Registration is sold out for this Sunday's Commerce Bank Five Boro Bike Tour, but among the 32,000 who signed up for the 40-mile ride there are plenty of beginner cyclists.

The No.1 tip for beginners to keep in mind, says Rich Pinto, the manager of Recycle-A-Bicycle in the East Village, is to inflate tires to their maximum indicated pressure.
"Then, lubricate your chain," Pinto said. "You don't want to grease it. Only use Triflow or another bike-specific chain lubricant."

Riders should also make sure their seat is at a comfortable height, and spin their wheels to make sure the brakes don't rub.

Food-wise, during an endurance event, riders should fuel their bodies with carbohydrates every 90 minutes, explains registered dietitian Molly Kimball.

She suggests snacks like Animal Crackers or raisins that are dense with sugar and can be rapidly absorbed into the body's bloodstream. "Normally we tell people to eat whole grains and high fibre, but during the ride you want more refined, sugary carbs."

Pack a peanut butter and honey sandwich on white bread or a bag of crushed-up Baked Lays potato chips, for a salty alternative, suggests Kimball.

Energy bars and concentrated carbohydrate gels are also good.

Aim for 30 to 60 grams of carbohydrates per hour, from a mix of food and fluids, says Kimball. Riders should drink one 24-ounce bottle of liquid every hour, alternating water and an electrolyte-boosted sports drink.

Kimball warns not to wait with drinks and snacks until fatigue sets in. "You want to start in that first hour," she says.

When it comes to speed and endurance, fitness expert Lacey Stone says to pace yourself.

"It's a long ride so, slow and steady is the key. Listen to your body and don't try to keep up with the people who are more experienced than you. If you feel good and you can push it, great. But if not, pull back a bit until you feel good again."

Stone also suggests putting in as much bike-practice time as possible before the race, to boost confidence.

"And stay positive in your head," she adds. "If it feels hard, tell yourself, 'I can do this'. Be your own best friend."