Step1
Remove any additional accessories from your bike including racks, reflectors, mirrors, bells or lights (leave lights on if you'll be racing at night).
Step2
Inspect the frame, fork and all components on the bike for cracks or other signs of trouble. Repair or replace any obvious problems.
Step3
Set your saddle height by placing your heel on your pedal (in your riding shoes) and raising the seat up so that your leg is straight on the bottom of the pedal stroke (6 o'clock position). Your seat should never be so high that your hips rock when you pedal. You may want to lower your seat if the course is very technical and has many steep downhill slopes, but you may pay for that on the uphill portions. When your seat is at the optimum height it allows you to get full leg extension and full use of your leg muscles.
Step4
Set your saddle position - start by having it level with the ground and try it that way for a little while. If you are putting too much weight on your hands, raise the saddle's nose by a degree or two. If the nose is uncomfortable and you experience any numbness, lower the nose a degree or two. It may take a while to find the perfect saddle position for you.
Step5
Set your saddle's fore/aft position by adjusting it so that when your are seated and have your pedals in the 3 o'clock and 9 o'clock positions, your forward pedal spindle is in line with the small bump just below your kneecap.
Step6
Position your handlebars so that they are between an inch and 2 1/2 inches below the seat. The lower they are, the more control you'll have when climbing, and higher bars give more control when descending. Look for the perfect balance of the two to find the best handlebar position for you. You can adjust your handlebar height with riser or flat bars, different stem heights, and spacers under the stem.
Step7
Be sure that the ends of your handlebars are covered by the ends of the grips or are filled with plugs.
Step8
Position bar ends anywhere between parallel to the ground and a 45-degree angle from this parallel. Go to the lower end of the spectrum for more performance-oriented positioning.
Step9
Inflate your tires to a tire pressure that works with your weight, the tires that you are using and the course conditions.
Step10
Choose clipless pedals over platform pedals with toe straps. Although clipless pedals are a bit intimidating at first, you get a better connection with the bike, and they are much easier to get in and out of than toe straps.
Step11
Check to make sure that the chain is clean, lubed and not stretched. Chains stretch over time, and this will lead to bad shifting and gear slippage.
Step12
Check the front and rear derailleurs to make sure that they are shifting properly and cables are in good condition. Bad shifting is not only very frustrating but can also blow the race for you.
Step13
Be sure that your brake cables, pads and levers are in good condition and working well.
Step14
Turn your handlebars from side to side and see whether there is any play in the headset or whether you hear any grinding noises. Disassemble, clean, grease and adjust if necessary.
Step15
Check your suspension fork for smooth performance and no play in the fork legs. If your fork isn't sliding easily, refer to your owner's manual or check with a local shop for maintenance.
Step16
Ride your bike after doing any adjustments or repairs. You'll want to feel comfortable and confident at the start line.
Comments
Anonymous said
on 1/26/2006 Use of the heel on the pedal to lock the knee results in a slightly flexed knee at bottom dead center of your pedal stroke when clipped in. The heel will naturally lift during the stroke, so using it as a saddle height guide is fine. Bicycle shoes don't have cleats in the heel, so you will never lock out using this method! Hammer on!
Anonymous said
on 11/22/2005 You shouldn't have a locked-out leg, as any slight tension in the ITB will become noticeable and painful. You should have a slight flex of the knee at downstroke. Find this by pedaling backward with you heel on the pedal, it should just come off the pedal if the saddle height is wrong. Change it, before people get injured!