A Checklist for Good Cycling:

Bike Care

• Lube all pivot points/chain/cable entrances every time bike gets wet.
• Air in tires frequently to max recommended pressure.
• Check bike for loose parts, loose sounding when bounced.
• Spin wheels and look between brake pads for straight wheels.
• Wipe down sweat and juices from you and your water bottle.
• Wipe down/ lube chain frequently
• Use dish soap and water and a soft scrub brush. This works much better than degreasers on energy drippings. Remember to lube after washing.

Training

• Use easier gears that cause legs to pedal faster at same mph. (try for 90 to 100rpm)
• Stand and pedal out of seat to give your butt a break and stretch muscles.
• After a good base of miles (500 to 1000 miles) do interval training to increase your average mph and condition you for more intense rides.
• Change hand positions frequently to keep your hands/neck and shoulders feeling comfortable.
• Learn to hop your bike over potholes.
• Learn to look beyond the next rider in a group for safe group riding

Equipment

• Wear a helmet for EVERY ride! Enough said!
• Use BIKE SHORTS! Enought said! GET A SEAT THAT MAKES YOU HAPPY!
• Bike shoes/ clipless pedals
• Use bike gloves and grips or handlebar tape that are padded.
• Use narrower tires if you have a mountain bike to make riding distances MUCH easier.
• Get aero bars or bar ends as appropriate if you are a frequent rider.
• Carry a spare tube/ tire levers/ pump/ patches/ folding tool set/ phone change in your seat bag

Misc

• Use energy bars/ drinks and gels for long or intense rides.
• Use them in training to see what works for you.
• Plan your training back from the major events you will enter for the season. You'll need to taper and get final speed work in before the event, have your endurance building phase prior to the taper, a power building phase prior to your endurance period and a base period prior to that.
• NEVER wear headphones on ANY ride. They really do isolate you from whats going on near you.