HOW TO FIND HEAVEN ON TWO WHEELS

PROFESSIONAL CYCLIST

CHOOSE THE RIGHT RIDE

Bike fit is the most important thing. Salespeople won't help you because they just want to sell you a bike. So spend time on the bike, making sure it's comfortable and the right size for you.

• Get an intermediate sized saddle. A big cushy one will actually cause you more pain in the long run. Hint: Gym bike saddles are too big.

BRING THE RIGHT GEAR

• Dress for various weather conditions. Layer.

• Take food and water or carbohydrate drinks.

• Pack a pump or oxygen cartridge and a spare tube or two, in case you get a flat.

• You'll need a wrench for tightening in case something comes loose.

HIT THE ROAD

• Relax as much as possible—in your grip, neck, hands. This will relieve most upper-body tension.

• In road riding, practice hitting small obstacles or veering off, so that if you encounter anything surprising, you can maneuver. Panic causes more accidents than anything else.

• The more spin (rpm) you have, the better. Thus, it's better to use lower gears. You won't fatigue your muscles as quickly and will probably arrive at your destination faster.

Chapman, a former member of theU.S. Cycling Team, won California'sCycling Federation championshiplast year. She lives in Los Angelesand majored in Russian.