4ucycling

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...

Indoor Cycling Pros Convenience - no need to travel with your bike to a good cycling location if your trainer is set up at home or your gym is near by All weather - rain, snow, hail, cyclone, tornado... Safety - no traffic to contend with and it's unlikely that your stationary bike is going to fall over on you. Controlled conditions - no traffic lights to stop at, no hills to climb unless you want them. This also allows you to target a specific heart rate or power output Entertainment - it's safe to use your MP3 player when you don't have to look out for traffic. That favourite TV show might be just a remote control away. Close to home - by this I mean close to your family allowing you to exercise after the kids have gone to sleep. Cons Hot - you can get hotter due to no airflow (unless you have a fan on). Then again, maybe it's cold and you want to get warm! Limitation of the trainer - not all trainers are created equal. Mag trainers can feel very differen...

Are you considering making a long-distance bike ride, perhaps across the nation? Well if so there are many ways to do this. You can go solo like a bicycle tourist with lots cargo packs or you can go with a team or group. There are many groups that ride across the nation and many bike tourist organizations that can help plan a ride. If you are planning to do a ride for a non-profit group this is a great option, which will ensure your safe arrival and completion. Going with other team riders, who like to really crank and enjoy going with a chase team or "sag wagon" (cyclist slang for the chase car). Riders like this, just ride, hard and fast and allow the team wagon to give them food and drinks as they ride or change out flats or do repairs. The sag-wagon, would pick them up at the day's final check point and take them to a local hotel and bring them back to that point for the next day to start again. Now then, considering these concepts and knowing that the fundraiser you ...

MOUNTAIN BIKING IS ALL about being out there, free to explore the natural terrain—but it also requires more technical skill than any other form of riding. Nobody knows that better than Rebecca Rusch, a tough-as-nails pro mountain biker who’s garnered seven national mountain biking titles in addition to winning the legendary Leadville 100 four times. “Technical riding has never been my strong point,” Rusch says. “I’ve definitely had to put in my time to up my game.” She recommends you do the same—and concentrate on your weaknesses—if you want to access more trails and have more fun in the saddle. There’s nothing better for mastering skills than repetition, Rusch says, and a good bike park with chairlift access and purposebuilt mountain trails is the ultimate, allowing for tons of practice in a given day. You can choose from different levels of terrain and progress as you become comfortable. Pump tracks—small roller- and berm-filled playgrounds—are the best place to learn cornering ...

What is bonking? So if bonking isn’t the fun we might initially imagine it could be, what is it? In simple terms, bonking is when your body feels as if it has completely run out of energy, bar the absolute minimum needed to turn the pedals at the slowest possible pace. In scientific terms, bonking comes about when your body’s easily converted glycogen energy stores are depleted and instead your body has to resort to solely burning fat for fuel. How do I avoid the bonk? Step 1 The most obvious way is to eat glycogen-promoting complex carbohydrates (such as rice and potatoes) in the time leading up to a ride. However, it’s actually a relatively fine balancing act. If you spend the days before a big ride gorging on pasta, you’ll almost certainly take on more carbs than you’ll burn on the ride itself and will therefore put on fat. So simply make sure you have a sensible amount of complex carbohydrate foods in meals during the two days before a big event. Step 2 Once you’ve start...

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-pressure, ...

Cycling, just like swimming, is a beneficial life skill. But not everybody has the chance to learn how to do it as a child. That shouldn’t mean adults who can’t cycle never will, though — and helpfully, the process involved in learning how to cycle is the same no matter how big or old you are. Matt Lamy explains all. Although our dad ran a bike shop, my brother Ritchie never actually learned to cycle as a child. There were quite a few attempts to set him off on what would always become a slow-speed fall, but because his balance was fairly poor — probably due to the fact he suffered from quite severe glue ear — eventually the idea of riding a bike was abandoned. However, a couple of years ago and now in his mid-30s, Ritch decided he wanted to try to ride a bike again. I used the same techniques with him that I had used previously with my own children and — hey presto — within hours, he was pedalling away unaided. So, genuinely effective and fully used and approved by my brother ...

In autumn and winter it's often dark and wet, so make sure you're visible when out and about. Don't forget to take your lights out with you when cycling. Lights and the Law The Highway Code states that, at night, cyclists must have white front and red rear lights. Bikes must also be fitted with a red rear reflector and amber pedal reflectors. Having white front reflectors and spoke reflectors will also help you to be seen. Flashing lights are permitted, but we recommended you also use a constantly-illuminated front light, particularly if you are riding in areas without street lighting. Hovering your mouse cursor over the symbols on the weather panel on this page will display daily sunrise and sunset times, so that you know in advance when you're going to need lights. Contact your local cycle shop for advice on buying the right lights for your bike. Be Seen If you’re cycling in dark or dim conditions, you should: Ensure that you have front and rear bike ligh...

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 bicycle ...

How much tire pressure should you run? Start by trying the manufacturer's recommended pressure, which you'll find printed on the tire sidewall (it's often on a small label but it might be molded into the casing, too, so look closely). This suggested inflation range is a good starting point. If it's a wide range, for example 40 to 60 psi, experiment to find which pressure works and feels best. Pump Road Rubber More, Knobbies Less The most common mistakes are riding with too little pressure in road tires and too much pressure in off-road rubber. The former happens because road treads don't have a lot of air volume. Sure, road tires are pumped up to high pressures. But, because they're skinny tires, there's hardly any air inside. Consequently, even if only a little leaks out (most bicycle tubes are made of butyl rubber, which is porous and naturally seeps air), the pressure and volume are greatly reduced. To prevent this, check tire pressure on a road bike bef...