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Cycling is a healthy and fun activity. This country has all kinds of roads to enjoy cycling, from flat and spectacular roads along the coast to mountain roads that cross different ports for those who seek more demanding routes. In any case, when it comes to pedaling on the road, there are a series of tips that we must take into consideration in order to do so safely and to avoid any mishaps that could spoil our experience.

1. Helmet and clothing

Never go out without a helmet. How many times have we seen professional runners come out unscathed in crashes where they have broken their helmets? Their use is mandatory, and fortunately they are increasingly comfortable, safe and have better ventilation. Gloves and sunglasses are also a safety factor, although they may not appear to be. And it's not just any garment, it's best to go out with a bib and a jersey, especially developed for cycling.

2. Basic knowledge of mechanics

The more you use the bike, the simpler it is to have problems such as punctures, a stubborn saddle that is lowered every 2 by 3, a handlebar that moves or a broken brake cable or change, to name but a few. So that these inconveniences do not ruin your running outings you must know how to solve them. In addition to the online tutorials on cycling routines and how to repair bikes, you must learn how to react to the unpredictable basics. In many cases the best solution is to go out and shoot with a group of more experienced riders who can give you instruction.

But it is not enough to know how to solve these problems, you must also carry with you a bag with the basic tools to fix breakdowns: patches, a spare air chamber, a set of Allen keys... Many riders choose to carry a portable tool kit with them at all times, which they can put in a bag under the saddle or in the frame, or even in a second bottle if they have 2 bottle cages on their bike. In this bag or jerrycan you also need your mobile phone, your ID card, your health card and a little money.

3. You have to be well hydrated

Cycling is one of the sports where dehydration is most frequent, so it is a good idea to hydrate yourself well both in the hottest months of the year and in winter, just as it is essential to follow a runner's diet supervised by a qualified dietician. The ideal is to take a sip of water every ten or fifteen minutes, forcing you to do so without waiting for thirst. This is why it is advisable to always leave with sufficient water at all times, whether it is in the drums or in a camelbag. If you are going out for more than two hours, it is not enough to combine water with an energy drink, apart from the usual bars of fruit, nuts and cereals. Do not wait until you are thirsty or hungry to drink and eat.

4. Learn how to manage the effort

At first you may find it difficult, but you will soon learn where your limits are. Sometimes we go faster than we can to continue to the whole, and we end up dropping more and more at all times and it is better to slow down a bit to sustain an incessant rhythm before we can fatigue. Precisely for this reason, little by little we are going to increase the development we use -especially when we pedal uphill- and the distance or unevenness of the routes. If necessary, contact a personal cycling trainer to prepare you for this kind of training.

5. You're not alone on the road

We're tired of hearing news about accidents involving runners. Frequently, the responsibility is the responsibility of the drivers but it must be clear that we are not alone on the road so we must respect the traffic signs, signal the maneuvers to other road users, drive in single file or 2 by 2, etc.. It is also advisable not to go after lorries or other cars that, due to their size, prevent good visibility, always keeping the safety distance under all circumstances.

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