4ucycling

Professional cyclists are lucky to have a team soigneur. A soigneur is the person in their team who is in charge of food preparation, laundry, massage and other important tasks. Massage is really important for cyclists because it prepares them for a hectic and stressful activity and it also helps them cool down, recover and heal from the said activity. However, if you're a cyclist and you don't have a soigneur, it doesn't mean that you can't get a massage or perform a massage on yourself. Here are some massage tips that you can do on your own: Warm Up: The first thing that you need to do is do a couple of warm up massage strokes. So you need to sit on a towel. Another option is to sit on the edge of a chair or a bed. Loosen the upper leg muscles by quickly stroking them in an up and down motion. It's just like brushing crumbs off of your hands. Afterwhich, proceed to massaging your lower legs. This action will help loosen your calf, your hamstrings and your quadr

Ask any serious cyclist about their workout regimen and they'll absolutely tell you about strength training. Cycling is a physically-taxing activity that requires you to have powerful legs, a solid core and strong arms, and the best way to achieve all that is through total body strength training. Although your legs are the core muscle group used in cycling, the rest of your body needs to be trained to effectively support the foundation they create. Your back and abdominal muscles must provide a stable platform and strong core that supports your peddling power and increases your speed and endurance on the bike. Keep in mind, all the strength training you do also boosts your leg power, so it's a win-win situation all around. In addition to improving your cycling performance, strength training is important for the health of your muscles and joints. Because cycling requires the body to engage in repetitive movements for extended periods of time, a strength deficit can begin to

Cycling has become an up and coming sport for Americans during the last two decades. Many American professionals, including Lance Armstrong, Greg Lemond, and George Hincapie, have done wonders for growing the sport of cycling in America. They have inspired many juniors to get on their bike and ride in hopes of maybe participating in the most competitive cycling event in the world, the Tour De France. Cycling can be confusing for those who do not understand it, let alone not sure how to get in to racing. In this article, I will lay out the steps necessary to race and move your way up the ranks in becoming a professional cyclist. First and foremost, to get started you will need to have a bike to race on. You can either borrow one from a friend or buy one, either way, you have to have one. After you get your hands on a bike, you can begin riding. If you have never ridden before, you will have to spend some time training and learning the techniques to handle a bicycle efficiently. Once y

While training the cyclists, one should keep in mind that they must not go after how much distance they cover every week, it is around 400-600 k/m per week is enough. The time should not be wasted on spending extra kilometers which are of no use. For your on satisfaction, you can go to any limit of the extra kilometers but you will not achieve anything extraordinary. Registering in the cyclists training sessions with a calculated number of kilometers and a proper schedule must be followed. It includes various races along with the period of recovery and the divided training sessions. Endurance is very necessary part of any training however in cycling it must be kept in mind that having a session of anaerobic is more necessary than endurance. There is another training given to how to take a break and get recharged while cycling and still win the race. Anaerobic sessions are given more significance in the training and it requires a high level of attention during the training. It m

As with any sport, to be the best possible, a cyclist has to know the best foods to eat. It may seem like an obvious fact, but the food a cyclist eats should go down easy and stay down. Variety and moderation are two words to remember when racing or touring. Moderation means there are no good foods or bad foods, but rather healthy foods and not-so-healthy foods. Variety is important because nutrients are distributed in many foods. No one super-food contains everything you need. A cyclist will burn more calories than a sedentary person, but that doesn't mean the cyclist has a license to eat anything they want. The correct eating plan will give you energy for an entire race or tour. A diet of low fat and high carbohydrates will provide the needed energy. While a high carb diet is normally taboo for a normal dieter, they are not evil as many are taught to believe. Carbohydrates are actually the body's preferred source of energy. Good sources of carbohydrates are fruits, vegeta

Dutch cyclist Monique van der Vorst is one very fortunate cyclist. At the age of 13 she was an extremely sporty child, who enjoyed playing hockey and tennis. Unfortunately, when she had to go into hospital for a routine operation on her ankle, she sustained considerable nerve damage to her left leg. This became paralysed from the hip down, ending all her dreams of becoming an accomplished athlete. Undeterred, Monique learnt to master 'hand cycling', operating a specially modified bicycle where the wheels are powered from a crouching position by spinning the pedals by hand. She then went on to compete both nationally and internationally. Kitted in Holland's traditional orange, she won six European titles and three World Championship titles. Tragedy overtook Monique once again that same year, when she was struck by a car. This time the damage was far more severe than her earlier leg injury. Her spinal cord was affected, leaving her paralysed from the waist down. Where les

There always seems to be hostility between bicyclists and vehicle drivers when it comes to sharing the road. Both parties believe that they have specific "rights" on the road and believe that the other person is in violation of those rights. Sadly, both parties are often incorrect about the traffic laws they believe have been violated. Most traffic rules surrounding bicycles and vehicles sharing the road are urban legend. There have been several cases of violence between cyclist and motorist in the headlines over the last few years. For instance, some cyclists have experienced harassment from irate drivers, which resulted in verbal abuse. In some cases, cyclists were even run off the road and physically injured. Biking/motorist myths may have played a part in this scenario. Myths About Bicycle/Motorist Interactions There is no guarantee of right-of-way for either car or bicycle on most roads. There is no requirement for the bicycle to be used on a sidewalk if one is ava

I'm sure that we are all looking for speed workout for cyclist for the same reason. We all are too slow when we race. I always felt pretty bad lagging behind the rest of the pack in every race I was in. I started to workout hard trying every workout I could get my hands on. Finally, I found one that really worked. Eventually, I started placing higher. But I still could not win. I don't know what was worse, being last and knowing I couldn't win or coming in the top 10 and not being able to get that extra boost of speed no matter what. I bet you can understand exactly how I felt. That is until I found workouts that actually helped me. One workout for cyclist I found that really helped me to increase my speed is interval training. I bet some of you have heard of this style of training, but some of you have not. For the latter group let me explain. Intervals are periods on intense work followed by a little longer period of rest. These are repeated for a certain number of

Even cyclists don't always do their exercise outdoors. Cycling may not always mean going to places with their bikes as the weather may not permit it at all times. But that doesn't end a cyclists hope to go on with his training even when Mother Nature wouldn't allow him to. Exercise bike stands have made indoor cycling possible. And the best thing about it is that you can use the same bike for both outdoor cycling and indoor cycling. This is the alternative to more expensive stationary bikes. All you have to do when you cycle indoors with this is mount your bike into the stand. And you are on your way to go, but not literally. Cyclists join competitions and races for fun and fitness purposes. But as winter season and the rainy season, they're left with no choice but to stay at home. But for cyclists to retain their endurance, they need to go on with their training so when the next seasons come, their bodies are ready for the long ride again. Indoor bike trainers have b

Bicycles are one of the most efficient forms of transportation and energy use. With proper use, they can offer a much better alternative to walking, and sometimes also to driving a car. However, when the bicycles enter the road, they cause trouble. Cyclists have no protection, thus making them very vulnerable, even to tiny touches by cars. During the road test, some students make mistakes that make them fail the test. Some mistakes repeat much more often than others. Bicycle lanes, even without bicycles, cause very much trouble to driving students. Some of them drive in the bicycle lane, others just don't notice it. When they turn right, they don't check for cyclists on that special lane. Even if the lane is empty, the examiner might write a minor error, and many minor errors accumulate to one major failure. Not checking nearby lanes when turning can bring a much bigger issue: hitting a cyclist. When turning right and crossing a bicycle lane, there is a good chance that a c

They may not come right out and tell you but here are Christmas gift ideas for cyclists that every cyclist wants and needs. If you have a cycling enthusiast in your family you will love these great Christmas gift ideas and they will too. 1. Hydration Packs-For long rides every cyclist needs to keep properly hydrated. Hydration packs come in a variety of sizes and styles and attach easily to both street and mountain bikes. 2. Bike Helmet Mirror-Not only is this a great idea for safety, a bike helmet mirror allows the cyclist to see where they have been and what may be approaching from behind. 3. A Wireless Bike Computer-There are many versions and brands for this handy new high tech device. They all have slightly different features. But the best calculate things like: trip distance, speed, average trip speed, maximum speed. They can come with timer and stop watch capabilities. They can even have mapping and GPS features. They are great for training and never getting lost. 4. Bik

Both cyclists and pedestrians can be responsible for a collision on the road. An irresponsible cyclist may fail to follow the rules of the road, or a pedestrian may not take care when they cross the street. Unlike car accidents, where the car itself provides a level of protection, pedestrians and cyclist's bodies are exposed. It is almost certain that injuries will be sustained if a collision occurs between a cyclist or pedestrian and a motor vehicle. There are several different ways a cyclist can be negligent and cause an accident. The chances for collision are exponentially increased in large cities. Walking in cities is dangerous enough without even considering the negligence of a cyclist. The most common error cyclists make is the failure to follow all the rules of the road. Sometimes bikers believe the rules do not apply to them. However, failure to adhere to the laws can have deadly consequences. Running stop lights and stop signs or riding under the influence will increase

The stationary exercise bike is a very popular piece of fitness equipment because it can be very effective for burning off calories without subjecting your body to excessive impact, especially on your knee joints. That is one reason why using a stationary exercise bike may be more useful for some people than a treadmill, even if you generally burn off less fat from cycling. However, it is possible that you may run into the problem of not burning off as many calories as you should in doing your stationary cycle exercise. Let me give you a couple of simple tips that may help you to improve the fat-burning effectiveness of your stationary bike exercise. First of all, before beginning your exercise, you should make sure that your bike seat is adjusted to the correct height. This may seem to be a minor thing, but in fact, the height adjustment of your seat can have a considerable effect on your workout. If the seat is too low, then your exercise will cause your legs to become much more fa

The belly fat is due to the storage of excess fats all over the body especially in the tummy region. This disease can bring about formidable consequences. People suffering with belly fats are prone to heart related troubles and cholesterol problems. There is also a risk of cancer in the colon when you suffer with belly fats. It is best to depend on natural ways of belly fat reduction especially the exercising methods. The toe circles and the leg cycling are couple of finest exercises to strain the abdomen region to get rid of belly fats. The toe circle exercise can be done in the bed in the morning and in the night before you get up and when you go to sleep respectively. Lie on a flat surface on your back. Keep your legs parallel together. Lay down your arms on the floor as well. Take good breathes and prepare your body mentally for exercise. Breathe in slowly and by mild exhalation, raise your legs off the floor and ensure that you keep your legs together. Also, legs must be kept

During pregnancy, regular exercise is essential for you if you want to have a healthy delivery. There are exercises designed for pregnant women and most of them are actually so simple you can do them while enjoying at the same time. Your health and the health of your baby are very important so before you try any of these exercise routines, ensure that you have the approval of your doctor. Pregnancy exercises should be kept simple but effective at the same time. Walking is definitely best described by those two words that is why it is one of the exercises you should keep doing all throughout the stages of your pregnancy. Enjoy walking for at least 30 minutes 3 or 4 times a week to strengthen your knee joints and leg muscles. Walking is effective in strengthening the abs as well. There's no way you cannot swim while you are pregnant. Most pregnant women consider swimming as the best form of exercise since it allows them to take advantage of the water's buoyancy and just relie

Losing weight is not at all a difficult task for the people having the right information, at the right moment along with the right tools to use. Losing weight is one of the major concerns of the obese people these days because surplus weight not only makes them appear unattractive but also accompanies along some major health problems. According to various studies, maximum number of heart problems, diabetes and other ailments are found in the overweight people. Therefore, if you are storing surplus fat in your body, you need to follow some effective and healthy diet plans in addition to various weight loss exercises in order to reduce your weight. Listed below are the top ten belly fat exercises that are proven to generate fruitful results. 1. Jogging With the help of jogging, you will be able to reduce a considerable amount of weight by burning about 500-550 calories/hour. Apart from burning the calories, you will get enough time to think on various matters while jogging. This exerc

This article will give you a general Exercise bike review, essential for anyone who is not familiar with this fantastic exercising machine. Often referred as Stationary Bicycle; an Exercise Bike is a special purpose bicycle designed specifically as an exercise machine rather than a transportation option. It is referred to as bicycle because of its striking resemblance with an ordinary bicycle. As the name implies; stationary bicycle, it is obvious that these exercise bikes are made without wheels. Even then, the exercise bike has got many common bicycle parts like: * Saddle * Pedals * Handlebars * A comfy seat 2. A Mini Exercise Bike Some exercise bikes, also called as Mini Exercise Bicycles, doesn't contain the handlebars or the saddles since they are designed for only exercise purpose, while others are equipped with saddle and handlebar that can serve the purpose of a trainer for bicycle ride. Various Models of an Exercise Bike: There are various types of exercise

In today's world less and less time is spent on our health. Exercising has become a very small priority in many of our lives. We all know that we should exercise and while many of us want to, we feel that exercise just simply would not fit into our current life style for various reasons. Exercise is particularly important when trying to lose weight. I bet you know this and the other benefits of exercise as well as the next person. We all do. However, the majority of people continue to either do the least amount of exercise they can or simply do none at all. If we all know the benefits, then why are we not doing enough exercise? Let's consider four common excuses and what we can do about them. No Time to Exercise? This is one of the main reasons for lack of exercise. However, it is not about the amount of time we have available but how we use it. Look at what your do on a daily basis. Could you get up half an hour earlier and fit something in? How about the hour or s

One of the most common cycling training program for improving your cycling endurance is riding over long distances periodically and systematically. This cycling training program is aimed at building your muscles strength and and improving your cardiovascular system so that you will have good oxygen uptake, body recovery and to build up your leg muscles strength. In this article, you will learn about a cycling training plan that will help you to boost your cycling endurance. I have broken down this cycling training program into 5 steps for easier understanding. Here are the 5 steps; 1. Determine your target distance. If your reason for training is so as to compete in a long distance cycling race, then your target distance is the distance of your race. So whatever your reason, determine an average distance of how far you would like to ride. 2.Select a route that is almost similar to your cycling route. If the route you are training for is hilly at some parts and flat in other a

Bike riding for exercise is one effective way of staying fit and toned and building physical endurance. In biking, almost all parts of the body are exercised, from the legs to the thighs to the abdomen and even the arms. Cycling, though, is more recommended to people who wish to strengthen the lower part of their body since the upper half does not get as much activity as the lower part when it comes to riding a bike. Exercise for busy people Although riding road bikes along various terrain might be a lot more fun than cycling indoors, some people just don't have the time to venture outdoors and work on their fitness. For these busy individuals, there is the option of indoor biking. Exercise bikes for use inside the home or in gyms are readily available and serve the same function as road bikes. They can use either the recumbent or the upright type and choose from various brands like ProForm, Nautilus, Schwinn and Life Fitness. How biking works the muscles Cycling, even indo

Stationary bike workouts can help you to boost your cycling speed easily, while tracking your progress along the way. When training it is important to measure your interval times so as to finish your cycling training effectively. In this article, I will share with you an exercise bike workout that you can do to improve your cycling speed while at home if you have a stationary bike. Here are the 5 steps to this stationary bike workout, 1. Pedal for 20 seconds at a fast pace. In this workout, you will start by pedaling on your stationary bike at a relatively fast speed for 20 seconds. Set the resistance relatively high but not too high, so as to give you some resistance to build your leg muscles strength. After pedaling fast for 20 seconds, slow down by pedaling easily and slowly for another equal time of 20 seconds. This is so as to let your body recover and to catch your breath. 2. Repeat this cycling exercise another 9 times. After the first rep, you should repeat this exerc

Cycling is a fun and enjoyable activity and a good way to improve your health. It makes you feel better about yourself and most importantly. It is a good way to lose weight quick and easy if you enjoy riding a bike. As a preferred choice to lose weight cycling can reduce the risk of serious illnesses such as heart disease, obesity and high blood pressure. It also shows that you care about the environment by not contributing to the carbon omissions while at the same time you stay in good shape. Cycling is a good way to show that you care about public health and your own. It is a good way of improving your balance and all round coordination. Cycling each day generally enhances physical well-being and promotes mental health. Besides all the other listed factors. Cycling is usually and enjoyable way of getting around and exploring places. It brings about positive attitudes on how we feel and view the world. Cycling is also proven to be effective from the aerobics point of view. R

Getting Started Visiting a cycling shop to purchase a bicycle, or joining the local cycling club may be your first step toward fitness through cycling. The advantages of cycling as an exercise medium of choice include the low level of impact cycling has upon your knees, as well as the enjoyment that one gets out of it. Indeed cycling is unique as a sport in that it takes you out into the countryside and allows you to step outside of your busy schedule to enjoy the scenery of your area, all the while giving you an excellent workout. Of course cycling can be done with the aspiration of winning the Tour de France, or simply to enjoy a Sunday morning spin around your chosen cycling route. Training and equipment for cycling thus logically vary in accordance to your individual needs. Most importantly you should wear a good cycling helmet, complying with safety standards and fitted properly to your head. Next a pair of cycling shorts will give you some welcome relief over a ride longer th

1. TEST YOURSELF IN AN ALPINE SETTING Even though the Alps can challenge the toughest of Ironmen, the mountain range has something to offer for everyone. Feeling like a professional or at least a determined amateur? The Alps allow you to test your skills at the heart of French Alps, where the best of the best world's cyclists meet to compete in Tour de France each year. And while this route might not be for everyone's capabilities, it is well rewarding with the dramatic and enjoyable scenery. Meanwhile, in the East, you'll find the Via Claudia Augusta - the first real road used as a Roman trade route in 15 BC. The historic road is now turned into a modern cycling trail, which stretches across the Alps at a comfortable altitude of 1600m. Know what that means? It means that to enjoy this trail, you don't necessarily have to be a fitness head. While more relaxing, this route is as exciting with its ever-changing landscapes, variety of orchards, and vineyards keepin

Family cycling holidays are a great way of spending some quality time together away from the hustle and bustle of life at home. By choosing France, you can benefit from scenic and relaxed routes that the whole family will enjoy. Indeed, there are many destinations in France that are ideal for this kind of break - but read on to discover three of the best. Traffic-free routes, stunning scenery and plenty of rest stops characterise relaxed activity holidays in this country, so wherever you choose you can be sure that you - and your children - will have a great time. Within easy driving distance from England, Alsace is a wonderful place to go on cycling holidays. You'll be able to travel a little off the beaten track and enjoy some fantastic sights along the way, while biking along virtually traffic-free paths. Of course, the lack of motor vehicles makes this kind of route ideal for families with young children, but you'll find that this is not the only benefit of travelling

Cycling in Mississippi is fun, as this is indeed a beautiful state. There are many wonderful routes one can take to cross the state and since the State is tall and thin you can really get a good long-distance 2-day ride out of it. For instance Memphis to Biloxi is 387 miles by bicycle and could be a 2-3-4 or even five-day ride taking Hwy 51 to 31 and then to highway 13 and down to highway 11 cutting off to highway 53. Easy route and lots of interesting Elvis Stops if you are touring, why not make it one week? Then one could also take Highway 51 from Memphis tracking the 55 Freeway totally a straight shot indeed about 260 miles or so. Lateral passes by long distance riders report favorable roads from Natchez, Mississippi on Highway 84 into Alabama. I have driven this route and it is a no-brainer, scenic and a perfect road. Greenville to Columbus, Mississippi is also a very fun route on Highway 82 about 148 miles in to Alabama. Now lets look at another very cool ride choice and one

A new cycle route between Lancashire and Yorkshire has been opened up. It is to be called The Way of the Roses. Local Morecambe and Lancaster business and individuals are invited to find out how a new cycling route can benefit both themselves and the district. The Way of the Roses is an 180 mile route linking Morecambe with Bridlington and due to be officially opened in September. The route is being developed by a partnership of organisations led by cycling charity Sustrans. Sustrans is a UK sustainable transport charity. Their vision is a world in which people choose to travel in ways that benefit their health and the environment. They work on practical, innovative ways of dealing with the transport challenges that affect us all. To give local people the chance to hear about how they can help and make the most of the route, an event is taking place at the Platform, Morecambe on 10 May from 10.30 until noon. More and more people are spending their breaks on two wheels. It is

This is surprising to me but the European country I get the most requests for bicycle touring route information is Germany. Maybe I should not be as surprised about the request of cycling routes in Germany as the country offers over 200 bike routes which receive lots of bicycle traffic from local citizens and visitors alike. The top 7 routes for bicycle touring in Germany: Romantic Road Bike Route The Romantic Road bike route is not well known by North American cyclists, this is easily my favourite. The route starts in Wurzburg near Frankfurt and winding along quiet farm lanes and bike paths to the Austrian border at Fussen. Along the way you pass by three walled medieval cities, the fairy tale castles of King Ludwig II, vineyards and much more. The terrain is rolling with a few big climbs along the 420 km (261 mile) route. Rhine Cycle Route This is the route everyone has heard about. The Rhine Cycle Route starts in the Netherlands and ends in Switzerland but the most scenic sect

What cycle data is being released? A digital geographical description of the off-road cycle path network that is used in the Transport Direct cycle journey planner. This includes details of many off-road cycle paths, as well as cycling -specific features present on the road network, such as cycle lanes and toucan crossings. The off-road data includes the geometry of the routes, but the road data is referenced to the Ordnance Survey digital road network and doesn't include road geometry. The data is free and will be made available under the Open Government Licence. The data will be refreshed every few months, taking account of feedback from users and local authorities. How extensive is the geographical coverage? The data covers local areas throughout England and includes the national and regional cycle routes in England and local cycle routes in most urban areas within England. It does not include all local cycle routes in rural areas. What types of information is given abou

Cycling through Britain is the perfect way to discover the intense natural beauty of the countryside while getting fit and having fun. Although many of Britain's best cycle routes are extremely challenging, experienced cyclists will soon discover that their efforts are rewarded by the picturesque scenery that they will see along the way. Hardknott Pass in Eskdale, Cumbria This is one of the most challenging cycle routes in the whole of Great Britain, and although it runs for less than two miles the height gained is nearly 300 meters. Cyclists who follow the steep climb from the east start at Jubilee Bridge will make their way through woodland into two sets of punishing switchbacks. After the route briefly levels out cyclists must push themselves to the limit to conquer a second set of switchbacks with 30% slopes. Pause for a moment to take in the stunning scenery at the top before tackling the terrifying decent. This is a route that adrenaline junkies are sure to love. Fakenha

Hello and welcome to "5 Great Exercise Routines", the aim of this article is to give beginners (or re-starters) to regular exercise some good options to consider before getting into it. I have only included types of exercise with which I am personally experienced, this way I can highlight both the major benefits and potential problems, this knowledge will allow you to take the good and leave the bad from whatever exercise routines you decide upon. First up we are going to have a close look at boxing, now before you recoil in horror from this violent and challenging sport please understand that I'm not suggesting you jump in at the deep end with sparring sessions and fights. That part comes later if you personally decide it should, what we are looking at in this article are the sometimes overlooked benefits of regular boxing exercise. The first is greatly increased stamina, after a few regular training sessions (and especially if you stick to it) your lung power wi