4ucycling

If you want to use a high intensity training model then I would recommend the following guidelines: Aim to do three high intensity training sessions per week, ideally with a rest day between each session. High intensity training sessions are defined as intervals efforts at or above threshold intensity.a Each session should last between 45 and 90 minutes. Each high intensity phase should be rotated in blocks of training in order to manage the workload. Begin with two weeks of high intensity training to one week of low/moderate intensity. This can be progressed to three weeks of high intensity with one or two weeks of low to moderate intensity. I still recommend at least one aerobic low/moderate intensity ride during high intensity weeks. Most people will have four or five training days a week, so stick to three high intensity sessions to avoid over-reaching and use your other training days for low to moderate intensity rides in order to recover, enable your muscles to help adapt t...

Take it easy The faster and harder you ride in hot weather, the harder on your body it’s going to be. Obviously such riding can’t be avoided in a race but if you’re out in the country on an all-day ride, keep the pace steady and try to keep your energy expenditure low. Take it slow, don’t charge up all the hills. Regular breaks in the shade (or pub/café if you prefer) are a good tip too. Wear lightweight clothing to help keep cool – and don’t go charging up every hill Wear lightweight clothing Wear technical clothing with high sweat wicking properties and which offer plenty of ventilation; mesh panels (don’t forget to apply sunscreen underneath…) full-length zips and the like, so you can get as much cooling air over your body as possible. A wicking base layer will also help remove sweat and keep you drier. Don’t neglect your feet either; thin socks and well vented shoes will keep your toes from getting clammy. Some brands now offer clothing which is super-light (and sometimes wit...

There are many, many good reasons for bicycle commuting, recreational bicycling and creating a strong bike culture in general.  Hopefully a couple with resonate with everyone and motivate more bicycling. On-going use of a bicycle has virtually NO carbon footprint. You will be a leader in your community. Bicycles increase mobility for those who don't have access to motor transport. Bikes increase mobility for those who don't qualify to drive a car. Bicycles increase mobility for those who can't afford motor transport. Bikes increase mobility for those who don't want to drive motor vehicles. Bicycles increase mobility for some people with arthritis, back problems and other mobility issues. Bicycling can be faster than walking, transit or motor vehicles. Bicycling is the most energy efficient form of transportation ever invented. You get healthy exercise from bicycling . Bicycling also can help you meet different people with the same hobby as you.

It may not surprise you to see another study suggesting that cycling to work can drastically reduce your chances of getting cancer and heart disease – those who ride bikes for transport already know how good it makes them feel. However, it’s perhaps yet another motivation for those who don’t, to dust off their bikes – and remember some other reasons cycling to work is so great.  In a five-year study of 263,450 UK commuters, published in the BMJ, researchers at Glasgow University found regular cycling cut the risk of death from any cause by 41%, and the incidence of cancer and heart disease by 45% and 46% respectively. The cyclists in the study were riding an average of 30 miles per week; that’s three miles each way, five days per week. Cycling at a leisurely 10mph, that would take about 20 minutes each way – a manageable distance for most people. At present only 3% of the UK population commute by bike, while 36% use a car. If we increased cycling in this country to German levels...

The Best Mountain Bikes of 2017 If you’re in the market for a new — or another — mountain bike, we’ve got you covered. From high-end, full-suspension bikes built for racing to the latest affordable 650b Plus rigs, these bikes are the some of the best around. ENTRY LEVEL ($1,500 AND UNDER) 1. NORCO FLUID 2 HT $1,299 Somewhere between a fat bike and a more traditional mountain bike, 650b Plus bikes are perfect for beginners. They’ll roll over just about anything, handle well and are faster than you might think. While it won’t break any speed records, the Fluid 2 HT from Norco is plenty capable of riding just about any trail — from loose technical climbs to rocky descents. The one-by drivetrain also makes shifting simple and regular maintenance as easy as it’s going to get. 2. SURLY KARATE MONKEY 27.5+ $1,399 Known for its affordable and well-built bikes, Surly has a small but loyal following. The solid steel-frame Karate Monkey is a bike that’s been around for a while, and w...

  3. MUNICH Germany is a country known for cars and fast driving (hello, Autobahn), but it has plenty of awesome cycling, too. In Germany, Munich leads the way, with over 750 miles of bike lanes. There are also nearly 350 one-way streets that are bike-only, and the city has restricted all other streets to a 19 mph speed limit to improve overall safety. Daily trips made by bike usually average a shade under 18%, ranking as one of the top for a major city in the entire world. 2. AMSTERDAM With more than 800,000 bikes and an unbeatable network of bike-only routes, there’s a reason why nearly 40% of all trips in Amsterdam are made by bike. Whether it’s children going to school or adults making a quick run to the grocery store, the bike is the primary method of transportation. For a relatively small city, there are 248 miles of bike paths — but even the streets that don’t have dedicated bike lanes are likely to have just as many bikes on them as cars. 1. COPENHAGEN, DENMARK Ease of...

In the followings are 10 telltale signs that you’re officially a cyclist (congratulations) 1. You can’t recognize your biking friends when they aren’t wearing Lycra. And you haven’t known whether to be flattered or offended when one of them has seen you in your street clothes and said something like, “Wow! You look really good!” 2. There’s never room on the top shelf of the dishwasher for anything other than water bottles — and no matter how many times you’ve scrubbed them, they still look dirty. 3. You’ve tried every energy bar, gel and powdered electrolyte mix on the market and have homed in on the exact right combo to keep you from bonking on long rides. 4. The “check engine” light in your car has been on for months, but the most minor mechanical issue on your bike is resolved immediately… 5. …that might be because your new bike is worth more than your car. 6. And that bike has a nickname. 7. You have at least one Facebook profile shot of you posing on or next to your ...

If you don't want to cut out solo riding entirely, joining a cycling club is good way to improve your skills on the bike and take your fitness to the next level. Use this guide to find out how joining a cycling club benefits you as a cyclist and where to find a like-minded cycling group near you. 1. LEARN BETTER BIKE-HANDLING Whether you’re interested in racing or not, improving your bike-handling makes you a safer cyclist on the road. By joining a cycling group and getting involved in weekend club rides, you’ll learn useful skills you might not be exposed to riding solo. Drafting, bike control, hand signals and pacing are just a few of the basics you’ll grow accustomed to when you practice riding in close proximity to others. READ MORE > 10 CYCLING HAND SIGNALS YOU NEED TO KNOW 2. DEVELOP CAMARADERIE If you ride lots of miles alone, motivation can become an issue. Joining a cycling club with other like-minded cyclists helps you mix up your training regimen and have m...

If you’ve already decided to join a cycling club, you’ll need to find the right club to fit your individual needs. Here are a few of the factors you should consider when choosing a cycling club: Goals: Some clubs steer more toward racing, while others focus more on touring the area at a slower pace. Speed: Most cycling clubs post the average mile per hour you should be comfortable with for weekend rides. Make sure your ability as a cyclist matches those of the group you’re riding with so you won’t be left behind. Age: Some groups are for cyclists of certain ages, focusing on either racing or leisurely cycling to stay fit and lose weight. Schedule: Cycling groups and clubs often meet at certain times during the week. Make sure your schedule fits with the club you’re looking to join. Price point: While some cycling clubs are free, though most have an annual fee and require you to purchase a cycling kit from the club. Check the costs before you decide to join and then choose the mos...

Being a popular sport, cycling  has become a fashion for people in different ages. Cyclists form actual cycling clubs and spend years of their lives working to become great cyclists. It's as serious as online football betting to those who are betting on the outcomes! And with Lance Armstrong managing to win the Tour de France so many times, it brought a little bit of glory the sport for people in the United States. However, it doesn't mean that there aren't teams that seem to take the sport a little less seriously. Over the years there have been some truly hilarious names that cycling teams have given themselves. Pedalphiles : The Pedalphiles are a group of dedicated cyclists that reside in the Klang Valley region of Malaysia. Despite their definitely questionable name, the group holds the record for long distance outstation rides in Malaysia and they attend cycling events all over the world. Suck It Up Buttercup: There is also a group that calls itself "Suck It Up Bu...