The sunnier weather is out so it is time to break out the bike. If you have not recently used your bike, here are some tips before you get rolling and racking up the mileage.
The basics of bike checkup: The ABCs (Air, Brakes, Chain).
Air:
How much air you need depends on your tire size. Sometimes manufacturers have maximum and recommended levels (PSI). Check the sidewalls for the maximum PSI levels. The general rule of thumb is to be at least 10% less than the maximum levels. Another indicator for levels is comfort, if you would like a supple ride, let out more air. For example, a 25mm tire is rated for 95-125 psi. Personally, I use 100 for the front and 110 on the back. On wet road days, I bring it down to 95 and 100 for supple grip while riding.
Brakes:
Pads: Check to see if your brakes pads are worn down if you have rim brakes. If the rubber is hard or thin (nearly see the pad holder or no groove lines, pictured below) then you are due for new pads.
Cable: If your brake pads are worn and the sensitivity has decreased, you will likely want to tighten the brake cables to allow your braking to become more responsive. How to adjust this cable depends on your bike braking style. Both need to turn the barrel adjuster counterclockwise to tighten the cable and the brake pads should appear to come closer to the wheel rim. The left picture is a flat rise bar with a lever that typically needs to additionally tighten the lockring once cable tension is set.
Chain:
Most commonly neglected bike part, this is the lifeline of the moving bike components. The frequency of lubing of the chain depends on riding weather conditions, mileage, last application and last cleaning. Lube is meant to minimize chain wear by reducing friction and protecting from corrosion. Most importantly, how the chain sounds while riding will indicate if you need to drop lube on each chain roller/pin. In general, reapplication of lube should be done every 100 miles (but know this number varies by product) while chain life expectancy could be up to 4000 miles (most get 2500-3000 miles).
Recommended, but optional, clean the chain with degreaser. Pour degreaser onto a rag and squeeze over the chain while turning the cranks backward. Wipe off any excess and wait about 15 minutes, then apply 1-2 drops of lube per roller/pin. The objective is to have the oil penetrate in between the chain link pins. Clean off excess oil with another rag.
Happy riding!
5 Mistakes to Avoid After a Car Accident: A Guide to a Smooth Recovery
Don’t Make These 5 Mistakes After a Car Accident Getting into a car accident can be a distressing experience, but it’s important to stay calm and make the right decisions in the aftermath. Unfortunately, many people make common mistakes that can have serious consequences for their well-being and legal rights. In this article, we will…
Read MoreThe Overlooked Link Between Your Jaw and Neck Pain (and How to Fix It)
Do you deal with chronic neck stiffness, pain, and headaches? Have you tried everything to find relief with no lasting results? According to our favorite dentist Dr. Rebecca Taylor, you may be overlooking a key piece of the pain puzzle – your jaw. In this blog and corresponding podcast, we’ll dive into the vital connection…
Read MoreBounce Back from a Crash: How Chiropractic Care Can Help Heal Auto Accident Injuries
When it comes to auto accidents, injuries are unfortunately a common occurrence. From minor fender-benders to more severe collisions, these accidents can result in various injuries that can impact your overall well-being. Fortunately, at Head 2 Toe we offer a holistic approach to healing and have an excellent track record for treating auto accident injuries.…
Read MoreThe Real Deal on Pregnancy and Chiropractic Care
If you’ve ever pondered whether chiropractic treatments and pregnancy go hand in hand, you’re in for a treat. You might have heard the common myth that chiropractic care is off-limits during pregnancy. However, we’re here to bust that myth wide open. Thanks to the expert insights of Dr. Tim, as heard on the popular podcast…
Read MoreDecoding Low Back Pain: Unmasking the Misconceptions about Sciatica
Do you often experience a shooting pain that starts in your lower back and radiates down your leg? If so, you may be suffering from sciatica or maybe not. In order to understand what’s going on we have to start looking at what sciatica is and what causes it? It’s time to debunk the misconceptions…
Read MoreBeware the Backyard: Protecting Your Low Back
The serene backdrop of our backyards often conjures images of relaxation, family barbecues, and a touch of weekend gardening. Rarely do we associate this calming space with potential health hazards, especially to our lower backs. Yet, a recent episode on our very own “Movement is Medicine Show” featuring Dr. Ashley aimed to shed light on…
Read More