts!

Bike Check

• Tire pressure: We like this gauge https://amzn.to/3sBKXxG

• Wheels spinning

• Brakes working

• Headset tight

• Shifting working + charged

• Computer charged - https://consummateathlete.com/couple-neat-garmin-tips-and-setup/

Knowing What to Wear

Fuel

• 200 cal/hr

• 1 bottle/hr

More info: https://consummateathlete.com/category/food/

Tools for the Road
(remember, these should LIVE on your bike)

• Pump 

• Tire levers

• Multi-tool

• Tube

• Patches

• Tampon

• Mask

• $$$

• Spare gel/bar

Pre-Ride Mobility
5 minutes = big impact
Quickie session: https://consummateathlete.com/super-easy-morning-yoga-new-video/
Yoga for common cyclist injuries: https://consummateathlete.com/yoga-stretches-to-target-common-athlete-issues-video/


Skills Practice
Think smarter, not harder. Rather than adding volume to an already busy schedule, focus on improving skills.
Some skills videos to check out (that you can do in your driveway!):  https://consummateathlete.com/bike-skills-challenge-10-minutes-daily-from-4-20-5-20/ 


Don’t Stress a  “Bad Workout”
Remember, we were on the trainer so we could ride outside!
https://consummateathlete.com/how-to-cope-with-and-turn-around-a-bad-workout/
https://consummateathlete.com/why-you-need-bad-workouts/


Post Ride

• Take. It. Off. https://consummateathlete.com/what-new-cyclists-need-to-know-about-comfortable-riding-if-you-have-a-saddle-sore/

• Snacks!

• Notes (in your training peaks or journal)

• Bike check / reset

• Quickie stretch: https://consummateathlete.com/?s=yoga

Work with us:

• Book a consult https://consummateathlete.com/book-a-call/

• Get a 3-month custom plan https://consummateathlete.com/training-plans/

• Skills sessions IRL https://consummateathlete.com/bike-skills/

More reading:

• Becoming a Consummate Athlete:  https://amzn.to/32u50n5

• Fuel Your Ride: https://amzn.to/3xketvN

• Saddle, Sore: https://amzn.to/2QBjiQh