TOP TIP!!

7. Grease your bearings! To keep your bike in tip top condition make sure you get the main bearings cleaned and re-greased at least once every 1000 miles if not more during the wet winter months. These include front and rear hubs, headset and possible the bottom bracket....
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TOP TIP!!

5. Hours and hours of training will not increase your fitness. It is the recovery afterwards that makes you fitter. REMEMBER, always allow recovery periods in your training regime. Training = Fatigue Recovery from Fatigue = Fitness
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TOP TIP!!

4. Attaching your race number to a race belt creates less drag than pinning it at the four corners. Why? Pinning in the corners or using two race belts creates a parachute effect which catches the air. It is better to have the number flapping around as this...
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TOP TIP!!

3.If using Bananas as an energy food during training try and eat them when they are really ripe. 'Green' bananas have higher GI and can be harder to digest.
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TOP TIP!!

2.If you suffer with Hayfever, try eating locally sourced honey during the spring and summer. It contains pollen which may help reduce your body's reaction to it.
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TOP TIP!!

1.When changing your inner tube or tub, inflate the tube slightly before fitting to help the tube and tyre go together. This is especially relevant when you are inflating a tyre using a Co2 capsule.
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