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🎓 B***Y BUTTER ACADEMY | LESSON 9

The Pre-Ride Checklist Every Cyclist Should Know

A great ride starts before you even clip in.

Taking just two minutes to run through a simple pre-ride checklist can help you ride safer, feel more comfortable and avoid problems out on the road.

Here's your B***y Butter Academy checklist:

⛑️ 1. Helmet On
Check your helmet fits correctly and fasten the straps securely before every ride.

🚲 2. Bike Check
Give your bike a quick once-over:
• Tyres inflated
• Brakes working
• Chain clean and lubricated
• Quick releases or thru-axles secure
A 30-second inspection can prevent a mechanical issue later.

💧 3. Hydration
Take enough water for the distance and weather conditions.
For longer rides, consider adding electrolytes to help replace minerals lost through sweat.

🍌 4. Nutrition
Heading out for more than an hour?
Pack easy-to-eat snacks like bananas, dates, energy bars or your favourite ride fuel.
It's much easier to stay energised than to recover after you've run out of energy.

📱 5. Essentials
Don't leave home without:
• Phone
• ID
• Money or bank card
• Spare tube
• Pump or CO₂ inflator
• Multi-tool

💗 6. Comfort
Before you roll out, apply B***y Butter to create a protective barrier that helps reduce friction from the very first pedal stroke.
Comfort starts before your ride—not halfway through it.

💡 Coach B***y Says
"The best cyclists don't just prepare their bikes—they prepare themselves."

⭐ Gold Star Tip
Turn your checklist into a habit.
The more consistent your pre-ride routine becomes, the less likely you are to forget something important.

❓ Question of the Week
What's the one thing you've forgotten before a ride?

🚴 Helmet
💧 Water bottle
🍌 Food
🔧 Repair kit
💗 B***y Butter
We've all forgotten something at least once!

🎓 Next Week at B***y Butter Academy...

Lesson 10 – Riding in Different Weather Conditions

We'll explore:
• Riding in the heat
• Cold-weather comfort
• Wet-weather riding
• Wind management
• How weather affects friction and comfort

Hashtags
***yButter ***yButterAcademy

How does she do it?

Even dressed to the nines… she finds members of the police force.

Meet Emma, cop by day, chef by night and winner of the People’s Choice Award.

Well done Constable Emma!

Thank you to everyone that voted for us in the Kalamunda Chamber of Commerce awards.

We were honoured to be nominated and it gave us a moment to reflect on a big year.

🚴‍♀️💗 PERTH CYCLISTS — WE’RE COMING TO BREATHS & BEATS! 💗🚴‍♂️

This Sunday, 1 November, B***y Butter is heading to the Capital Breaths & Beats Ride for Research at Sir James Mitchell Park, South Perth — and we’d LOVE to see you there!

❤️ Riding 34km or taking on the 60km challenge?
💗 Coming along to support your favourite riders?
🚴‍♀️ Just love a good cycling event?

MAKE SURE YOU COME AND FIND US UNDER THE MAIN MARQUEE! 👋

We’ll have B***y Butter goodies ready to check out, so come say hello, have a chat and stock up on your favourite Chif Chaf Cream. Because the only thing that should be rubbing you the wrong way on a ride is your riding buddy! 😂🍑

Breaths & Beats raises vital funds for heart and lung research in WA. It’s a wonderful cause, and we’re proud to be part of a cycling community that gets behind something bigger than the ride itself. ❤️

📍 Sir James Mitchell Park, South Perth
📅 Sunday 1 November 2026
📣 Find the pink and come say hi under the main marquee!

Tag your riding buddies and spread the word. See you Sunday! 💗

***yButter

🎓 B***Y BUTTER ACADEMY | LESSON 8

Why Rest Days Make You a Better Cyclist

It might sound surprising, but you don't get stronger while you're riding...
You get stronger while you recover.

Every ride places stress on your muscles, joints and cardiovascular system. Rest gives your body time to repair, rebuild and come back stronger for your next ride.
Skipping recovery can lead to fatigue, poor performance and even injury.

Here are four simple recovery habits every cyclist should know:

😴 Prioritise Quality Sleep
Sleep is when your body does most of its repair work. Aim for 7–9 hours of quality sleep whenever possible, especially after longer or harder rides.

💧 Rehydrate
Replace the fluids you lose during your ride. Water is essential, and after long or hot rides, an electrolyte drink can help replace minerals lost through sweat.

🥗 Refuel Your Body
Eat a balanced meal or snack after your ride that includes carbohydrates to replenish energy stores and protein to support muscle recovery.

🚶 Keep Moving
A gentle walk, light stretch or easy recovery ride can help reduce stiffness and keep your body feeling fresh without adding unnecessary strain.

Remember...

Recovery isn't taking time off—it's part of your training plan.

The strongest cyclists know when to push hard and when to let their bodies recover.
💗 Ride Comfortable. Ride Confident. Ride Further.

💡 Coach B***y Says
"Don't feel guilty for taking a rest day. Your body is busy getting stronger."

⭐ Gold Star Tip
If you're feeling unusually tired, struggling to recover or your legs still feel heavy after a couple of days, listen to your body. One extra rest day today is often better than several weeks recovering from an injury.

❓ Question of the Week
What's your favourite way to recover after a long ride?
😴 A good night's sleep
🥗 A healthy meal
🚶 A gentle walk or stretch
☕ Coffee with friends

Tell us your favourite recovery ritual in the comments!

🎓 Next Week at B***y Butter Academy...

Lesson 9 – The Pre-Ride Checklist Every Cyclist Should Know

We'll cover:
• Helmet and safety check.
• Tyre pressure.
• Hydration and nutrition.
• Bike inspection.
• The one comfort essential many riders forget.

Hashtags
***yButter ***yButterAcademy

🚨 TODAY IS THE LAST DAY TO VOTE! 🚨

💗 B***y Butter needs YOUR vote! 💗

We’re so proud to be in the running for the People’s Choice Award at the Kalamunda Chamber of Commerce Awards, and today is your LAST chance to help us bring it home! 🏆

We’re a small, WA-owned and operated business with big dreams, a whole lot of passion, and an amazing community behind us. Every single vote means the world to our little team. 🥹💗

🙏 Please take a moment to vote for B***y Butter today! And if you’ve already voted, THANK YOU! 🫶
# chifchafcream

Let’s show them what the B***y Butter community can do! 💪💗

👇 VOTE NOW & PLEASE SHARE!
http://kalamundachamber.com/2026-peoples-choice-award/

***yButter

🎓 B***Y BUTTER ACADEMY | LESSON 7

Saddle Comfort: It's Not Just About the Seat

Many cyclists think a softer saddle automatically means a more comfortable ride.
Surprisingly, that's not always true.

Comfort comes from a combination of the right saddle, proper bike fit, quality cycling shorts and good preparation before every ride.

A saddle that suits one rider may be completely uncomfortable for another because every body is different.

Here are four things to remember:

🪑 Choose the Right Width
A saddle should support your sit bones—not the soft tissue around them. The correct width can make a huge difference to your comfort.

📏 Check Your Bike Fit
Even the best saddle won't feel comfortable if your bike isn't adjusted correctly. Saddle height, tilt and reach all affect how you sit and pedal.

🚴 Give It Time
A new saddle can feel different at first. Give yourself a few rides to adapt before deciding whether it's right for you.

💗 Reduce Friction Before You Ride
Even with the perfect saddle, thousands of pedal strokes create friction. Applying B***y Butter before your ride helps create a protective barrier so you can stay focused on enjoying the ride.

Remember...

Comfort isn't about finding the softest saddle—it's about finding the right combination for your body.

💗 Ride Comfortable. Ride Confident. Ride Further.

💡 Coach B***y Says
"The best saddle isn't the most expensive one—it's the one that fits you."

⭐ Gold Star Tip
If you're experiencing ongoing discomfort, don't assume you need a new saddle. A professional bike fit can often solve the problem with small adjustments to your existing setup.

❓ Question of the Week
Have you ever changed your saddle to improve comfort?

👍 Yes—and it made a big difference.
❤️ Yes—but it didn't help.
🚴 No—I'm still using my original saddle.

Tell us about your experience in the comments!

🎓 Next Week at B***y Butter Academy...

Lesson 8 – Why Rest Days Make You a Better Cyclist

Recovery isn't being lazy—it's part of your training.

We'll cover:
• Why your body gets stronger during recovery.
• How to recognise signs of fatigue.
• The importance of sleep, hydration and nutrition.
• Simple recovery habits every cyclist should know.

Hashtags
***yButter ***yButterAcademy