Things to Check Before Every Ride.

Tires and Wheels
Make sure you check your tires to make sure they are properly inflated. Look for places where the rubber might be cracked, gouged or worn.

Also, check the nuts or quick release mechanisms that hold your wheels in place.

Brakes
Squeeze your brakes to make sure they apply enough pressure to stop your bike. Check for frayed or stretched cables. Also, look at the brake pads in the front and back to be sure they are hitting only the rims and not the tires.


Seat Post and Handle Bar Stem
Next, make sure your handle bar stem is fastened tightly and that your seat is at the correct height.

Helmet
Before you put your helmet on, make sure there are no cracks on the outer shell or inner surface. Check that the straps are adjusted so that the helmet fits snugly, and sits down on your forehead, hitting somewhere above your eyebrows. If you wear a helmet that rides up too high, it may not protect your head in the case of an accident.

Chain and Gears
The last thing to check is that your chain turns cleanly through your front and rear sprockets and doesn’t rub against the derailleurs. You can do this as you pedal when you first set off. At the same time quickly run your bike through its range of gears to make sure there are no problems with rough shifting, chain slippage, etc, and that the drive train is free from grime and doesn’t need lubrication.

Hydration
Poor hydration leads to decreased performance, increased body temperature and an increased heart rate. It can also raise your perceived rate of exertion (how difficult the ride feels to you) and lead to serious heat related injuries such as heat stroke.

So make sure you drink plenty of fluids before, during and after your ride.