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How to Change a Flat Tire Made Simple

How To Fix A Flat Tire Amy Woods Run Tri Bike Magazine Video

Do you know how to change a flat tire? If you’re going to participate in cycling (road, mountain, gravel or cross) and/or triathlon then you will eventually fall victim to the dreaded flat tire. Getting a flat can occur during a solo ride, group ride or in a race and when it happens you will want to have the muscle memory that comes with having practiced changing a flat tire.

Flat tires can cause stress and remaining calm during the practice of changing the tire will allow you to make the swap as quickly and efficiently as possible. Keep in mind that if you are calm during this process, it will save time in the long run.

In this video, we show you,  step-by-step, how to change a flat tire in a tubed tire. 

What You Will Need To Change Your Tire

  • Tire Levers
  • New Tube
  • Pump or CO2 cartridge

This video will help you understand the tools you need and the steps involved in changing your flat tire in an efficient manner.


Remember, the best way to be comfortable with changing a flat is to practice a lot.

Amy Woods Fitness Ironman Physical Therapist

Amy Woods is a triathlete, Level 1 USAT Coach and fitness instructor who lives in Cape Cod, MA, with her husband, two teenage children, a poodle, and an old gray cat. She was a classroom teacher for 22 years and recently left the classroom to focus more on her family and her passion for all things fitness.

Amy teaches indoor cycling and strength classes in-person and virtually. She recently launched her own app (Amy Woods Fitness) and an on-demand video workout library, featuring everything from cycling and strength to yoga and barre. It’s a one-stop shop for fitness and includes other local instructors.

When Amy is not in the studio, you can probably find her swimming, biking, and running.  She is an Ironman All World Athlete, a Boston Marathon qualifier, and part of the I Race Like A Girl team and her local Cape Cod Triathlon team.