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Make a pit stop anywhere, anytime during your training rides with this Gas Station Refuel Guide

You pump up the bike tires, check your saddle height, cover yourself with sunscreen, you open the cupboard trying to figure out what to bring for a mid-ride snack, but nothing looks appealing. Instead of agonizing on what to bring, why not just ride “light” and stop at a gas station to refuel. Gas stations are everywhere. It is a good place to stop, take a break, stretch your legs, use the restroom and refuel.  Here are some ideas on what to pick up from the gas station to refuel during training rides as you get ready for Kerrville Tri

Short Ride Refuel

For short rides, 1 to 2 hours, a bottle of water, or your favorite electrolyte drink are great choices to rehydrate. If you notice that you’re hungry, go for a banana, energy bar, or even candy such as Skittles. These are all great ways to get some quick calories in. They are easy to digest and allow the body to absorb the calories quickly.

Refuel Guide for Medium Rides

For medium rides, 2 to 3 hours, in addition to water and electrolytes drinks, also consider having a coke. Studies that found that caffeine can enhance exercise performance. And for your snack, consider having something high in calories and with some fat. Food with a bit of fat will keep you feeling full. Muffins, Snickers, and trail mix are some great options. Keep a good balance of carbs, protein, and fat for sustained energy.

The Long Haul Refuel

For rides longer than 3 hours, consider getting food and drink that is appetizing and you’ll actually enjoy. If you have been on the bike for hours, the last thing you probably want is another gel or chew. On those hot days, an ice-cold soda or Red Bull is a great way to refresh yourself. Maybe even consider getting an ice cream sandwich. If the gas station is serving fresh-made food, that is a great option. A fresh-made hot breakfast taco is a great mood booster when you are in the middle of a long ride and feeling tired. The goal is to get food that you want to eat and get the needed calories to finish the ride strong. 

You’re Ready to Ride!

How to Refuel at the Gas Station During Training Rides

Pro tip: Don’t forget to grab your debit card and look over these must-know rules of the road before you head out for your next ride!  Now you know exactly what to eat to keep your energy levels where they should be during your workout. Next time you’re out for a training ride and don’t shy away from stopping at the closest gas station! With this Gas Station Refuel Guide, you’ll know exactly what you need to replenish your body so you can get back on the road!

If you have a favorite, go-to snack at the gas station you grab when you’re in need of a quick refuel, share it with us! We’re always looking for new snacks and treats to try during our training rides. We’re on Facebook and Twitter and would love to hear your suggestions.

Many people don’t realize that a few millimeter adjustments can make a huge difference on how they feel on their bike. If you have the feeling like you are not making gains or if you have pains after riding, you may want to try adjusting your saddle height.

What is Saddle Height?

The saddle height is the distance between the heart of the pedal axle and the top of the saddle.

Saddle height is set by adjusting the seat post to an ideal height that balances comfort and power on the bike.

Why Change?Kerrville Triathlon adjust saddle height

Saddle height is arguably the single most important adjustment on your bicycle. Incorrect saddle height can contribute to saddle discomfort, anterior and posterior knee pain, poor leverage, and ultimately limiting power production. When you are doing your best to fuel your body, you may be losing power other ways like incorrect saddle height.

Ways to Set Your Saddle Height

There are many methods and formulas to derive at “proper” saddle height. One of the best approaches is to establish it based on the rider’s individual ride characteristics and flexibility.

Today’s technological influences impact shoe, cleat, and pedal contact points so dramatically that it is important to have your saddle height evaluated by a knowledgeable and qualified bike fit specialist. Click To Tweet

If you are looking for recommendations, you can visit with Josh at Jack & Adam’s Fredericksburg or with the crew over at Mellow Johnny’s.

A bike fit specialist can detail in what way your individual characteristics and equipment may be contributing to any performance or biomechanical limitations.

If you can’t make it to a bike fit there is still a solution. Before your next ride if you want to experiment at home you can follow the “heel to pedal method”. This will get you in the ballpark range before you can see a professional.

Bit fitting saddle height

First, mark the current height.

Then, put your bike on the trainer. Pedal around to make sure you are in the position you normally ride in. Place your heel on the pedal and pedal backward to reach the six o’clock position. Your knee should be completely straight.

If you are having trouble making contact with your pedal with your heel – the seat is too high. If your knee is bent – it is too low.

Make very small adjustments, in millimeters until your leg is straight with the heel on the pedal.

Adapting to Your New Saddle Height

Once a proper height is found, wrap a strip of electrical tape around the base of the post where it meets the seat clamp.

Take measurements and record in a safe location for future reference.

Make the first few rides out on your new saddle height short and sweet. It can take a few rides before your body is adapted.

If you experience any new pains be sure to follow up with the person who did your bike fit. Do not ride through the pain. Click To Tweet

It is good to get your bike fit looked at at least every few years or if you get new equipment such as new shoes or pedals. Check here to see how often you should replace some of your gear.

Ride Happy!