Post image for How to Choose A Top Quality Pair Of Fingerless Cycle Gloves

Wondering why you need a pair of fingerless cycle gloves other than seeing other riders wearing them?  Are you often overwhelmed with the choice of fingerless cycle gloves at the local bike shop and just grab-and-go with the cheapest you can find?

First, let’s get clear why every cyclist should wear a set of good quality fingerless cycle gloves for summer cycling:

1. To protect your palms:  you should wear fingerless cycle gloves on all rides in case you fall.  If you do fall, your palms are usually the first the slide along the tarmac and cause an incredibly painful road rash injury.  Road rash is painful enough on the side of your legs, but when it happens to the palms, you’ll find you’ll be disabled in using your hands for weeks – perhaps even keeping you off work and such like.

2. To help stop you falling off your bike: it’s not only your body that sweats buckets – it’s your palms.  If you don’t wear cycle gloves, you can easily slip on the bars when getting out the saddle.  Your hands can easily slip off the bars if you hit a road bump or such like.  Gloves work in conjunction with handlebar tape and give you the best grip when the going gets tough.

3. Better power to the pedals: surprisingly with better hand grip on the handlebars, you can also get better leverage from the pedals – with peace of mind!  There is nothing worse than cycling up a steep long climb and finding you have to grip harder in case you slip, using up needless energy in the process and slowing down your power to the pedals, or not get out the saddle ‘just in case’ …Put your worries to rest and wear a set of good quality bike gloves!

3. To help shock absorption:  over the course of a long bike ride you’ll find there is plenty jarring from the road.  The jarring can hit the bones in your writst and send shock waves up your arms which at times can be incredibly painful!  As well as the problem of jarring, you can also experience painful shoulder ache about an hour into the ride.  This is usually due to not riding with adequate cycle gloves that help support your upper body weight sufficiently onto the bars.

4. Protect you from sunburn:  You might not think this is important, but riding with a pair of fingerless cycle gloves can do a great job of protecting your hands from painful sunburn. If you think about it, the backs of your hands get the most sun exposure, so look to protect them. Remember also, the skin on the back of the hand is thin and is therefore a common place for skin cancer to develop.  As well as using a sunscreen, wearing gloves will keep this vulnerable area fully protected.

What constitutes a good quality pair of fingerless cycle gloves?

With all this in mind, you set off to the bike shop, or you look online.  You see there are lists of fingerless bike gloves and don’t know which would be best.  Here’s a rundown of what I look for in a good quality fingerless bike glove:

1. Leather vs synthetic leather palm:  for accident protection pure leather is best for a bike glove.  However, as you’ll quickly find out, or already know, pure leather gloves are incredibly difficult to keep soft.  With velcro fastenings, you’ll find bike gloves stick to clothing and with all best intentions, end up in the washing machine.  Pure leather are usually ruined if washed, yet as you are sweating, your gloves will need to washed after every ride.  Look for synthetic leather gloves instead.  This material gives you the softness and road slideabiiity if you fall, plus you can wash them without them being ruined.

2. Good quality padding:  now this is critical to rider comfort as mentioned above. You need to look for a thick pad in three areas.  One across the top of your palm, one at the bottom of the thumb palm area and one on the far side of the palm.  You need these pads split up so you can bend your hands round the handlebars.  Thickness is key, as is breathability.  Think cat paddy paws…!

3. Shock absorption gel:  now this is where most gloves fall down and fail miserably.  If a bike glove says ‘gel’ on them, make sure the ‘gel’ is a harder or thicker form of material.  You are ideally looking for a thicker area of padding, or even better plastic gel that covers at the foot of the thumb area.  This small patch of thicker material or plastic can make a huge difference to rider shoulder aching.

4. Backs of hands fully covered:  Look for gloves that fully cover the backs of your hands.  Nothing worse than wearing a pair of cycle gloves with a gap or hole, only to find you get a painful sunburn patch!  Remember to think about full hand protection from the sun at all times.  A thin covering like lycra is best as it is more flexible over the backs of the hands, and more lightweight than other materials.  You are also looking for towelling material over the thumb area to help wipe sweat away.

5. Finger pull-off tabs:  look for a little tab between fingers to pull off the gloves.  Without this, you’ll be tugging to get your bike gloves off and then they come off annoyingly inside out!  Look for just one or two tabs only.  Some gloves come with multiple tabs linking each finger which personally I think is overkill and might have the added disadvantage of getting caught on something.

6. The Fit:  I couldn’t leave this post without mentioning getting the fit Right!  Get bike gloves too big and they won’t serve their purpose.  Get them too small and they will squeeze your fingers too tight and feel uncomfortable. Ideally you need to try them but for online shopping that isn’t always possible.  They need to feel snug, but not overly tight, or too loose.  I find that gloves tend to be a smaller size than what they advertise…so bear this all in mind if buying online.  Read the reviews to see how the fit is generally working for other cyclists.

My recommendations of the top 4 fingerless cycle gloves out there:

Here is a picture of my gloves made by Chiba – a bike glove manufacturer from Germany, which I have found to be the best gloves I’ve ever worn and I have had them for 4 years.  The reason they are so good is not only do they fit well and have excellent durable padding, but the bio-cell plastic patch has eliminated much shoulder ache I used to get on long bike rides AND they have lasted the washing machine test, which is rare for a cheap summer bike glove that usually falls apart by the end of summer:

fingerless bike gloves

The only problem is I can’t find a 2013 version of the same glove shown here with the plastic gel (bio cell) which is a shame.

If you visit the site you’ll see a superb  range of gloves and I’m sure if you ask them you might find the originals or get them custom made!

Other bike gloves which I think warrant a mention are the following.  They have most of the attributes above to qualify as a good quality summer cycling glove – and should help you whittle down your buying selection:

I hope this post has been able to help you get clearer on why you should invest in a good pair of summer fingerless cycle gloves, and what makes up a good quality pair!  If you’ve used a good pair of cycling gloves, then do share with others below the link and where you found them!  Also, if this post was useful, do share it amongst your friends!

 

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Post image for What to EAT 24 hours before your First Sportive?

Wondering what to eat 24 hours before your first sportive?

If you’re wondering what to eat the day before your long distance event, then relax!  Now is not the time to start reducing calories or eating some new ‘sports nutrition’ you are unaccustomed to!  If you’ve not eaten the healthiest choices over the past 3 to 6 months, then changing to a new approach a day or even a week before, isn’t going to do much for your cycling event performance (and overall health).

That having been said, there are a few things you DO need to be aware of the night and few hours before your long distance event.  Below is a basic strategy you can use before every sportive – adapt it for your needs. The key is to keep it simple.

The overall general rule before any long distance endurance event is to ‘eat and hydrate well’!

Some of the best foods for pure energy (NOT necessarily nutritional ‘goodness’) are ‘complex’ or ‘slow release’ carbohydrate based meals.  For example, racing cyclists tend to eat pasta based dishes the night before and even the morning of a long distance bike race. There IS a reason for this and it isn’t simply based on tradition.  If you compare carbs per 100g across most carb foods you eat (cereal, bread, potatoes) you’ll quickly realise that pasta (and rice) has the highest energy (calories) in the from of carbs per 100g.

However, just because these foods are great for energy, does not mean you should eat them regularly in your diet!  I made this dietary mistake as an athlete, thinking I should base ALL my main evening meals around pasta and rice!  The reason being, carbs like this although sustaining, don’t give you much nutritional value over the long term.  You ideally need to substitute pasta based meals with nutritionally wholesome carbs like vegetables (full of vitamin C, folic acid, b vitamins and iron).

If you are used to drinking a carbohydrate sports drink the night before a long ride, then by all means do that the night before your event!  A sports drink can alleviate the ‘feeling of fullness’ and ‘digests faster’ to get more carbs absorbed per mouthful.  But remember, the body can only stock so much carbs in your liver and muscles – of which you can get ample from a good pasta meal.

If you don’t like pasta, or it isn’t on the hotel menu, then steak and chips or a rice dish will suffice. As long as it is calorie dense and full of carbs and it ‘fills you up’, it will serve its purpose!  Things to watch here are the salt levels.  If you eat too much salty food the night before, you can feel the need to drink loads of water to compensate, causing bloating, hampering sleep and may impinge on the morning’s breakfast which is your final critical meal before setting off.

You also need to hydrate adequately over the last 24-48 hours before the start of your event.  Water or an electrolyte solution is ideal.  Try not to drink in big quantities, just sip over the course of the evening.  Alcohol is an absolute no-no simply because even a pint of beer can be extremely dehydrating, and can have adverse effects on your cycling the next day.

Before you get up the next morning, drink a pint of water. This will kick start your system into getting re-hydrated as soon as possible.

Breakfast is the last main meal before your ride.  From experience, the longer the distance of the cycle event (or the less explosive or ‘intensive’ the effort, like a long distance 100 mile sportive), the later you can have your breakfast, but absolutely no later than 2 hours before the start of any event.  You need some room to digest your food or you’ll get stomach cramps or associated problems.  Ideally, leave 3 hours gap if this is your first ever cycle event.

However, if you were to ride an intensive time trial or criterium race, i.e. very intense efforts, then you ‘should’ ideally eat your breakfast 4 hours before the start.  The reason being is the stomach draws a lot of blood from the body to digest food.  If the effort is intense and performance absolutely key over a short distance like a 10 mile time trial, then you want a minimal amount of food digesting in your stomach with all your oxygen rich blood directed towards your legs!

For performance racing and early morning starts, you can now see where sports nutrition drinks can come in handy.  However, for a long distance sportive, you certainly don’t want stomach problems, but at the same time, eating a good meal ‘relatively late’ shouldn’t be a problem, and can even keep your energy running for that bit longer over the first quarter of the event.  Again, you have to find what works best for you.  Everyone is different so please take my advice (based on personal experience) with a pinch of salt (no pun intended:-) ).

At breakfast you want to eat the most energy sustaining foods.  Porridge oats are arguably the best food for cyclists. A bowl of porridge will keep energy levels topped up well into your ride – of course you still need to eat your cereal bars, gels along the way.  You can have some protein with this meal as well, like an egg.  Drink and hydrate in small quantities up until the start of your event.  For hydration, take a small bottle in the car (if traveling to the event by car) and sip it up until your event start.

Usually at the event, you shouldn’t have anything solid to eat before the start, just to make sure you don’t induce a sugar spike that can leave you bereft of energy just 20 minutes or so after the start line.  Sugar spikes (and falls) can trigger from eating sugary bars or gels right before the start. O.K, some cyclists swear by having ‘something’ right on the start line, but the ‘general rule of thumb’ is to only start eating solid food again once the gun has gone…!

As you can see, keeping your eating strategy simple is key. However, don’t just take my word for it: test to see what works for you. In summary, aim to eat a good carb based meal the night before and the morning of your event.  Avoid alcohol at all costs. Make sure you are adequately hydrated right up to the start, and make sure breakfast is the last solid meal you eat at a minimum of 2 hours before a long distance biking event.  Above all have fun and a great ride!

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