Tips for Family Cycling
As Ann Barnes casually pedals next to her 7-year-old daughter, Jacquelyn, on the bike trail at White Rock Lake Park in Dallas, birds float above the lake, buoyed on a steady breeze, much like Ann's mood every time she rides. After being off the bike for years, she rediscovered cycling as a way to spend time with her daughter and start exercising again. Their 20-minute rides, which often include a picnic or playground break, rejuvenate the 48-year-old computer software analyst.
"Getting out, being active, and breathing the fresh air makes us both feel happy," Ann says. "Riding again has given rise to my spirits, so I'm also working out at the gym at lunch. The bike's more fun, though."
Like Ann, you probably have a bike stowed in your garage or basement. Brush off the cobwebs, start riding regularly, and you'll feel an energy boost and shed some pounds. Even if you haven't broken a sweat in years, cycling is an excellent way to ease back into workouts, says Nikki Kimbrough, a New York-based personal trainer and spokesperson for Bally's Total Fitness.
"When you ride, you build base fitness and stamina," says Kimbrough, who also recently started riding again to train for a triathlon. Although cycling is low-impact, the calorie burn can be as high as running. Riding a bike at about 12 mph burns just as many calories as running 5 mph -- without the wear and tear on your knees.
To make returning to the saddle as easy as, well, riding a bike, here's your guide to equipment, bike safety, pacing yourself, and even how to recycle old unused bicycles.
Must-Have Gear
When you start to ride again, begin at the bottom -- your bottom, that is.
Bike Shorts
"Buy yourself some good bike shorts," advises Keith Gifford, a 40-year-old Indianapolis attorney who began riding again three years ago after more than 20 years off a bike. "Shorts made my riding much more comfortable."
Instead of the skin-tight models, Keith opted for baggy shorts with protective chamois inside. Expect to pay from $40 to $80 for a good pair of shorts. With shorts in hand (so to speak), Keith felt comfortable enough to pedal 20-milers almost as soon as he began riding again. And after 10 weeks of regular cycling, he lost 25 pounds and was fit enough to tackle a daunting 100-mile ride that winds around Bloomington, Indiana, called the Hilly Hundred.
Helmet
Another cycling essential is a helmet. In addition to protecting your own noggin, you'll set a safety-conscious example for your children. Check the inside of the helmet for the U.S. Consumer Products Safety Commission (CPSC) sticker that indicates the helmet meets safety standards. Such safe helmets cost as little as $20. If you opt for fancier colors and styles, you can spend $35 to $150.
Your helmet should fit snugly and level on your head (not angled up or to the side) and the strap should be tight enough so you can slip only two fingers between your chin and the buckle. The V straps on the sides should meet just below your ear and, if you look up, you should just barely be able to see the brim.
"Getting out, being active, and breathing the fresh air makes us both feel happy," Ann says. "Riding again has given rise to my spirits, so I'm also working out at the gym at lunch. The bike's more fun, though."
Like Ann, you probably have a bike stowed in your garage or basement. Brush off the cobwebs, start riding regularly, and you'll feel an energy boost and shed some pounds. Even if you haven't broken a sweat in years, cycling is an excellent way to ease back into workouts, says Nikki Kimbrough, a New York-based personal trainer and spokesperson for Bally's Total Fitness.
"When you ride, you build base fitness and stamina," says Kimbrough, who also recently started riding again to train for a triathlon. Although cycling is low-impact, the calorie burn can be as high as running. Riding a bike at about 12 mph burns just as many calories as running 5 mph -- without the wear and tear on your knees.
To make returning to the saddle as easy as, well, riding a bike, here's your guide to equipment, bike safety, pacing yourself, and even how to recycle old unused bicycles.
Must-Have Gear
When you start to ride again, begin at the bottom -- your bottom, that is.
Bike Shorts
"Buy yourself some good bike shorts," advises Keith Gifford, a 40-year-old Indianapolis attorney who began riding again three years ago after more than 20 years off a bike. "Shorts made my riding much more comfortable."
Instead of the skin-tight models, Keith opted for baggy shorts with protective chamois inside. Expect to pay from $40 to $80 for a good pair of shorts. With shorts in hand (so to speak), Keith felt comfortable enough to pedal 20-milers almost as soon as he began riding again. And after 10 weeks of regular cycling, he lost 25 pounds and was fit enough to tackle a daunting 100-mile ride that winds around Bloomington, Indiana, called the Hilly Hundred.
Helmet
Another cycling essential is a helmet. In addition to protecting your own noggin, you'll set a safety-conscious example for your children. Check the inside of the helmet for the U.S. Consumer Products Safety Commission (CPSC) sticker that indicates the helmet meets safety standards. Such safe helmets cost as little as $20. If you opt for fancier colors and styles, you can spend $35 to $150.
Your helmet should fit snugly and level on your head (not angled up or to the side) and the strap should be tight enough so you can slip only two fingers between your chin and the buckle. The V straps on the sides should meet just below your ear and, if you look up, you should just barely be able to see the brim.
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