Hertfordshire 100, 60, 25

Road bike / hybrid recommended.

All riders are strongly recommended to wear a helmet. A selection of helmets will be available for purchase on the day.

Your bike should be set up with everything running smoothly. Essentially:

• The chain should be clean and lubricated (but not over-greased) and definitely not rusty.

• Brake cables should be in good condition and moving smoothly through the cable-sheaths. The brake-shoes should neither be worn nor rubbing on the rim of the wheel as it turns.

• Your gears should be set up so that you can change gear smoothly without the chain slipping or jumping off the cogs of the cassette (on the back wheel) or chainset (where the pedals are).

• Tyres should be correctly inflated and the tread not worn or bald. Also, knobbly mountain tyres on road surfaces creates more rolling resistance – fitting road or intermediate tyres will make riding easier.

• Saddle height is the most important consideration in ensuring comfort over the duration of a ride: too low and you’ll wear yourself out quicker and get a lot of knee pain; too high and you’ll be over-extending your leg muscles. To set the height of your saddle correctly, when stationary position the heel of your foot on the pedal with your leg fully extended – this will ensure that when pedaling you’ll always have a slight bend in your knee at the furthest extension. (You should be on tiptoes when seated stationary in the saddle.)

• The correct handlebar height is also important in ensuring your comfort over an extended period and preventing both lower back and neck pain. Setting the correct position depends on the type of bike and personal preference, back flexibility, and arm length. Don’t be afraid to try different positions to find what’s best for you, but as a rule of thumb:
- For hybrid and mountain bikes a more upright position is best, with the handlebars positioned above the level of the saddle (e.g. 2” – 4”).
- Road (‘racing’) bikes are generally set up with their handlebars positioned a standard 2” below the saddle but may be anything up to 4” below the saddle. However there has been a recent move toward setting the handlebar level with the saddle, which is more comfortable for most riders.