4ucycling

The inspiring story of Lance Armstrong's determined struggle against cancer and his triumphant return to professional cycling has touched hundreds of thousands of people across the world. His seven straight wins in the world's greatest cycling race, the Tour de France, has surely helped cycling's profile. But what is it about the sport of cycling that is so attractive? In part, the partnership of man and machine has a distinct attraction. The modern-day bicycle, with cranks and pedals, was invented in the 1860s with the first bicycle race thought to have been conducted at the Parc de Saint-Cloud in Paris in 1868. Man's desire to cross a variety of terrain and desire to ride faster has driven the evolution of bicycles. The predecessors of the sleek, light-weight carbon bikes used in modern professional racing are steel-framed, welded and by comparison unwieldy machines. For professional cyclists the difference between winning and losing a race may be a matter of ...

SPENDING COUNTLESS HOURS in the saddle is no longer enough for pro cyclists to win stages or, better yet, get invited to represent their team at prestigious events, like the Giro d'Italia and Tour de France. Fact is, what these elite athletes do indoors is just as important as what they do outdoors. And the same holds true for you. To get in the best biking shape for spring, do these five exercises from the top riders on the new men's team, Cannondale Pro Cycling. Core Cyclist says: “Sprinters generally have more muscles—just put sprinter Andre Greipel next to Grand Tour winner Alberto Contador and you'll immediately see the difference,” says Peter Sagan, nicknamed the “Tourminator” for his killer performance at the Tour de France last year. The all-around rider, who also excels at sprinting (making him a perfect mix of Contador and Greipel), took home the green jersey at the 2012 Tour and will return this summer to defend his title. Sagan's crunches: Forget modern-d...

So, you wake up, draw back the curtains and everything is thick white snow outside. Does this mean the bike stays cuddled up next to the warm radiator? It should signal the chance to get out there and challenge convention and in some people’s eyes, wisdom! We always err in favour of a challenge, it’s the way we’re programmed. Stay loose Whatever style of bike you have, the over-riding thing which will help you get the most from riding in the snow this winter is to relax. Nothing unsettles the bike like tension in the riders body. It transmits right through the bike and into the tyres. It pays to be loose and limber when riding in the snow, from the finger tips in your gloves to the toes in your shoes and everywhere in between. The same is true for all mountain biking, but when the conditions are as sketchy as they often are when snow is on the ground, it’s even more important. Road bikes Snow is usually partnered by its sidekick, ice. Ice and the typically narrow, high-pres...

If you're pretty sure your bicycle fits properly, any hand discomfort you experience may be related to how you ride and your equipment. Remember the most important rule of hand comfort: change hand positions often. Even if your bike is equipped with flat bars it's possible to move your hands around to grip different parts of the bar. Also, consider adding bar ends to provide additional spots to hang on. Dropped Handlebars These are the bars found on many touring and all road-racing bicycles. As shown on the right, there are many places to rest your hands, which means you can change grips regularly to prevent any pain or numbness. Most riders use the positions they like best. For example, the top illustrations depict extreme  positions designed for fighting headwinds or racing because they place you in an aerodynamic and powerful "tuck." The middle illustrations show higher holds excellent for climbing when standing (fingers wrapped around the brake hoods) and when...

Get the right bike for you If you are new to cycling, you will probably want to start with a bike that is fairly stable and easy to ride. Mountain bikes are great for beginners because they have fairly wide wheels and a good range of gears. Racers or road bikes have much thinner wheels and are built for speed. You will need to keep a careful eye on the road or path ahead. Potholes or large cracks in the surface of the road are more likely to knock you off a racer bike than a sturdy mountain bike. Many people find hybrids or commuter bikes a good compromise between speed and stability. Frames come in many different sizes and you should try and get one appropriate for you. Your seat should be high enough so your legs can completely straighten. This helps with your pedalling efficiency. Make sure you can be seen Black is definitely not the best colour to wear when you are riding, as it makes you the same colour as the road. You are at increased risk of being hit by a car if the drive...

When the dark first comes it’s a shock. I love cycling, and I especially love riding with my young kids. But it takes an extra adjustment, a mindshift even, when nursery and school runs, and then commutes to and from work, must suddenly be ridden with no light from the sky. I blink into the blackness. It always takes a few days for my eyes to accept to this utterly predictable yet still constantly surprising shift in seasons. At first the streets seem less knowable. The cars louder and more predatory, their lights shining like violence. And my kids who all summer refused to leave the house without their bikes suddenly take coaxing, especially the youngest who conquered his first pedal bike this summer. It would be so easy to stop now. Take the bikes out of their cosy corner of the living room and lock them in the shed for winter. As a child I rarely rode through the dead of winter, lights were rubbish and expensive then and my school days lasted as long as the cycle of the sun. And ...

Bicycling is an amazing way to get fit and healthy, but you may find yourself getting tired of the same old routes. That’s understandable – anyone who rides every day will likely have found themselves uninspired at some point! But that’s not an excuse to give up! All you need to do is look for exciting, challenging new ways to make cycling even more fun. By doing so, you’ll not only be more enthusiastic towards riding your bike, but you’ll also be even more motivated to take care of your body by cycling as much as possible! Here are twelve easy, accessible ways to make cycling even more fun. 1. Download a cycling app and track your stats. By downloading a cycling app, you’ll be able to keep track of your speeds, distances and more. Not only will you be able to monitor these and the effects they’re having on your progress, but you’ll also be able to have fun challenging yourself to beat your own scores on your bamboo bicycle! 2. Get your friends involved. Everything is mo...

Level 1 At Level 1 new riders learn to control and master their bikes in a space away from traffic such as a playground or closed car park. Trainees will usually be trained in a group of 3-12, though individual training may also be available in your area. At Level 1 you can: prepare yourself and your bike for cycling get on and off your bike without help start off, pedal and stop with control pedal along, use gears and avoid objects look all around and behind, and control the bike share space with pedestrians and other cyclists Level 2 Level 2 takes place on local streets, giving trainees a real cycling experience. Trainees learn how to deal with traffic on short journeys such as cycling to school or the local shops. Trainees are usually trained in small groups – up to 6 trainees per instructor – though individual training may also be available. At Level 2 you can: prepare for on-road cycling start and finish an on-road journey recognise typical hazards let others kno...

“A rider who has good handling skills will be a safer rider,” says Stu Auckland. “If they’re confident and comfortable in handling their bike, in tune with its handling, braking and accelerating characteristics, they can also then put more energy into their riding.” Auckland says a better bike handler often has more time to make decisions when encountering hazards, because less conscious thought is put into reacting to them on the road – everything becomes more instinctive, with fewer knee-jerk reactions made because the rider is experienced and able to deal with a given situation. This takes on extra importance when riding in a group. “You want your actions to be fast and fluid, not jerky and haphazard, especially if riding with others or within a large group” he says. “Last-minute swerving, heavy braking or constant changes in pace because you’re a ‘jerky’ rider will filter throughout the group meaning those behind will be expelling unnecessary energy slowing and speeding up, pl...

What can I do to improve my bike handling skills? So you want to improve your bike handling skills? Here are six tips to make you feel more comfortable and controlled when out on the bike. 1. Practice makes perfect Needless to say, one of the best ways to improve bike handling is to actually get out and ride your bike – the more often you do, the more natural it will become. However, if bike handling is a particular issue for you then having a quiet space to practice troublesome skills on your own is a great way to do improve your skill on the bike. 2. Think ahead The key to being able to react to obstacles and hazards in good time is to think – and look – ahead. It’s so easy to ‘chew your stem’ when working hard at the front of a group or grinding up a climb and miss important and potentially dangerous hazards. 3. Watch others They say one of the best ways to learn is by watching others. Not just anyone, however – you need to watch those who are well-versed in goo...

In light of this upcoming long-weekend ride, I present my top 11 tips for improving your cycling technique: Pedal with flat feet: Some people think of keeping their heels down, and some point their toes towards the sky. A couple of analogies we use are to picture the linkage on an old steam engine and visualize your foot as the linkage come up and staying flat throughout the revolution of the wheels. The other is to picture an equestrian rider, riding a horse with heels down, while toes are in the stirrups. Toes down is a no, no in my book, and you'll see why in the next two tips, as they all go together. Get on the pedals early: This means you start pushing forward on the pedals before they reach the top of the arc or 12 o'clock. With your feet flat to slightly toed up/heeled down you'll be able to increase your power band from two to three hours if you look at the face of a clock. With left foot, start pushing at 10 o'clock instead of one o'clock. With toes down...

A shop tune-up costs $40 to $60. If you're a do-it-yourselfer, here are five quick safety tests recommended by Calvin Jones, a bike mechanic for more than 30 years and author of The Big Blue Book of Bike Repair (Park Tool Co.). Grab Each Wheel. Pull back and forth to test whether they're loose in the frame. Spin the wheels to check that they're not touching brake pads. Ensure a Secure Seat. Hold the frame with one hand and the saddle with the other, then try to twist the saddle. Tighten, if needed. Look for Rust. A little surface rust is okay, but if the frame has rusted through or if the chain has rusted so much that it's stiff, it may be unsafe. While you're eyeballing the chain, lubricate it with one drop of bicycle-specific chain lube per roller. Check for Tire Cracks. If the tire sidewalls look like fishnet, they're too old and worn to be ridden. Dig Your Thumbnail into the Brake Pads. If the pads are too hard to allow you to press your thumbnail int...

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 ...

Most of the same reasons why bicyclists will drive towards the center of a lane are good reasons for leaving the bike lane. Even in states with mandatory bike lane use, the law allows cyclists the same exceptions as it does to keeping right in general. Here are just a few reasons: Bike lanes collect the debris and glass that is swept off the road. Sometimes you can see it because it’s big, like tree branches, but sometimes only we can see it. A small shard of glass can cause a flat tire. (How many tires did you change on your way to work today?) Many bike lanes are designed poorly or just plain dangerous. Bike lanes next to parked cars are often entirely within a hazard area we call “the door zone.” A suddenly-opened door can kill a cyclist. When approaching intersections, or in areas with lots of driveways, a bike lane puts us in a conflict zone (shown in the above animation). Bike lanes increase our risk for all of the common crossing and turning crashes. It may not be a bike l...

A bicycle storage area is a section of the road, before an intersection with traffic lights, where you can wait (for the traffic lights to change) in front of the stopped vehicles. A bicycle storage road area will have painted bicycle symbols, be between two parallel stop lines and may be painted green. Bicycle and motorcycle riders are allowed to cross the first stop line to enter the bicycle storage area but must stop at the second stop line at a red traffic light. Motor vehicles, other than motorcycles, must stop at the first stop line. A bicycle rider may choose to enter a bicycle storage area from a bicycle lane. When you enter a bicycle storage area, you must: give way to anyone that is already in the bicycle storage area give way to any vehicle that is entering the area on a green or yellow traffic light.

Whatever we do, safety is always the first. When you ride a bicycle, motorised foot scooter or a personal mobility device like a segway, you must wear an Australian Standard (AS) approved bicycle helmet. You must securely fit and fasten it. An approved bicycle helmet means a helmet that complies with AS 2063 or AS/NZS 2063. You may only carry passengers on your bicycle if the bicycle is designed to carry passengers. If you carry a passenger on your bicycle, they must also wear an approved helmet, securely fitted and fastened. However, if they are a paying passenger on a 3 or 4 wheeled bicycle, they do not have to wear a helmet. You do not need to wear a helmet if you have a doctor's certificate stating that, for a specific amount of time, you cannot wear a helmet: for medical reasons because of a physical characteristic that makes it unreasonable for you to wear one. If you have a doctor's certificate, you must carry it with you when you ride without a helmet. You also ...

It is neccesory for cyclists to wear pedal cyclists wear helmets? A study of 538 motorcyclists and 523 pedal cyclists who attended the A&E Ward of University Hospital in Nottingham following a road accident, including post mortem reports of 19 pedal cyclists and 87 motorcyclists who died. Pedal cyclists who died more commonly suffered head injuries than motorcyclists who died. Pedal cyclists who survived also sustained head injuries more commonly than motorcyclists who survived. Head injury was more likely to be the main (or only) cause of death for pedal cyclists whereas motorcyclists who died usually suffered other major injuries, but less severe head injuries. The report concludes that head protection could reduce the incidence and severity of head injuries among pedal cyclists

You may already notice that many people around us are cycling fans. Cycling is a fantastic way to get and stay fit. Regular cycling can also help you lose weight and reduce the risk of coronary heart disease. People who cycle regularly in mid adulthood typically have a fitness level of someone 10 years younger, and a life expectancy two years above average. Yet, over half the people questioned in a RoSPA survey* said that they don’t cycle, with the main reasons being ‘concerns around the safety of road cycling’ and ‘concerns about drivers treating them badly’. Whether you are a driver, cyclist or both, by understanding other road users can help your anticipation and forward planning skills and ability to take evasive action, leading to safer roads and less conflict between road users. Misunderstanding is a major cause of conflict. Some cyclists feel threatened by inconsiderate driving and close overtaking. Whilst some drivers can’t understand why cyclists at times ride in the midd...

In the followings are safety tips which are applicable to all cyclists, but even more so for commuters who often ride on their own as opposed to in small groups. Always wear a helmet. Apart from it being South African law since 2004, you never know when a dog runs out in front of you or a car cuts a corner in front of you and causes a fall. And as they say: If your head is worth R50, wear a R50 helmet… Obey the traffic rules: * Most cyclists get killed riding on the wrong side of the road or because they were not visible. Always have a steady white light on the front of your bike and a flashing red rear light between sunrise and sunset, and wear reflective kit. * ALWAYS STOP AT RED TRAFFIC LIGHTS AND ALL STOP STREETS. And even if the light is green for you to cross an intersection, look out for motorists jumping the lights. Watch out for other road users at stop streets. Even if you are continuing straight at a T-junction stop street, there may be horseriders or people wal...

What is safe cycling? You’ll probably get a different answer from every website you read or any other cyclist you talk to. To me, ‘safe cycling’ relates to the combination of common sense, road rules and cycling knowledge to get you from Point A to Point B in a safe and efficient way, preferably with the journey having been a pleasant one and not fraught with danger. Firstly, please make sure that you are visible when you go out on the bicycle. Fit bright lights to your bike (steady white light in front; flashing red light behind the saddle); wear reflective strips or bands eg around your ankle where the motion attracts attention, and wear bright coloured kit (luminous colours work well) – especially when it is rainy, misty or overcast or at dawn/dusk. What do you need in order to cycle safely? a) You need the right vehicle… Choose the right bicycle for the job. I prefer using a hybrid or mountain bicycle for commuting purposes. It is more comfortable than a road racing ...