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Bicycling has been a major pastime and it still hasn’t reached its peak. More and more people are still jumping on the bandwagon of going “biking” for different reasons.

Bicycles are technically defined as a vehicle. It has two wheels, a frame, saddle, pedals and is human-powered. The “bike” as we all call it today, has been integral in the modern history of many cultures all over the world. It is also a symbol of fun, fitness and environment-consciousness today.

There are different types of bicycles that are available out there in the markets today to cater to different people who are engaged in different biking activities. Discussed below are the different kinds of bikes and what they are used for:

-Mountain Bikes

Mountain bikes are primarily designed for the outdoors. There are a number of different sub-types of mountain bikes such as cross country bikes, downhill bikes and free-ride bikes. They are designed to be sturdy. These bikes have very durable frames, handlebars that are designed to counter the sudden jolts while riding and they usually have more than 20 gears. The most noticeable aspect of a mountain bike is its suspension system. Mountain bikes should make the off-road trip as comfortable as possible; therefore, they use high-quality suspension systems, which uses gas shock, air and spring.

-Utility Bikes

Utility bikes are perhaps the most common type of bike out there today. They are usually plain and simple, but they are very important in function. They are used primarily for running errands, shopping or commuting. More and more people are using them to go about their daily routine because they are fairly convenient to use and requires very minimal maintenance. Utility bikes are made with sturdy, heavy frames and upright handlebars. They usually employ internal hub gearing. These bikes usually have some other accessories that would help the owner do his errands such as a basket in front of the handlebars; however, utility bikes are not meant to be used in more specialized biking activities such as touring and mountain biking.

-Tour Bikes

These bikes, like the mountain bikes, are made to be sturdy. They are used as a main transportation vehicle to tour long distances. Tour bikes should have the capability of holding extra weight for baggage and should have good gearing systems so as to efficiently transfer the energy of the driver for very long trips.

-Racing Bikes

What’s a good thing to do with a bike if you’re not into using it in everyday life? Race with it! For those people who would want to experience the sheer sound of the wind rushing against the bareness of their faces, they should try getting a race bike. Of course, race bikes are not for everyone, but what the heck? They are still things of beauty.

Racing bikes are primarily made for speed. Race bikes, unlike the other bikes are made with ultra lightweight frames and are primarily stripped off every accessory to maximize speed.  They are usually equipped with a medium range gearing system, which can range from 18 to 30 gears. There are different sub-types of racing bikes such as time trial bikes and track bikes. All race bikes are equipped with a frame that maximizes the aerodynamic capabilities of the machine, therefore maximizing speed as well. Racing bikes are primarily used for racing and nothing more. Most of these bikes don’t even have brake systems in them.

-Others

There are other types of bikes that are available out there in the market such as the “audax” bikes which are used in brevet rides. There are also recumbent bikes which employ a diamond frame. No, it’s not made of diamond, but the shape and geometry of the frame resembles that of a diamond.

The different uses of bikes have been dealt with above, while discussing the different kinds of bikes. Bikes are a universally accepted mode of transportation. They are used in different professions as well such as in the postal service. Cops have also adopted the use of bikes in patrolling certain places, especially the crowded ones. The resurgence of the use of bikes in police work has given the bike a more “macho” image.

They are also used for recreation. People use them to tour long distances to get closer with nature. Other people take their bikes further and use them to traverse mountains and hills. Other people also use the bikes to stroll in the park.

Cycling has also become a fad in the fitness arena. As more and more people become more conscious about their health, they look for and engage in low-impact calorie-burning activities such as cycling.

Different bikes are made for different purposes, but always remember- a bike is a bike, and they should be used to enjoy and relax!



Different Types of Cycling Activities

Bicycles are resurging, not only in the transportation field, but as well as in the recreational and fitness scenes. There are a lot of different kinds and brands of bikes out there and they are made for different purposes.
Different Cycling Activities


When deciding which type of bike you would want to acquire or buy, the most important thing to consider is the type of cycling activity that you would want to do with a bike. There are several types of cycling activities and these should be focal points to consider when thinking about getting a bike.

In our last chapter we discussed the different types of bicycles.  In this chapter we will expand on those types and explore different biking activities for each type.

-Utility bikes

If one is a person who would want to have a cheaper, cleaner means of transportation to aid him in doing his daily errands and activities, then he should get a utility bike. Utility bikes are the simplest looking bikes out there. They are primarily made with sturdy frames with different accessories, which are used in doing errands.

These bikes can be used in going to the store to buy a bag of chips, or when visiting a neighbor down the next block, or simply strolling along the subdivision. The good thing about using a bike in doing these things is that they are very cheap and requires very little maintenance compared to other types of bikes. Of course, using any type of human-powered bike in doing simple daily errands will also benefit the environment because they are emission-free.

A good point to consider is that most of the other types of bikes can be used to do the daily errands (except the racing bikes, perhaps) and can basically be used as a utility bike. So, for those people who would want to do other cycling activities other than strolling around town, they should probably consider getting another kind of bike. However, if one is going to buy an expensive bike, they should also think twice in using them to do daily errands. It’s a personal choice, really.

-Mountain bikes

Mountain bikes are beautiful machines which can stand the stress that the outdoors offers. These bikes can be used to traverse mountains and enjoy the wonders of nature. They are primarily equipped with heavy frames which are very sturdy. They also have treaded tires for slick surfaces and great suspension systems. The suspension systems of mountain bikes are usually equipped with air, spring or gas shock. They also have mechanical or hydraulic disc brakes. Among the different kinds of bikes, the mountain bike has the most number of gears, usually ranging from 20-30.

Mountain bikes, given their natural sturdiness, can basically be used for other types of cycling activities such as touring and recreation. It can also be used as a utility bike since it performs quite okay in normal conditions. But of course, a mountain bike belongs to the outdoors and one can appreciate its true potential by getting it dirty on the off-road.

Mountain biking is also considered as a recreational activity. Biking per se is a relaxing activity which clears the mind and rejuvenates the soul. But mountain biking takes the experience into a whole new level. The beauty of being one with nature elevates the soul and refreshes the mind. Mountain biking definitely is one of the best cycling activities.
However, mountain biking is not for everyone, it requires a certain level of fitness to be able to do mountain biking. A love for nature and for the extreme is also important in mountain biking.


-Racing Bikes

Race bikes are primarily made for (what else?) speed. They are used in professional competitions and races. They are made with ultra light frames and are usually shaped to minimize the drag (as aerodynamics would tell us) when racing. They are stripped down of their accessories up to the point that only a skeletal figure is left.

Bike racing is a professional sport and is not for everyone. Unless you would want to make bike racing as a career, you don’t have much business in getting a race bike.

-Touring Bikes

One can engage in touring the countryside using tour bikes. These bikes are made for long journeys and are made to be sturdy.

They can be used also as utility bikes. Touring itself is not a very strenuous activity, but one has to be prepared when touring with a bicycle. All the medicines, emergency tool kits and other essentials should be ready. Touring is no joke, especially when done with a bike.

There are a lot of cycling activities out there that awaits enthusiasts. Whatever cycling activity one embarks into, all of them are enjoyable. Biking is good for the body, for the mind, for the soul and for the environment.



Fitness Cycling

The bicycle has been around since the 1800’s. It has gone tremendous changes in terms of design and details and in the way people are using them. The “bike” as we all call it, had been seen as a primary mode of transportation in many cultures during its early years. Its popularity had gone down during the ascendancy of fuel-powered vehicles such as cars. For some time, its image has been degraded into something that can only be associated with the masses. However, due to the natural functionality of the bike, it is resurging in the modern scene. It is clearly becoming a symbol of environmental consciousness, and of course, it has become one leading icon in the world of fitness.

Fitness cycling is attracting more and more people since it is a low-impact, calorie-burning, resistance-building activity. It is also a good way to clear the mind from stress arising from everyday activities. Cycling is also a good way to spend some quality time with loved ones. According to a recent study by the British, even a very small amount of cycling has an effect on overall fitness. As with other forms of exercises, cycling reduces the risks of having heart disease.

There are many health benefits that are associated with cycling. This article tries to give guidance on how to incorporate fitness cycling into an overall fitness program. But first, we shall discuss the different benefits of cycling to one’s health:

-Cycling builds strength
Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

-Cycling builds stamina
Cycling is a good way to build stamina. It is very effective in doing so, because people enjoy cycling and they wouldn’t really notice that they have gone farther the last time they went cycling.

-Cycling improves cardio-vascular fitness
Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness.

-Cycling eats up calories
Cycling is a good way to lose those unwanted pounds. The activity helps people to increase their calorie consumption and to raise their bodies’ metabolic rates.

-Cycling improves coordination
Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

-Cycling reduces stress
Cycling is an activity that promotes well being. Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

When incorporating cycling into an over-all fitness program, there are many aspects to consider. Here are some important things to remember:

1. Consult your doctor

Most people can do cycling. However, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They shall advise you regarding your limits and capacities and what you should avoid doing.

2. Cycling is a base training activity

Let’s say that the doctor says that there is nothing wrong with you engaging into cycling as a part of your overall fitness program, what do you do next? Remember that cycling should be considered as a base training activity. Base training activities are those, which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.

3. Bike three times a week for the first weeks

For beginners, they should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.

4. Increase speeds gradually

Gradual increase in speeds is an important aspect of fitness cycling. Cycling can also be strenuous to the body and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.

5. Better safe than sorry

Cycling is no joke and it is important to get the right equipments for the activity. Head gear, kneepads, elbow pads should all be in place when cycling.

Fitness cycling can really be integrated into any fitness program. With every turn of the wheel, calories are burnt, strength is built and wellness is achieved.


How to Properly Prepare for Cycling

Cycling is becoming a popular fitness activity. People like the fact that cycling is a low-impact activity, which can amplify the benefits that one can get from other higher-impact activities such as running.

Cycling also offers more than just physical fitness. It has been transformed into a channel where people can release stress from everyday life. Cycling helps in clearing the mind and being more in touch with nature.

Cycling also results in many health benefits such as lowered risk for heart attacks, diabetes and other deadly diseases. It is also very effective in losing unwanted pounds because it helps in the consumption of calories and helps in increasing metabolic rate. A cycling program is also a good way to keep oneself healthy over time. There are many long-term benefits that are associated with cycling. Knowing these benefits is important for any person who is thinking about starting a cycling program. Let’s take a look.

-Cycling helps protect one from heart failure. Generally, exercise is the single best protective agent from coronary heart dysfunctions.
-Cyclists will benefit from the activity because it helps regulate blood pressure. Strokes are therefore prevented.
-According to a study, cycling helps reduce the pollutants that are inhaled by cyclists (as long as they do cycling properly) than other kinds of road users.
-Contrary to common beliefs, cycling actually results on a positive note when it comes to injuries and accidents. Because cycling entails coordination and balance, cyclists develop these essential skills, as they grow older therefore making them less vulnerable to injuries.

If you are thinking about getting started with your own cycling program for fitness purposes, here are some basic things that you would have to consider before any thing else:

1. Consult your physician

Cycling generally is a low-impact fitness activity, meaning that is suitable for those people who have had some kind of injuries before and for older people as well. However, there are certain special cases where cycling should be done with precaution. This is why going to the doctor first and asking for some advice regarding a cycling program is recommended. You will know your capabilities and limits when it comes to cycling and he can definitely give some kind of advice on how to go about your training properly.

2. Get the right kind of bike

There are numerous kinds of bikes that are available on the market today. Choose one that specifically meets your needs. Fitness cycling has many forms. Some people do a cycling program to maximize the cardio-vascular benefits of the activity by biking certain distances for certain minutes. Others would prefer mountain biking because it incorporates endurance training into cycling.

The right kind of bike for the right kind of cycling activity is essential for the success of the program.

3. Get the right accessories

Better be safe than be sorry. A downside of cycling is that cyclists are exposed to the outside world and accidents do happen sometimes. Having the right cycling gears and the right bike accessories can minimize the chances of these accidents from happening and reduce the chances of incurring injuries while cycling. Don’t forget your helmet, elbow pads, kneepads. You can also buy odometers or “bike computers” which can tell you how many revolutions you are generating per minute.

4. Layout your schedule

Cycling should be considered as a base training activity. It incorporates cardio-vascular and endurance training in one activity. It should be done three times a week and other activities such as circuit training should be done in between to complement the benefits of cycling. Laying out your program schedule is definitely a must in starting a cycling program. The schedule should be done according to the goals set during the planning of the program. Simple things like increase in mileage or decrease in time spent in covering a certain length should be set before starting the program.

5. Know your routes

Before engaging in a cycling program, one should scout the town and spot certain places that he would like to traverse. Using the meters the car, one can calculate the distance of a certain route.

These are some basic tips that should not be taken for granted when starting up a cycling program. However, the most important thing to remember when starting up with the program is to never forget to have fun. This is the essence of cycling.



Gear up for Biking

Biking is a very popular leisure and fitness activity today. More and more people are getting into biking because of the fun and health benefits that it brings. Some people, however, have found a new way of looking at bikes. Bikes can be compared to cars, which can become objects of attraction. People are excited about accessorizing their bikes.

Bike accessories are important since they enhance the activity by providing additional comfort and style to the bike itself. There are many different types of bike accessories and they should be seen in accordance with the type of biking activity that one is going to embark into. There are basically three types of bikes if we classify them according to function.

Once again, let’s expand on our previous discussion of bicycle types and activities and include some of the add ins that are available.  Listed below are the types of bikes, biking activities and the necessary accessories that a cyclist can avail of:

1. Utility Bikes

Utility bikes are perhaps the most common type of bikes. They are used for performing daily tasks and errands such as going to the convenient store to buy something, go to a friend on the other side of the subdivision and other such activities. They are also used for commuting. These bikes are not too fancy and are usually the simplest type of bike out there. The frames of utility bikes are sturdy and the other parts are variable depending on the brand and the type of activity that it is used.

The accessories that can be availed for this type of bike are:

a) Bike rack

A bike rack should be a must if one has a utility bike. Utility bikes are commonly used for daily errands and they should be stored properly and should not be left on the garden.
A bike rack is mostly needed for there is more than one bike in the house. There are other types of bike storage units such as the freestanding models, those that can be hung or the wall-mounted ones.

b) Bike carrier racks

Bike carrier racks are important for those people who use their bikes to go to work or to commute. The modern trend in using a bike to work is that people would usually take their cars to a certain point where they can park and avoid the imminent traffic ahead. They leave their cars and use their bikes to traverse the traffic-infested city streets. Bike carrier racks hold the bikes for transport. There are different types of bike carrier racks for different kinds of cars and bikes.

c) Basket

A bike basket is very important especially for those people who go to the stores with their bikes. There are detachable models on the market that appeal to people who don’t really like the look of their bikes with baskets on them.

2. Mountain bikes

Mountain biking is a great way to have fun and be one with nature at the same time. Mountain bikes are rugged bikes with highly sturdy frames. A mountain biker shouldn’t leave for the mountains with the following

a) Gloves

Mountain biking requires strength and endurance. During the trip, one’s hands can really take a beating because it is a relatively strenuous activity. If a biker falls off his bike while his hands will be hurt if he is not wearing any gloves.

b) Proper shoes

The rule in choosing shoes for mountain biking is that they should have a thick sole, should be durable and should be comfortable. Different shoes are available for different kinds of terrain.

c) Sports glasses

The mountains offer elements that are out of our control. One should protect himself from the wind, falling debris, bugs and other airborne hazards. Wearing proper glasses provides protection.

d) Water bottle or hydration backpack

Water is one’s best friend in the mountains. A water bottle or a hydration backpack is a must for mountain biking.

3) Tour bikes

Tour bikes are used for long trips. They are made to give the maximum amount of comfort for the rider. A tour biker shouldn’t be without the following accessories:

a) Odometer

An odometer is a must for tour bikers because they make map interpretation easier. Maps would tell you the distance towards the next turn, and you should know when you’re already there.

b) Bike lights

Bike lights should be installed when embarking on long tour trips because you’ll never know when you’ll hit the road.

c) Tire liners

Helps prevent flats; therefore, they are a must.

These are some of the different bike accessories that bikers can avail depending on the type of biking activity that they are going to do. Always remember that biking is all about having fun and bike accessories are there to enhance the experience.



Biking Your Way to Health - Setting Up Your Cycling Fitness Program

Cycling is earning back its popularity as a part of a good fitness regimen. Not only is it a good way to burn those extra fats away, it is also a great alternative for transportation given the rising prices of fuel and the increasing pollution due to motorized vehicles. Setting up for your cycling fitness program is quite easy with the great development this form of exercise has undergone through the years.

What is Good about having a Cycling Fitness Program?

A cycling fitness program can give you great benefits for your health as well as great “side effects” of burning fat and excess calories, whether you choose outdoor or indoor cycling as part of your fitness regimen. Depending on your goals, you can make the most of your cycling fitness program.

Should you choose to cycle outdoors, you are setting yourself up for a great way of appreciating your surroundings. It can be a great way for you to get even more acquainted to your own town, or it could also be a means for you to explore other places that you have not yet seen. If you choose to cycle indoors, then you give yourself a good way to avoid becoming a couch potato. You would also have a way to exercise while doing some of your favorite indoor activities such as watching the TV or listening to the radio. You can even have fun with others by joining a cycling class.

How to go about setting up your Cycling Fitness Program

There are some important things to check when setting up your cycling fitness program. First you should check with your physician if it is okay for you to go about cycling. Be sure to remember if you had any injury that could affect your cycling experience. This would tell whether you would need to get certain types of bicycles or to do certain preparations based on your current health condition.

You should then decide what your goals are for this program. Do you want to lose weight? Do you want to gain endurance? Or do you want to just enjoy? What ever your goal might be set up a target marker like a certain weight-loss margin you want to reach, or a particular duration you would want to achieve. Mark your progress, and see how near or far you are from reaching your goal. Once you achieve your aim, you could set a higher standard to take yourself as far as you can.

Set a particular schedule for your program, and make a vow to stick to it. A lot of aspiring cyclists only get excited during the setting-up aspect of their fitness program, and end up losing interest later on. You should set a commitment by allotting a specific time in your day when you would cycle. Soon enough, cycling would become one habit you could not live without just like brushing or bathing.

You should also add muscle strength training to your cycling fitness regimen. You need to make sure that your muscles are strong enough to withstand the rigors of biking. One common misconception of novice bikers is that they can get fit by cycling. However, the opposite is actually true, you have to get fit in order to cycle well. There are many strength and resistance training programs especially designed for cyclists online, you might take advantage of them.

Another very important thing to consider is your diet. Your current eating habits might not provide you with the right nutrients needed for doing something strenuous like cycling. You need the right kind of food to give you the right kind of energy for cycling. You could benefit from checking out diet plans on the internet that are specifically made for cycling.

Before you go for that ride here are some useful tips for setting up your bike

First, be sure that your bike’s handlebars are positioned comfortably. They should not be too far for your to reach while your seated on the bike, and at the same time, they should not be too near that your knees are hitting them.

Second, make sure that your seat is on a comfortable height. Set it up so that it is hip-high when you stand beside your bike. Always check yourself if you feel comfortable while biking, and then adjust accordingly when needed.

Third, when cycling indoors, be sure to secure your foot to the pedal straps. You would not want your feet to fly off as you pick up speed while cycling.

Cycling can be a great way for you to become healthy and strong. Setting up your cycling fitness program can be quite easy with just a few things in mind. Happy cycling!



How to Ride a Bike Well - The Wrong and Right Way to Cycle

Cycling is one of the many great activities that can be added to your fitness regimen. It is fun and it can greatly increase your energy level. However, just like in any sport or exercise, there are right and wrong ways to do cycling. Of course you would want to do it the right way because improper cycling could lead to injuries that would definitely hinder you from enjoying your ride or could impair your health. Luckily, experts have studied the way people cycle and just keeping a few things in mind would help you make sure that you are riding your bike correctly.

The Head

Wrong Way: Locking your head in one, stiff position.

Keeping your head stiff and locked in a certain position would not only make you look like a statue, but could also strain your neck muscles. Your facial muscles should also not be tensed and your jaws should not be clinched too tightly as that would make it hard for you to breath properly. Well, it is not recommended for you to keep on moving your head, like banging it violently, but you should not tense your head and face as you cycle.

Right Way: Keep your head relaxed and in a neutral stance. Not only will this be more comfortable, it will also allow you to breath steadily and gain more control of your body. You can wear sunglasses if the sun makes you squint excessively.

The Arms and the Hands

Wrong Way: Gripping tightly on the handlebars and keeping arms as stiff as a pole

Of course, you would not want to get off your bike and fly away, but you should not grip too tightly as this will cause your hands and arms to tense and strain, which could make you lose control of your ride. Stiffening your arms also makes it difficult for you to turn well especially on times that you have to turn quickly.

Right Way: Relax your hands and arms as you hold on the handles. If you find your self rather tensed, you might tap your fingers from time to time, or shift the position of your thumbs.

The Upper Body

Wrong Way: Moving from side to side

Sometimes, when you get excited with your ride, you tend to get giddy and keep on moving from side to side. This unnecessary movement just wastes your energy, and could destroy your balance. Unnecessary upper body movement could also hinder you from having a smooth cycle. You might need to move side-to-side when you are climbing uphill, but for most rides in plain roads, you should be relaxed and avoid pointless gestures.

Right Way: As with most of your entire body, your upper body should be very relaxed when you cycle. As a point of reference, try keeping a straight line as you ride. There should be no tension from your wait up. This will help you keep focus and save energy, allowing you to cycle more and enjoy more. You could also try riding in the morning towards the west, away from the sun so that you cast a shadow in front of you. Check your shadow if you do unneeded body movements, and just correct yourself until you make it a habit to ride smoothly.

The Knees

Wrong Way: Cycling with knees wide open

Not only is it awkward to cycle with your knees in a frog position, it also creates wind resistance that could slow you down or even hurt you. Another thing bad when your knees are positioned away from you body is it will make your pedaling less efficient. You need to direct all your lower-body energy downward, and having your legs spread apart would not allow you to do so.

Right Way: You should tuck your knees in when you cycle. This will eliminate wind resistance and would help you have a smoother ride. This also allows for greater power while pedaling. When you observe athletic cyclists, you would usually see that they keep their knees tucked.

The Pedals

Wrong Way: Pedaling in a circle.

Pedaling is the single most important aspect of cycling, because you definitely cannot cycle without pedaling. However, the common sense advice of pedaling in circle is not at all the best way to make your bike running. Doing so is actually counter productive, if not impractical.

Right Way: The pedaling action is actual more downward and upward instead of circular. On your down stroke, you need to somewhat push down, but of course following the contour of the axle. Upwards, you do it is if you are removing mud from your shoe. This provides you with smoother transition as you do your up and down strokes.
It is important for you to know the wrong and right ways of cycling. Otherwise, this enjoyable activity might prove to be a hassle instead of a joy. Try these tips for yourself, and soon you would see that you are biking better and enjoying more at the same time.



The Importance of Warming up and Cooling Down for Cyclists

Cycling is one fun exercise that can be incorporated to one’s fitness routine. It is an easy and fun activity that can burn a lot of calories. However, cyclists are quite infamous not doing proper preparations before cycling because it is quite easy to just hop on a bike and then speed away. This is bad, as your physical education teacher would tell, because the engine of the bike is your body. And just like car engines, you body needs some proper warm up before it can run smoothly and prevent itself from getting injuries.

The Concept of Warming up and Cooling Down

Just like in any sport or fitness routine, warming up before cycling and cooling down after riding the bike is very important. Both processes are necessary to maintain high levels of performance and to prevent injuries that could occur during and after cycling.

There are two main objectives of warming up and cooling down. First is to enhance one’s performance capacity and second, to decrease the likelihood of injury. Warming up prepares one’s body to withstand all the rigors of cycling. On the other hand, cooling down helps cyclists get back in shape to for the next ride.

The Benefits of Warming up and Cooling Down

Warming up and cooling down are both seen to be beneficial for any form of exercise. Warming up increases the muscle temperature to what is needed for strenuous activity. It avoids being sluggish because of low muscle temperature. This happens because the increase in energy also increases flexibility, which helps the muscles move well, avoiding the chances of tearing or getting other injuries. This also increases the circulation of the blood, which brings the necessary extra oxygen and nourishment to muscles when exercising. Warming up also relieves tightness of the muscles.

Meanwhile, cooling down helps the body to eliminate wastes produced while doing high-intensity activities. As you work out by cycling, your body produces lactic acid, which helps you feel tired afterwards so that you would have the urge to rest. Cooling down helps burn off extra lactic acid, which ay later cause cramps and fatigue if are left in the body in high concentrations. Cooling down by stretching also helps lengthen muscles, which tend to become short and stiff after cycling.

The Process of Warming up and Cooling Down

A lot of cyclists fail to warm up or cool down because they see it as a time-wasting ordeal. But actually, the process does not really have to take off one’s cycling pleasure. Just 10 minutes or so of some simple warm up and cool down exercises could make a lot of difference into one’s performance and recovery.

Warming up can be as easy as walking for five minutes to meet your riding buddies, or doing some light pedaling on your way to the bike trail. Once your body has picked up heat, you should then do some stretching especially on your lower body parts, which will be doing the most work during cycling. Do leg, calf, thigh, and ankle stretches, to keep your lower extremities nimble.

If you are going to race, you need to give yourself more time to warm up. Perhaps you could pedal smoothly for 15 to 30 minutes, gradually escalating the intensity of your pedaling as the race comes near. You would want to be warmed enough for you body to sweat lightly, but not too much that you become tired even before the event. Allow your heart to pick up its rate so that it would be able to pump the right amount of blood to your entire body.

After cycling or racing, you should then allow your body to cool down slowly to normal state. Allow your body temperature to decrease and for your heart to gradually slow down. During this time, your muscles are also gradually eliminating waste products through the excretory system. Never drop cold, and rest immediately as it will make your body ache and sore throughout the day, making it quite hard for you to get back up for your next ride.

The importance of warming up and cooling down in exercising can never be over emphasized. Avoiding these crucial steps could lead to disastrous results that could prevent you from enjoying cycling or any other fitness program.



Cross Training – Adding Cycling to Your Fitness Regimen

Health and fitness has become quite a big concern among people of this generation. With the increasing rate heart diseases and diabetes, plus the ballooning of obesity among today’s population, there is no wonder why people are now so alarmed about their bodies. Such is why gyms are popping everywhere like mushrooms. Health club memberships are now becoming as common as cable subscriptions. While this growing interest for fitness is indeed good news, a lot of people find it difficult to stick with their exercise routines. A lot of people do get excited to exercise during the first few months of their gym memberships, but within a year or so, their attendance are most likely to dwindle. Many find fitness routines indeed boring and tedious. But this problem may easily be solved by cross training, and merging fun activities, such as cycling, to one’s regular fitness routine.

What Cross Training Is

Cross training is basically doing exercise in a variety of sport activities in order to reach a particular training goal. Cross training involves the expansion of one’s fitness routine to other types of activities that could help one perform better with an existing regular fitness program. With cross training, you no longer limit yourself to one particular type of exercise. This is seen to be beneficial because it adds variety to a routine that can get boring in the long run. Furthermore, cross training helps you increase the amount of exercising you do without overtiring your muscles because you would be using different sets of muscles with the alternative exercise.

Why Cycling is Good for Cross Training

Cycling is one of the most beneficial forms of exercise. First of all, cycling is very good for one’s cardiovascular and respiratory system, since riding the bike helps one to breathe heavily without getting out of breath. This is needed for proper circulation of nutrient and oxygen-carrying blood that is required for your regular fitness routine. Cycling has also been discovered to burn around 300 calories an hour, making it a great aerobic component to accompany your strength and resistance training. When combined as a cross training program with your regular fitness regimen, cycling can improve your heart and body’s function with some welcome side effects of weight and fat loss.

Cycling has also been seen to improve people’s mood, reducing stress and depression. This could help you to motivate yourself even further with your main form of exercise. Since cycling is a total body workout, it helps your body to gain coordination and strength at the same time. This could further enhance your performance with your other fitness activities, helping you to achieve greater results than you would if you were doing just one kind of exercise. Cycling as a cross training supplement could lead to your greater well being and a better physical, as well as mental, function.

The health benefits of cycling are so great that according to a study by the Department of Transport, just a few weeks of short distance cycling could elevate one’s aerobic fitness by as much as 11 to 17 percent. The leg strength developed by people who cycle has also been seen to protect them from bone injuries later in life. Cycling, even for starters, could provide drastic health improvements that could well be carried out as one ages.

How to merge cycling into one’s fitness routine

Cycling is not at all difficult to include in your regular fitness routine. In the first place, you do not really have to learn how to cycle anymore unless you have never ridden a bike when you were still a child. If you are engaged in a weight-training program, chances are, your program requires you to do some cardiovascular workout at least twice or thrice a week. Usually people go about this by running on a treadmill. But that could get really boring. So instead of running endlessly without getting nowhere, why not try hopping on to your bike and exploring your neighborhood. Just a thirty-minute ride would already fulfill your cardiovascular requirements. But sure enough, you’d find this even too short a time to roam around your town. Of course it is advised to take it gradually, but as you progress with your cross training, you may be able to increase your cycling time to as long as your body can handle.

Cross training with cycling can be a great way to supplement your existing fitness routine. With great benefits of cycling, you are sure to improve your health in no time at all.



How to Keep Cycling by Charting Your Progress

Cycling is one of the most enjoyable sports and forms of exercises known to man. Not only does it allow one to have a total body workout, it also gives one the option to appreciate one’s surroundings throughout sessions. Such is why cycling is increasingly becoming popular these days either as a lone sport or as a part of one’s cross training fitness program. However, just like in any other kinds of fitness activities, there are times when people lose motivation in cycling. It is not uncommon to see someone so enthused about riding their bike during the first few months they bought equipment, and then eventually losing interest within a year of cycling. If this is the case for you then you do not need to push your feet to pedal anymore to go on cycling. All the motivation you need may be achieved by charting your progress.

The Benefits of Charting Your Progress

Charting your cycling progress is among the most effective ways to help you keep your cycling fitness program. If you just ride blindly, not literally of course, without knowing how far you have achieved, you are most likely to lose interest. Perhaps after a few months, or even weeks of riding in your neighborhood, you may have run out of routes to explore. Around this time, boredom can kick in, as you seem to notice that you are seeing no change anymore with your exercise regimen. But unbeknownst to you, a lot of things are actually changing, within you and your body as you go on your cycling program. You could have lost weight, you could have gained strength and endurance, and you could even have improved your own lifestyle through all the cycling you have made. But you will not really notice these things if you do not start charting your progress.

Charting your progress not only tells you how near you are to your goal, it also gives you some motivation to continue what you are doing. If you see that your cycling program works, you will gain more appetite for biking. If you see that you still need to improve in some area of your cycling routine, then you may challenge yourself to push a little harder. Keeping a log chart for your cycling program will greatly help with this purpose.

What to write in your log chart

The given items to write for charting would be your date, location, time, pace, and distance. You would wan to know where you went, when you went, how long it took you to go there, and how far it is. This basic information would show your development as a cyclist. You should also record how you feel before, during, and after each ride. This will help you explain certain changes in your performance. For instance, the day you were only able to ride for a mile could be the day when, say, you fought with your partner. Such items will help you predict how you would perform in the future.

You should also note down changes that are happening in your body. Write down your weight, body measurements, fat percentage, and other signs that would tell how much cycling is doing for you. You would be surprised at how a few weeks of cycling do to your body. This would also help you motivate yourself to strive for more or to keep on going.

Where to Chart Your Progress

Charting your progress may be done anywhere you prefer. You can write your chart on a notebook or on a bulletin board that you see all the time. You can go hi-tech and keep a log on your PDA or cellular phone. You may also try joining some free training logs online such as Winning Stats, Bike Pro Log, or any other fitness charting services online. It does not matter where you put your chart so long as you keep track of your fitness progress.

It is not really difficult to motivate yourself to maintain your cycling fitness program. By charting your progress, you are not only telling yourself how far you have reached with your routine, but you are also telling yourself that you can indeed go even farther than where you are.



All About Cycling Accessories

Cycling is gaining much popularity in recent years. With the increasing prices of gasoline and the decreasing conditions of health, people are now seeing this alternative form of transportation as a great way to help Mother Nature and their own bodies as well. The great thing about cycling is that it is rather a simple sport that does not require much except a bike of course. But if you are wanting to be more serious about your cycling experience, then you would have to add more accessories to help you improve your ride in terms of safety, quality, and enjoyment.

The following are among the most important biking accessories:

Cycling Clothes

As a leisure rider, you do not need much clothing other than the usual gear you wear for strolling or jogging around the park. But as you grow more serious about cycling, you would greatly benefit from stretch material like Lycra for flexibility and comfort. It is advised to have your outfit in bright colors like yellow or orange so that people could see you easily, especially drivers.

Bike Mirrors

Mirrors help you see what is going on behind you. They are most useful for long-range riding, as you might need to often check for cars and trucks on your back.

Bike Locks

If you ride a bike for commuting, you would definitely need a bike lock to keep your bike secure while it is parked. You might not need a lock when you are a mountain biker since it will be attached to your car anyway, but an extra measure of security would definitely not hurt.

Bike Baskets

If you are a shopping biker, you definitely need a bike basket to carry your latest finds. If you tend to carry big and bulky objects, you are better off with a rear basket, to keep your view clear. But if you carry small items only, then a front attaching basket would suffice.

Bike Carriers

If you are a mountain biker, you need bike carriers to attach your bike on the roof of your van or SUV. Without them, it would be difficult for you to carry your bike to great outdoor biking trails and parks.


Bike Lights

If you are a night biker, you definitely need both front and rear lights because the law requires you have them.

Tire pumps

This accessory is required of all types of cyclists. You never know when you will have a flat tire and it is always advisable to have a pump at hand. There are many portable pumps nowadays, that you may use whether you are biking in town or riding up in the hills. Just make sure that your tire valves match your pumps. Most racing bikes have Presta valves while other bikes have Schraeder valves, which are similar to car tire valves.

Water bottle    

Whatever type of cycling you are engaged in, you have to keep yourself hydrated all the time. Keep a bottle of water or your sports drink handy to make sure that you have enough fluids in just about any ride you take. It is wise to have water bottle cages installed in your bike so that you get easy access to your drink.

Cycling Helmets

Safety should be your top priority when cycling. You should not be stingy about buying a helmet, and you should get one that fits comfortably. The internal shape of the helmet should match the shape and size of your head. Your helmet should be stable and should not move while you are wearing it.

Tool Kits

It is wise to be a boy scout when cycling. You will never know when your bike would break down, thus it is important to bring along tire levers, puncture kits, screwdrivers, and adjustable spanners as you take your bike for a ride. Just about all of these may fit in tool bags.

Cycling Software

The distance cyclist would definitely benefit from a cycling program. Such software would help you calculate the speed, time, and distance of your trips, helping you prepare for great rides.

Accessories can make your biking experience more safe, secure and fun. Ask your local dealer for the best deals in accessories. Enjoy biking!



Nutrition to keep Bicycle Racers Fit!

You are up to a challenge of long distance racing. Your mind is psyched up that you will finish your goal. The question is, does your body feel the same way too?

Sometimes, the thing that most bikers forget in terms of cycling preparation is food and nutrition. More than training and mental preparation, it is your physical wellness that should be given more attention.

To keep that body fit for cycling, regardless of length and distance, here are some things to consider.

1.    The carbohydrate intake

Cycling is an endurance exercise. You can’t get far even though you cycle fast enough if you can’t pedal long enough. That is why carbohydrates play a big part in training even before the cycling day itself

By stacking on carbohydrates even while you are just on training, your muscle stacks up carbohydrates.

Some guidelines in carbohydrate intake:

-    If you have low carbohydrates stored in your muscles, a heavy meal comprised of carbohydrates can boost energy before you start your long bicycle trip.

-    Carbohydrates that you eat before long biking will give you greater advantages during the big cycling day. These carbohydrates will be stored as glycogen in your muscles and liver. And when you get low in energy, the stored energy will be released through respiration and insulin production.

-    Eating carbohydrates one to four hours before exercise is the optimal time to store energy. The amount of carbohydrates ample for this purpose would be one to four grams per kilogram (body weight).

2.    Caffeine during training?

Some studies have shown that cyclists who take caffeine during training increases endurance limit and sprinting capabilities. However, it should be noted that the tolerance and effects vary from cyclists to cyclists. That is why it is recommended that caffeine levels should be tested first.

3.    Solid vs. liquid foods

Cyclists are less prone to gut problems that sprint and long distance runners. That is why they can tolerate eating solid foods before long cycling events.

4.    Low and High Glycemic Index (GI) foods

Glucose can be categorized into high and low GI type.

-    High GI foods like glucose, bananas and breads have tendencies to release large amounts of sugar in the bloodstream in an instant.
-    Low GI foods like leguminous crops tent do release sugar at a steady rate at longer periods.

Low GI foods are better to consume because it lessens the possibility of hypoglycemic backlash. When large amounts sugar is suddenly released in the bloodstreams, the liver reacts abruptly, causing the hypoglycemic backlash to occur.

5.    On Sports Drinks

Many advertisements of Sports drinks claim that the products replenish the body more that water can do. Well, there is truth in the claim, especially if you know that you lose than water during cycling.

When you sweat, you also lose electrolytes, salts and other nutrients. Sports drinks bring more than water in your body. They also give you the minerals that you lost.

But there are more things to consider in choosing that drink:

-    Make sure that the sports drinks have higher particle concentration to avoid stomach emptying.

-    Do not purchase sports drinks that have fructose. Fructose slows down water absorption. 

6.    On sodium

Sodium maintains osmosis in the plasma. It slows down urine processes and causes the cyclist to drink a lot of water. That is why sodium is beneficial to persons who will take long cycling tracks.

7.    Water intake

Drinking approximately 500 milliliters of water before a long cycling activity is beneficial to avoid dehydration.

During the activity, drinking around 200 milliliters of water would replenish the liquid that you are losing.

8.    After is as important as before and during!
The previous tips emphasized on the nutrients you need before and during the cycling activity. However, one must not be swayed to believe that after the tedious activity, you do not have to take nutrients anymore.

After all the activities, it must be remembered that your body deserves all the nutrients it deserves to bring it back to shape.

After you have ensured that you have all the nutrients you need, you are now prepared to do some serious biking!



From Fitness to Serious Bicycle Racing

At first, you just wanted to keep fit, just trying to fight the beer bellies and flab. But as you continue doing so, you may discover that you can do more than just toning your body and increasing your cardiovascular strength.  Suddenly you may want to feel the rush of air in your face as you do bicycle racing.

Here are some steps that you can follow to bring you from leisure biking to serious bicycle racing.

1.    Get the right equipment

Ordinary bikes cannot do if you want to engage in bicycle racing. Here are some specifications that you have to observe to get the perfect racing bike for yourself.

-    The racing bike must be composed of light materials.
-    The wheels should have the following dimensions:
-    width: 50 cm (maximum)
-    length: 185 cm (maximum)
-    diameter: 55 cm (minimum), 70 cm (maximum)
-    The wheel should have at least 12 spokes
-    The bike should weight at least 6.8 kilograms
-    The handle bars should be lowered, and seats slightly higher to support streamlined form of the rider
-    wheel spokes should be designed to be aerodynamic

2.    Get the proper nutrients

Since your goal of cycling would be higher, it calls for higher nutrients for your body to continue doing the activity.

More carbohydrates should be taken by the cyclists to condition the body for more tedious and tiring activities.

It is advisable to take one to four grams of carbohydrates per kilogram to ensure that you store enough sugar for bicycle racing.

3.    Adjustments have to be made

Bicycle racing calls for greater agility, balance and faster pedal sprinting. All of these things have to be done using a bike that is fit for racing. Doing all these things to other forms of bikes will just leave all your efforts in vain.

Your bicycle is your partner. Knowing it well and being accustomed to it will be your first step toward bicycle racing.


4.    Time yourself during trainings

You added another aim to accomplish when you ride a bike: beat your former fastest time. And you can only monitor that by doing these steps:

-    Equip yourself with a training buddy and a stopwatch. You can concentrate on cycling fast, while he takes note of your time.

-    Assign a track that you can use for training. This is to ensure that the time and distance is accounted for during evaluation.

5.    Be aware of air resistance and aerodynamics

You do not take note of these things before. But now that you will engage in bike racing, you have to learn a lot of things regarding aerodynamics and air resistance.

You are after speed. These things will determine how fast you will go. Now that you have a timer with you, check which of the positions will be most aerodynamic for you. By assuming a certain position, you will decrease the resistance of air on your body.

Your wheel spokes positioning as well as the treads will also help you decrease resistance. 

6.    Join a club!

It wouldn’t hurt to join a club what is interested in bike racing. You might be a little conscious because some of the members are already professional, but that is not the right attitude.

The first thing that you have to realize is this: “All professional bikers started out learning and groping.  Once you have accomplished that, you have an open mind and courageous heart to learn.

In this group, you will learn a lot from each other. You can also find the support and drive to excel.

7.    Read books and manuals about bike racing

Knowing things in the theoretical level is truly a big help for you to become a bike racer. The concepts will be clearer in your mind. But keep in mind that all things that are thought of but not practiced will just be thrown to waste.

8.    Expose yourself to racing

Have a feel of racing by engaging in racing activities. In that way, you will learn a lot!

Truly, cycling is more than just for fitness, but for serious things as well. But that is if you are up to the challenge of doing all the things stated above for you to be called a bike racer!



Racing Bikes: What is so Special?

For most people who do not give much interest in cycling, they would just assume that all bikes are generally the same in terms of appearance, composition, and capabilities.

But that really is not the case. Racing bikes have been made to cater to the needs of cyclists for speed and adventure.

Want to know more information about racing bikes? Then read along!

 What are racing bikes in general?

Racing bikes (or commonly known as road bikes) are made to achieve maximum speed on smooth surfaces. The riders have to pedal hard to keep themselves from fatigue. (It can be observed that the crouched position of the rider will tire the arms easily when the lower limbs exert lesser efforts.) Racing bikes also have to adjust certain settings to counter forces such as friction and air resistance.

With these specifications, it can be said that ordinary bikes and special racing bikes do have a lot of differences.

What are these differences?

Different types of bikes have been made to cater to different needs. And these can be discussed by specifying bicycle components and their functions.

-    Tire size

Racing bikes have narrower tire size. It just ranges from twenty to twenty five millimeters. Narrower tires produce lesser fiction, thus producing greater speed. Also, cyclists who participate in bike racing do not need baggage.

Touring bikes on the other hand, require broader tire size because of the weight that they have to carry.

Racing bikes can also settle for narrow tires because these bikes do not need large mudguards that mountain bikes use.

-    Air pressure in tires

Track bikes usually need up to 14 bar of air pressure for it to perform better. In racing bikes, only 8 bar of air pressure is needed to fill the tire. To compensate for the lower pressure, racing bikes use tires with smooth and thin treads.

-    Wheel spokes

Triangular positioning of the wheel spokes (cross-section) is employed to attain maximum inertia of the wheels when they rotate. It gives aerodynamic edge to the racing bikes.

Laser number of wheel spokes is also observed in racing bikes to reduce air resistance.

-    Weight

The racing bikes have been made with lightweight materials. It is usually made up of aluminum alloys. The chains can be composed of carbon fiber.

-    Handle positioning and seat level

Racing bikes have lower hand bars and higher seat level to ensure that the rider maintains a position that is aerodynamic. A streamlined form of the rider is then achieved to lower the resistance to air.

What are the other bikes that are mistaken to be racing bikes?

Because of the similarities in physical components, some bikes are mistake as racing bikes.

-    Track bikes are racing bikes that have no free wheel. (It only has one fixed gear.) It can only be stopped by pushing back on the pedals. Its maximum speed depends on the ability of its rider.

If a user wants to use a track bike on the road, a front brake must be attached to the bike.

Track bikes are used on velodrome racing.

-    Cyclo-cross bikes need higher clearance level than ordinary racing bikes. Its medium-sized tires range from twenty eight to thirty seven millimeters. The bike comes with cantilever brakes and lower gears to ensure that it can cope up with soft surfaces.

Cyclo-cross bikes, like mountain bikes and speed way bikes are used off road.


The Union Cycliste Internationale (UCI) standards

To clarify the confusion among bike types, the Union Cycliste Internationale set some standards for racing bikes.

-    Wheels must have a minimum of two strokes
-    The handle bar must control the front wheel
-    Chains attached to the pedals must power the rear wheel
-    The weight must be 15 pounds minimum
-    Frame must be confined to a triangle with tubular components
-    Wheel must be of equal size (in terms of diameter) and must range from 55 to 70 centimeters, with a maximum length of 175 centimeters and maximum width of 50 centimeters.

Now that you know all these elements that make up a racing bike, you know better. You will never take ordinary bikes as racing bikes again! 



A Guide on How to Train for Bicycle Racing

If you’re truly determined to make a career for yourself in bicycle racing, you should prepared to make a lot of changes in your lifestyle, more specifically, in what you eat, do, and even in how you look at things.

The Proper Diet for Bicycle Racers
There is truly no strict diet regimen for bicycle racers, besides increasing your intake of energy-providing foods. Bicycle racing is obviously more arduous than car racing because it’s your legs that make the bicycle mobilize while car racers only have to depend on the gas and engine to make their vehicles move.

For better results, consult a fitness expert regarding the right food to eat to increase your strength and stamina for upcoming bicycle races. Don’t forget to provide them with a copy of your medical history, as this will ensure that your diet and fitness program will be tailor-made for you.

The Proper Exercise and Workout for Bicycle Racers
This will consist of the major bulk of our article. Bicycle racing require individuals to have extraordinary strength and longevity if they want to reach the finish line first. Such physical qualities however are only achievable through constant rigorous training.

Having the Right Equipment and Gear
It’s better to start your training with the equipment and gear you’re planning to use on the race itself. Compare rates to end up with the ideal bike for your needs and don’t forget to gear yourself up in proper and safe attire.

Getting a Personal Coach
A personal coach will ensure that you’re not pushing your body to the limit or being too lax on it. If you’re concerned about the associated costs, you can hire a coach for a month, learn what you have to know, then practice and improve by yourself. Make sure that your coach gives you a detailed training program to follow.

Starting It Right
Always do warm-ups before starting any workout. Check your heartbeat rate as well.

Exercise Equipment to Use:
Aero Bars – Using this will help you increase your average speed.

Exercise Bikes – High-end models of these exercise machines offer users a variety of courses to choose from. With the straight course, you can try to discover a way to minimize energy expenditure while with a hilly course you can train your legs to get used to the added pressure and demand.

Weights – This is especially needed if you’re interested in mountain bike racing. Besides stamina, you also need power to successfully negotiate your way against challenging settings.

Improve Spinning Skills
Pedal Cadence – If you’re able to increase the number of revolutions you make per minute, you’ll be able to save more of your energy. That’s definitely something you’ll welcome when you’ve joined a race that lasts for several days.

Other Exercise Options
Friendly Competition – Sometimes, you need to psych yourself up to further improve your cycling skills. If you have friends who are into the same sport as well, schedule a get together with them at the park and have fun by racing against each other. Losers pay for ice cream!

Other Sports – When it’s off-season or the weather doesn’t allow for outdoor cycling, you might wish to consider tackling another sport as this will not only give your body much-needed exercise but your brain will be put to work as well.

Don’t Forget to Cool Down
Cooling down is as important as warming up. When your training session has ended, make sure that you have a 10 to 15-minute pleasure ride on your bike. Having a perfect end to your training will also give you a better sleep at night.

Get Enough Rest
Rest is just as important as exercise. If you don’t allow your body to relax at the right time and for the required number of hours, your body will not be as strong as it should be on the day of the competition.

The Right Attitude for Bicycle Racers
Training for bicycle racing is hard work, and professional bicycle racers will even be the first one to tell you that. The important thing to do is to persevere and not to give up. Pat yourself on the back when you’ve made the smallest achievement and learn from your mistakes rather than beating yourself about it.

Not everyone can be a Lance Armstrong, but you CAN become a serious competitor with the right exercise, diet, and attitude. Good luck, and we hope that you can cycle your way to success!