• For the nightly recovery drink recommended in Optimal Muscle Performance and Recovery, I've been using Pro-Rated Whey. It's pretty affordable at Costco -- under $20 for 45 two-scoop servings, which provide 44 grams of protein. It also has added glutamine and whey protein isolate, but not added branched-chain amino acids. The whey provides quite a bit, however. -- Alan F.
   

• To keep dripping chain lube and other debris off your carpet or floor during bike maintenance, use a "Blitz" drip pan. It's made for engine rebuilds so can be found at many auto stores for about $5. Just wipe off the mess and stand it against the wall for next time. -- Neal B. (click photo to zoom)
   

• Beware of putting a disc brake on a road bike. You need an extra-strong fork. My custom bike had a front disc and an ordinary fork. All I had to do was brake hard once, and the fork bent and I fell. A disc applies the braking load at the end of the fork arm, which gives it a lot of leverage to twist the fork. -- Don B.

• Want to make sure you pedal easy enough on recovery rides? My rule is that if you can't carry on a conversation, you're going too hard. When we go on a recovery ride, we call it a "social ride" and socializing (talking) is our focus. Plus, this helps less-fit riders feel like they're not holding anyone back. -- Mike I.

• Even better than a regular road bike for around-town transportation is a road bike converted to a fixed-gear. It can be done cheaply. The lack of mechanical contrivances reduces the need to maintain the bike as much. The hub acts as a rear brake, requiring only a hand brake in front. And if you have varied terrain in town, you get some intense strength training going uphill and hardcore spin training going down. Bonus: You can hang out with the crusty bike messengers! -- Steve S.

• My favorite foot covering if it looks like rain (yep, most of the time here in Oregon!) is the Burley bootie, but modified with a Velcro "shoelace" across the top to make it snug. This is the only bootie I've found that keeps my feet dry (really!) in wet weather. -- Rob T.

• A great product that will keep hands warm in winter is Pogies. These covers fit over the handlebar and are secured with Velcro, making it easy to move them from bike to bike. All you need to wear with Pogies is polypro glove liners, unless it's really cold. I've never had hands so warm. -- Remy H.

• If you need to hold your front wheel in place on an indoor trainer and don't want to spend any money, use one of the many old saddles you have lying around. Just turn it over. The rails hold the tire and the seat material keeps it from slipping. It'll also raise the front wheel a bit to give you a more normal feel. -- Ron G.

• To endure riding on a trainer, I use a Blackburn Speedreader and spend the winter catching up on back issues of Field and Stream. I use clothespins to keep the magazine in place, and I put the fan behind me so the pages won't flutter. Say, do I go faster on my trainer with the wind at my back? -- Eric S.

• When riding the indoor trainer, I place a thin towel along the bike's top tube so it drapes over the sides. When I sweat like a stuck pig at 100 rpm for 45 minutes, the sweat falls harmlessly into the towel. I also keep a spare hanging on the handlebar, and by the time I'm done, that one is pretty moist as well. -- Brian L.

• I use Pledge wipe cloths for a quick cleanup after a ride. No overspray and easy use. They polish and clean in one quick step. Great for the indoor trainer, too. -- Bill C.

• After I wash my bike, I use my electric leaf blower to dry it. It helps get the water out of all the places it shouldn't be. -- Gary W.

• Put a couple of gel packets in the leg of your shorts with the tops sticking out. This way, you don't have to fish for them in your pockets when the hammer is down. -- Adam S.

• After trying double and triple cranksets on my LeMond, I found an answer that works better than either. A 110/74-bolt circle crankset allows me to use 46/34-tooth chainrings that cover all the riding situations I find myself in. Most of the gearing on today's road bikes is more suited to Tour de France racers than the average roadie. -- Smokey S.

• When riding into an intersection, always make eye contact with a driver who might cross your lane. I did this for eight years as a bike messenger and never had one cut across me once eye contact was established. -- Byron D.

• Kellogg's Krave bars are great ride food. They have comparable carbs and protein as the high-priced energy bars and are more effective than traditional candy bars. A six pack cost about $3 in a supermarket's pop tart area. -- Robert G.

• I commute 40 miles roundtrip in the blazing Phoenix sun. I've found that alcohol-based sunscreen sprays work much better than oils, creams or lotions. A spray goes on fast, dries quickly and seem effective longer. I bought a small spray bottle that I refill and keep in my pack. -- Mike E.

• Sun Precautions sells a bike hat that fits under the helmet to protect the back of the neck and ears. If you're skillful, you can make the same item out of a standard ball cap. Cut off the brim and adjuster, turn it around and sew a lightweight cloth (piece of sheet) where the brim used to be. The denser the weave of the cloth, the greater the sun protection. You can also use the UV-protection wash sold in the cloth dye section in drugstores. -- Chuck V.

• Here's my tip for learning to ride safely with no hands. Practice on a heavy bike. My lightweight aluminum frame is so twitchy it was hard to ride no-hands. But my old steel bike is a lot more stable. After a few days of practice, I was able to transition the skill to my good bike with no problem.

• Thirty bucks for Specialized Bar Phat handlebar padding?! You have to be kidding. Buy some thin felt for a buck. Bend it, layer it any way you want. It's cheap enough to experiment with. Cuts vibration, fattens the bar. -- Joan R.

• Pad your handlebar with a section of folded inner tube, then wrap it with cork tape. The tube is easily varied in density and shape. It's cheap and simple. -- Jacob O.

• To get good at riding no-hands, do it on the rollers in winter. Once you can accomplish that, doing anything no-handed on the road is a piece of cake. -- Chris B.

• Use Seam Grip to patch cuts in tires. It's made for sealing tents and such. Clean the inside of the tire with alcohol (not scotch, never waste the scotch). Apply a thick coat inside and a thin coat outside. -- Harth H.
   

• Here's my trick for dealing with a chasing dog. I keep an old bike repair rag tied in a knot in my jersey's right rear pocket. It's not heavy, just something I can flip onto the ground when a dog comes up the side of the road. He'll usually stop or pause to sniff it, which gives me time to get out of his territory. -- Tim M.
   

• To prevent bike shimmy on fast descents, I keep one knee against the top tube. But even better, I keep most of my weight on my pedals and almost none on the saddle. This puts my weight below the axle centerlines and really makes a difference. -- Don S.
   

• To get rid of elbow tendinitis from cycling, I used a combination of ice three times a day, hand-grip exercises and extra core workouts to help reduce the need to support my upper body with my arms. Icing is probably the most important thing, and you should continue for a few days after the pain is gone. -- Dino A.
   

• Keep a pair or latex gloves in the bag on your commuter bike. When you need to fix a flat or make any other roadside repair, slip them on and your hands will stay clean. Some employers may disapprove of biking to work if you show up with greasy hands. -- Thomas B.
   

• When mounting tubular tires, use an old toothbrush to spread the glue on the tire and rim. -- Mike P.
   

• The foolproof remedy for stinky bike clothes is Wisk powdered laundry detergent. If you have clothes that smell so bad you can't get the odor out, soak them overnight in the washer with a scoop of Wisk and then run the washer as usual. -- Ellen K.
   

• Here are six of my favorite cycling tips:

►  Put nickels between the pads and rims when adjusting the brakes. When you remove the coins, the pads will be set at a perfect distance.

►  Make a habit of taking a sip from your water bottle as soon as you begin riding. This sets the pattern for hydrating instead of waiting till you're thirsty.

►  To protect your face in winter, apply a light layer of Vaseline or A&D Ointment. But not on your nose or your glasses will slide down.

►  Add a cup of clear vinegar to the final rinse cycle when washing cycling clothes. It'll remove all soap residue and perfume.

►  To prevent cramps, add Morton's Lite Salt to your water bottles. A quarter teaspoon has 290 mg of sodium and 340 of potassium.

►  Apply a vinyl conditioner such as Meguiar's Vinyl/Rubber Conditioner, to your cycling shoes, especially after a ride in the rain. Don't use a product like Armor All unless you want a horrid shine. -- Cajun

• Beware of shorts with a gel pad that's contained in plastic. Yes, the pad might be nice and soft, but the plastic can't transport moisture. Sweat can pool, making your crotch wet and leading to skin irritation like a diaper rash. -- Richard R.
   

• When it's so cold that even two pairs of tights aren't enough, put newspaper over your knees between the layers for more insulation. A thickness of four sheets cuts the wind and traps heat. It looks a little goofy, but it beats knee problems. -- Tom P.
   

• If otherwise effective products like Endurox R4 have a gastric downside for you, try taking them with Beano. Beano stops the side effects but the product still seems to work. -- Mike
   

• Water! Water! Water! Before rides, during and after. Experience has proven it for me time and again -- if I drink lots of water, I don't get sore and I recover faster. -- Bill M.
   

• New nutritional secret weapon? PayDay candy bars are a great ride food. Made from salty peanuts around a caramel core, PayDays are tasty and provide a long "burn" thanks to ample fat and protein in addition to carbo. The 1.85-oz (52-gram) size packs a hefty 260 calories. -- Ed P.
   

• Use Preparation H ointment on saddle sores. It shrinks swollen tissue and soothes pain. Apply it five minutes before putting on your shorts, then slather on your chamois cream (if you use it). Also put a dab of Prep H on sores before going to bed. -- Sue P.
   

• To seal cable ends, use that liquid rubber stuff from Home Depot that's made for coating tools. Comes in red, yellow or blue. -- Ashwin A.
   

• Three tips for avoiding saddle sores: (1) never wear the same shorts twice without washing them; (2) use a lubricant such as my favorite, Assos Chamois Creme; (3) get out of your shorts and wash your crotch thoroughly as soon as you can after every ride. -- Tim S.
   

• I found a very nice online diary form that keeps riding stats for you and totals them up. You can find it at www.winningstats.com. It has a form you can download for Excel and set up any way you like. -- Gary S.
   

• To prevent chafed nipples from the straps of bib shorts, wear an undershirt base layer. A sleeveless model works great in hot weather and it wicks moisture, too. My favorite is the Ultrasensor T from Pearl Izumi. -- Doug F.
   

• I carry surgical gloves for roadside repairs. After using them, they peel off with the grease and dirt on the inside, and I ride away with clean hands. -- Gary W.
   

• For full-length insoles with metatarsal bumps, check The Walking Company, the high-end shoe store. Its house-brand insoles cost about $45, but that's less than custom orthotics. -- Virgil W.
   

• To dry soaked cycling shoes, remove the insoles, loosen the straps or laces and stuff each shoe with crumpled newspaper. Then put them on top of the hot water heater and leave them there overnight. The warmth dries the shoes by morning and does not subject them to the damage or stiffness caused by excessive heat. -- Jack P.
   

• You won't believe how close this sports drink recipe is to a commercial product. It has 110 mg of sodium and 38 mg of potassium per 8-oz. serving. Cost is only about 30 cents per half gallon. Compare that to $3 for Gatorade! You can adjust the sweetness to taste. -- John R.

► 1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts
► 8 tablespoons sugar
► 3/8 teaspoon of salt
► 1/8 teaspoon salt substitute that contains potassium chloride
► 2 quarts of water

• To guard against hypothermia, always carry a large trash bag. If you encounter a sudden rainstorm, stop and put the bag over you. It's instant warmth. This was done on an MS ride by the Red Cross, who saved a lot of us. -- BikerJudy

• In winter, wear a lightweight, fleece neck gaiter for skin warmth and to pull up over your mouth and nose to heat the air a little before you breath it. I have asthma that is triggered by cold air, and the gaiter really helps. The best type has a little elastic in the edges. -- Rowena W.

• Two ways to make drivers give you more respect on the road: (1) wear a jersey that looks like your country's flag, or (2) dress like the local bike cops. I did that by chance and realized how much difference it makes. -- Lon F.

• A solution I use is to put my hot drink in my CamelBak, then put my jacket over that. Keep the hose inside the jacket to stop it from freezing until you need it, but that's not too much of a problem. I also use this setup for cross-country skiing. -- Randy W.

• A website called Bicycle Coffee Systems has detailed reviews of 15 containers for keeping drinks hot on winter rides. Check under "Bottles & Cups." Shows that some people just have too much spare time! -- Jon P.

• Try the Nissan line of stainless-steel vacuum bottles if you want hot drinks on cold rides. If anything can keep a drink hot, they will. -- Chuck V.

• Here's another tip for avoiding a cold. If you can't frequently wash your hands when out in public, carry a little bottle of alcohol-based hand disinfectant. -- Adam S.

• Cyclists considering a carbon handlebar should be aware that manufacturers generally claim they should not be used with clip-on aero bars. Just a cautionary note for would-be long tourers and time trialists! -- Sherrill S.

• In temperatures that are borderline between knickers and shorts, cut the sleeves off an old T-shirt, pull them over your thighs, then put on your shorts. Snug, but not restrictive. Or, make knickers by dong the same with a long-sleeve undershirt. Easy-to-use layering is a must for riding in changing weather. -- Doug F.

• Tights, shmites. The best winter riding pants I have ever used are cross-country ski pants. Zippered at the ankles, windproof and water repellant, lined with fleece. A good source is www.sporthill.com. -- Harry R.

• Are frigid feet forcing you to forgo winter rides? Here's a page of solutions sent in by riders who enjoy toasty tootsies.

• Unbox new tubes, put them in a bag with talcum powder, shake a bit, then store them individually in small baggies. This makes tubes much easier to install. A tube doesn't stick to the inside of the tire, tends to find its own "center," and doesn't catch on the rim. -- Paul A.

• If you live near an airport and want to start rides against the wind, go in the same direction planes are taking off and landing -- always into the wind. If you're familiar with the air traffic patterns, you can spot these flying wind gauges 20+ miles from the airport. -- Brian D.

• If you want to brush your rear tire to knock off junk, but are worried about getting your hand caught between the wheel and frame, carry an old toothbrush. If the brush slips, no big deal. And added benefit is that your gloves last longer. -- Chuck P.

• To brush your rear tire, hook your thumb around the seatstay at a safe height and slide your hand down slowly. Keep your thumb tight and fingers loose. A very light brush is all it takes. I haven't gotten a cut finger yet, and my gloves stay cleaner -- less chance of a road-soot mustache! -- Michael V.

• To clean brake pad deposits off rims, use Scotchbrite. It comes in different coarseness grades, and unlike steel wool it won't leave metal residue in the softer rim materials. I cut a couple of pieces to fit inside the pads and ride around with the brake applied. Works like a charm! --Frank D.

• If you're looking for shims to solve pronation/supination issues, you might check with any professional ski shop. They have thin shims in 1/2-degree increments to do precise canting for ski boots. You should be able to trim and drill them to fit under a bike cleat. -- Tony M.

• Here's how I stop sunglasses from slipping down as I sweat. This works better than nonslip pads. I rub antiperspirant on the bridge of my nose, then put baby powder on top of that. My riding buddies think I’m pretty weird to “powder my nose” before a ride, but hey, it works! -- Rob F.

• The solution to my short leg (the right, by 3/8 inch) was to have a machinist increase the height of my right Speedplay Frog pedal by 3/16 of an inch. (Always correct for half of the inequality.) This eliminates wedges, lifts, shims and so on without making clipping in or out more difficult. -- Bill R.

• If your shoe's toe box is large enough, you can correct for a short leg by adding extra insoles. -- John G.

• On your easy days, keep yourself from riding too hard by focusing on your heart monitor, not your speedometer. Keep your heart rate down and you'll go as slow as you should. -- Lou L.

• To avoid the bonk, drink twice as much as you think you need. That's what I've been doing all season and I've felt much better for it. -- Jon P.

• To stop Look cleats from squeaking, spray the cleats and pedals with Pledge furniture polish before rides. Pledge doesn't collect dirt like other substances. In my seat bag, I keep a Pledge-soaked cloth in a baggie for tune-ups along the way. -- Greg C.

• I give a slow "presidential" wave to drivers who pass wide. It's surprising how many wave back (they see me in their rearview mirror). Often the following car will swing wide, too. I don't do this all the time, but on long solo rides it breaks things up and might do a little positive PR for cyclists. -- Tom F.

• If you have a wireless cyclecomputer and heart monitor, put some space between them. My Polar HRM won't work properly if I have it too close to my Specialized computer. After I moved the HRM to the end of my aero bar, no problem. -- Andy S.

• Put 8-16 ounces of energy drink in your hydration pack reservoir (CamelBak or similar type). Blow into the mouthpiece to add some air, then lay it flat in the freezer. When it's time to ride, snap the frozen liquid into a few pieces by whacking the reservoir on the counter. Then fill it with energy drink. It'll stay cold, and it won't be diluted as the icy hunks melt. -- Jonathan J.

• To clean your CamelBak reservoir, plop in two tablets of Efferdent (the stuff for cleaning dentures) with a little water. It bubbles like crazy, disinfects and lifts off any accumulated goo. -- Murray J.

• I carry a popsicle stick in my seat bag. It's a great tool for putting a derailed chain back on without getting greasy. -- Brian C.

• Instead of wearing mountain bike shoes so you can walk during a tour, look for actual "touring shoes" with recessed cleats. For example, the Shimano SH-T091 shoe is styled like a road shoe with a fairly flat, low-texture sole. It's very walkable but not as heavy or aggressive as a true MTB shoe. -- Dave B.

• Here's my memory list so I don't get to a ride and discover I've forgotten something important:

►Helmet

Hands (gloves)

Hydration

Hindsight (sunglasses, mirror)

Heels (shoes, sox)

Heat (jacket, clothes)

Hunger (food)

Hole (patch kit, spare tube, pump, tire levers)

Humectants (sunscreen, Chap Stick, Bag Balm)

How far (cyclecomputer)

Help (ID, money, map, first-aid, cell phone)

Happy trails! -- Amy R.

• "Spinning" works! It gets a bad name because of all the re-treaded aerobics instructors who lead classes. Here in Florida, all we can do to simulate sustained climbing is crank down the resistance on our spinning bikes and tilt them up to get a realistic angle. My strength gains are solely from a regimen developed by a heart-rate training guru who uses spinning as a real tool. -- Harold D.

• Organized rides and races often give you jersey numbers make of Tyvek or another tough material. Save them. A small piece can serve as a perfect tire boot if you get a gash through the casing. -- Chris S.

• I found a way to get a massage while on the bike -- ride across the narrow rumble strips that you find on many road shoulders. (Avoid strips that are giant ruts!) During a long ride, several seconds provide a much-needed massage for tired feet and hands. -- Larry S.

• Think seriously before you take your bike on vacation, especially if it's a family trip. If you're honest with yourself and it doesn't seem to be a wise thing to do, don't despair about fitness. You won't lose it in a week. And you can exercise in other ways, such as running, hiking, swimming and so on. -- Eric S.

• Here's a reason to ride in the big chainring rather than the small one if all else is equal. A bike shop owner told me that spending more time in the big ring will improve chain life. It increases the number of teeth in contact with the chain, thereby distributing tension. -- Steve T.

• To protect a saddle sore and still ride, use the Dr. Scholl's foot product that looks like small foam donuts. Center the hole on the sore. These pads stick well and are available in several sizes. -- Alice R.

• It was great to see chocolate milk cited as the ultimate recovery drink. I've read studies about consuming a 4:1 ratio of carbohydrate to protein within 30 minutes after a workout. Ovaltine, mixed according to directions of 2 tbsp. per 8 oz. non-fat milk, yields the magic ratio. Plus, it's good hot or cold. -- Jeffrey D.

• Another reason to shave legs: Without hair in the way, you can apply sunscreen more evenly over your whole legs, avoiding some nasty spotty sunburns. It's particularly helpful when putting on sunscreen during cold, dark mornings on tour. -- Eric R.

• In addition to brushing your teeth before eating and drinking after a ride, also use each first sip from your water bottle to rinse your mouth of pollutants. -- Howard S.

• To stretch foot muscles and tendons and possibly reduce foot discomfort while riding, roll your feet on a tennis ball. Start with short sessions, one foot for a couple of minutes at a time, to see if it's helpful. If it is, keep a tennis ball near your bike gear and roll your feet before and after each ride. Other good locations are near your computer or toilet. -- Dan N.

• If you're in Canada and go for a can of Mountain Dew to get a lift late in a ride, beware that it contains no caffeine. Canadian law permits only cola and similar drinks (e.g., root beer) to contain caffeine. Always read the label. -- Arnold G.

• I had written to you looking for training information for diabetics. I finally discovered the Diabetes Exercise and Sports Association (DESA). -- Marshall S.

• The best way to increase cadence without bouncing is to apply power to the pedals all the way around. This way, your butt stays on the seat because you're pulling up as well as pushing down. -- Carl K.

• Instead of taking a spare seat on tour to switch to if you become saddle sore, take a cover pad like the one QR makes. It's neoprene, gives about a quarter inch of padding and weighs about zero in your luggage. -- Fritz T.

• I have chronic patellar tendinitis. I use a product made by Biochem (Country Life) called LigaTend. It works so well that I recommend it for any type of ligament or tendon problem. It isn't as cheap as ibuprofen but there are no side effects. -- Peg B.

• Cut old tubes in half, then cut off the valve stem. They're a great substitute for webbing when strapping things like skis or surfboards to your car. -- Peter K.

• We use old tubes like bungee cords on our bike rack. They stretch well and don't scratch. -- Ellen K.

• Cut old tubes cross-sectionally to make little rubber bands. Then use them to hold your computer wire to the front fork. -- Stuart C.

• On large group rides, I'll take two tubes, including a patched one for the person that came unprepared. Hey, at that point I've gotten my $5 out of the tube and it can help someone else. -- J.D. K.

• Beside putting reflective tape on your rims between spokes, put some on the crankarms. It makes a very noticeable left-right flashing light as you pedal. -- Gary G.

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