4ucycling

Travelling in various parts of the world is always in the wish list of many people. Especially for the adventure lovers, tour is the most common part of their life. Travelling from one part of the world to another becomes very difficult if you do not carry useful things. Some people like to go with a light bag, while some carry the entire closet with them. It is always a good idea to travel with ease. Things that you need to carry depend mostly on the destination and the weather condition. However, certain things are essential irrespective of the destination. If you are unaware about the things you need to put in your bag, then this article will be a great help. Let us make a list of "Must Take" items. Comfortable Outfits: You already know what type and how many outfits you need to pack for your vacation. This depends totally on the climatic condition, the type of activities and for how many days you are going. Do not load your bags just with party wears. Take comfortab...

Fast foods and junk foods are now taking the place of healthy foods in the menus of children. So now, it is more of a mission to make them eat the right kinds of foods, the reason why crying and screaming is a routine for you and your toddlers when you asked them to eat their vegetables and fruits. How would you make your children to follow you? Well, follow these simple tips and your house will be forever peaceful when it comes to eating veggies. 1. Mix their veggies into their favorite foods. Kids only eat the food they want, their favorites. To make it hassle-free, why not mix their veggies into their favorite foods, surely they will eat it without question because it is their favorite. 2. Familiarize your kids with vegetables one at a time. It is fact that we, adults know that not all veggies taste great. What you need to do is to make them familiar with the vegetable, telling them the benefits it gives to our bodies. When they are acquainted with its look and taste, it's...

I have a friend Barry, a professional driver who regularly drives from Toronto Ontario to Long Beach California, a trip of roughly 4,100 KM. I have done the same drive a number of times, so we often compare notes about restaurants, places of interest, etc. We also talk about how long the drive takes, and what is interesting is that if you take the weather out of it, he tends to make the drive in about 2.8 to 3 days, while it usually takes me 4.75 to 5.5 days. We both go to the same destination, covering the same ground, driving within acceptable and safe speed limits. Looked at another way, if we both got $2,500 every time we got to Long Beach, and another $2,500 every time we got back to Toronto, Barry would collect $187,500 in a 225 day work year; while I would only collect $102,272 in the same period. Wow, not what you'd call chump change! We see a similar phenomenon with many of the sales people we work with, some close a sale in 16 weeks, while the lady in the next stall c...

 The 24.8-mile (40-kilometer) bike segment of an Olympic-distance triathlon, sandwiched between the swimming and running portions, is the longest of the three disciplines—and the most critical to winning the overall race. It’s where you can make up or lose the most time. For performance-optimizing tips, National Geographic Adventure asked Susan Williams, 2004 Olympic bronze medalist in triathlon and the only American to medal in the sport to date. During her race in Athens, Williams suffered a crash near the end of the bike course and was passed by a handful of cyclists, but got back in the saddle quickly and chased down the competition for a spot on the podium. Here are Williams’s tips for mastering cycling for triathlon. 1. ADD AERO BARS Triathlon-specific time trial bikes are different from traditional road bikes in that they have tighter geometries: A triathlon bike has a more compact frame to get your body in an aerodynamic position to cut down on drag. But they...

1. Cold wind makes your eyes water something fierce. Wear cycling glasses that curve around your face. 2. If your feet are really cold, try plastic bags inside your shoes. Because of the clamminess, however, this should not be a permanent solution. 3. Keep an ENERGY BAR or two in your pocket or tool bag. Fuel for the furnace. 4. Apply duct tape over the helmet vents if it gets too cold. 5. You might not feel like it in the cold, but drink plenty of water. 6. Still not warm enough? PEDAL HARDER. It always makes you feel better.

Most of us have experienced neck tension or pain at one time or another. These are often caused by poor posture or degenerative changes to the cervical spine. The result is stiff muscles in your neck and shoulders, pain and limited mobility. Neck tension and pain can occur for several reasons. Causes of neck tension Poor posture: constant strain on your head and neck due to incorrect positions, movements and permanent stress at work, in your daily life or when exercising Mental stress: psychological strain Weak immune system: for example, due to a cold Accidents and injuries: for example, whiplash or a pulled muscle In my opinion, and that of many experts, the main reason for neck tension and pain is often a lack of mobility of the thoracic spine. The thoracic spine is designed to move in the form of rotations (turning), flexions (bending) and extensions (straightening). However, the opposite is often the case in daily life. We have turned into marathon sitters and couch potato...

Are you feeling tired and a bit under the weather? Are you often sick during the cold months of the year? We all know this problem. But if you keep a few simple things in mind, you can greatly reduce your chance of illness. We have put together the seven best tips for strengthening your immune system to help keep you healthy and fit during the winter. 1. Wash your hands & do it right How many times a day do you shake hands, touch doorknobs or handle money? Every day we come into contact with thousands of germs and bacteria. Wash your hands several times a day with plenty of soap and warm water for 15-20 seconds. 2. Clean your tech devices regularly Your devices are also teeming with germs. You touch your smartphone, tablet or laptop hundreds of times a day. Clean them on a regular basis and don’t be afraid to use disinfectants. 3. Eat a healthy and balanced diet (garlic, cauliflower and broccoli are unknown miracle workers) What’s not to like about broccoli and cauliflowe...

Say Goodbye to Takeaway: Homemade Broccoli and Shrimp Stir-Fry Do you love Chinese food? Then this is the perfect recipe for you. This Asian broccoli and shrimp stir-fry is ready in only 10 minutes. Ingredients (serves 2): 1 Tbsp vegetable oil (canola or coconut oil) 350 g shrimps 350 g broccoli 1 tsp sesame seeds 1 spring onion (chopped) Ingredients for the sauce: 1 Tbsp ginger 1 garlic clove 2 Tbsp soy sauce 1 Tbsp oyster sauce 1 Tbsp rice vinegar 1 tsp cane sugar 1 tsp sesame oil 1 tsp cornstarch Instructions: Grate the ginger and press the garlic clove. Combine both with the rest of the ingredients for the sauce in a bowl. Heat the oil in a pan. Add the shrimps and stir-fry for a couple of minutes. Then add the broccoli. When the vegetables are tender (about 5 minutes), pour the sauce over the top. Mix everything well. Sprinkle the broccoli and shrimp stir-fry with sesame seeds and chopped spring onions. Serve with rice. One serving (without rice) has 330 ca...

Instead of wasting your valuable time driving to the gym or waiting for your favorite machine to free up, try these at-home bodyweight exercises instead. These 3 are the best bodyweight exercises for burning calories, strengthening multiple muscle groups at once and getting in a great total-body workout! All of these exercises (and more!) can be found in the Runtastic Results app – start your 12-week training plan today! 1. Flat-out Burpees Get ready for your heart rate to elevate! We love burpees because they are a great metaphor for life – when you fall down to the ground, you get right back up! 2. Jump Squats Jumping exercises, also known as plyometrics, are great for fat burning and really activate your core. Not only are you working your big leg muscles, (quadriceps, hamstrings and glutes) but you’re also working your inner and outer thighs (adductors and abductors), calves and challenge your stabilization as well. If you’re not ready for jump squats yet, regular squats are g...

Whether as a supplement to your running, a break from a stressful day or as your self-proclaimed favorite sport, cycling has something to offer everyone. And if done properly, cycling can work nearly every muscle in your body. Regular cardio training helps your muscles burn more fat. And in contrast to running or hiking, you don’t have to carry your own body weight while cycling. This not only makes it easy on your joints, but also a lot of fun. Total-body workout Pedaling not only activates your leg muscles, it also engages your abdominal and back (core) muscles for stability. In addition, supporting your upper body by gripping the handlebars works your arms and shoulders. Your muscles become more efficient and make many everyday tasks easier. Cycling is also a great supplement to your running training. But it is also a good starter sport in general because you can work out for a relatively long time at low intensity and thus build up a good base. Benefits for your cardiovascular...

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 offers many personal and practical benefits. It's good for your health You may be interested to know that: The National Forum For Coronary Heart Disease found that regular cyclists enjoy a level of fitness equal to that of someone ten years younger. According to a British Medical Association report, cycling will improve your fitness, help you maintain a healthy weight, lower your risk of a heart attack and help to reduce stress. A British Heart Foundation study concluded that cycling at least 20 miles per week reduced the risk of heart disease to less than half that for non-cyclists who take no other exercise. As well as improving your health and wellbeing, cycling can be lots of fun, not to mention a cheaper, quicker and less stressful way of getting from A to B. It's low on cost Bicycles require no Vehicle Excise Duty, no MOT, no compulsory insurance, no breakdown recovery services and, above all, no fuel! A good bicycle, if well maintained, will last for many year...

Go somewhere you’ve never been before. Do you ever crave that sense of adventure? Get out your map (or GPS) and pick out somewhere exciting that’s within cycling distance. The only catch is that it must be somewhere you’ve never been before. You’ll see and experience new things – both during your journey and once you’ Take part in a race. It may be you need more of a challenge to shake things up a little, so why not consider a race? You’ll be able to try out a fun route against like-minded individuals as you race from A to B. It doesn’t matter if you win or lose. What is important is that you had fun taking part! Don’t be afraid to go off track. If you’re sticking to the same old routes and roads, that’s probably why you’re finding yourself a little bored with your cycling routine. Don’t be afraid to take a new path, head down an alley, bike over a dusty dirt path or take the long way to your destination. You’ll see new things and learn more about your area, giving you a...