Take A Check
Give the pedals a check
before every ride and a clean
afterwards, especially on wet
and muddy days – they’re
exposed to the elements more
than most working parts and
grit can stick to the grease you
need to apply to them.
“Look for any signs of wear
and tear, or more terminal
issues like cracked plates or
lost screws – and get into
the habit of greasing them
properly,” Wallis advises.
“This should include
occasional more intensive
cleanings, where you
remove them and clean them
thoroughly before regreasing
the threads,” says Wallis.
Use Fluid Moves
If it’s been a while since you
took the pedals off for a full
clean, remember to use WD40
or a similar penetrating fluid to
loosen the thread, and re-apply
it every few turns to ensure
they unscrew smoothly. The
pedal may have become dry and
corroded over time, and could
be damaged while you try and
take it off,” Wallis says. “Lightly
lube the pivot and the springs
of the pedals to ensure they’re
moving smoothly, and check for
wear on the pedal plate around
the bearings regularly.”Treat your Cleats
“Get into the habit of cleaning
away any dirt and debris from
the soles of your shoes at the
end of every ride. Regularly
check them for any
problems too, paying special
attention to the working
joints like the screws.
“Some cleats have
‘use by’ indicators on them but
it’s still worth checking them forgeneral signs of wear such as
worn tensioner screws, or if you
notice squeaking or excessive
rocking motion of the foot on
the pedal. Riding with over-worn
cleats can affect your pedalling
mechanics and raise your risk of
imbalance and overuse injuries.”Grease Is The Word
“One thing many cyclists
neglect to do is to grease the
bolts of the cleats, which can
result in them seizing up,”
says Wallis (the bolts, that is,
not the cyclists themselves- although they do tend to
become quite irate too).
“There’s no excuse either,
since it’s a quick and effective
job to do: simply unscrew
the cleats and apply a dab of
anti-seize compound to the
thread. There are a several
brands you can use - Shimano
Anti-Seize works well.”
How to recognise DOMS and what
you can do to avoid itTACKLE DELATED
ONSET MUSCLE
SORENESS
What is IT?
Aching or stiff muscles a day or two after exercise
are characteristic of Delayed Onset Muscle Soreness
(DOMS). It often occurs after a sudden increase
in exercise levels or training, and is a result of
microscopic muscle fibre tears. Eccentric exercises
(e.g. lowering weights, squats, running downhill) are
the most common triggers. Normal cycling is entirely
concentric – the muscles are not lengthened against
resistance – but a heavy ride can still cause DOMS.Treating DOMS
There’s evidence that active recovery can help with
DOMS. After an intense effort, cool down with a spin
on the turbo or a gentle ride around the block. Sports
massage, or the use of a foam roller, has been shown
to help, as has wearing compression clothing after
exercise and even Yoga. Anti-inflammatories, ice packs
and rest are worth a try and gentle stretching feels good,
even if the evidence doesn’t back up its effectiveness.Preventing DOMS
A thorough warm-up before a big effort can
reduce DOMS. Eccentric exercises are good for
building strength, but if you’re new to them, try to
stick to the 10% rule of not upping your activity by
more than 10% per week. If DOMS is a recurrent
problem, consider talking to an experienced
coach or sports physio. If your soreness doesn’t
settle within a week, seek medical advice.LOOK AFTER YOUR
PEDALS AND CLEATS
Bike mechanic Martin Wallis (walliscycles.com) reveals
how to keep your cleats clean and your pedals perfect88 // March 2016