Fun Bikes

By: Colin Johnson

So you've seen the Tour De France and your imagination has been captured. You are health conscious and you believe in fitness. You dust off your cycle and hit the streets. Great! Just before you head off, though, do take a moment to absorb this article and avoid the pitfalls of so many.

1. Don't leave home without a safety check of your bike and don't put your kids on a bike unless you've given the bike a once-over. Check the gear changes, brakes, seat heights and bell and make sure it will be a comfortable ride for all. Sometimes cogs, chains and gears collect sand and grit and do not move as well as they should, especially if they've been sprayed with certain products in the past. Take a puncture kit with you or you may live to regret your outing!

2. Fitness is probably one of your motivations for getting on the bike. Bike-riding is, afterall, a wonderful way of staying fit. But do try to ride with others, as this will provide you with the motivation to go for a ride even on days you'd rather stay in bed. If you know you can't let someone else down, it keeps you accountable. If your buddy is of a comparative standard, riding with him/her will help push you to the next level. This is especially important for competitive riders. If fun is your main motivation for riding, other people will greatly enrich this too. You will make shared memories together, and time always goes quicker when you're with other people. From a safety point of view, having companions may save your life one day. If you have no option but to ride alone, please ensure you have told others of your exact route.

3. Plan your ride before heading out. Know approximately the length of the ride and the terrain and whether the route is cyclist friendly with road provision made for riders in mind. Treacherous stretches of road may look inviting but is it worth the risk? When travelling by car take note of the roads and routes that would make for an ideal path of pleasurable pedalling. When riding, decide ahead of time that patience will be your guide. Many motorists may consider you a nuisance and feel you have no right to be there. Some will never even see you! Don't take them on, they are bigger than you, and again, it is not worth the risk.

4. Physical provisions for the ride need to be addressed before and whilst on the road. At minimum have the water bottle attached and use it regularly. Hydration needs to be a continual process in order to get the most out of your exercise. For serious riders I would strongly suggest an amino based drink. In my opinion one that delivers advanced energy and endurance formulation with carbs and replaces electrolytes will prevent dehydration and enhance performance. Bananas, other fruit and energy boosters will also result in aiding physical wellbeing.

5. It sounds an obvious one, but correct attire for cycling is paramount. Comfort and safety go hand in hand here. The correct choice of clothing can assist you greatly in your ability to stay cool in hotter conditions and conversely, can help heat retention in the cooler environments making for a much more pleasant outing. The color of clothing is also a major consideration. Make sure it's bright and easily seen by motorists and other road users. And make sure you have a suitable helmet! If you have kids riding it is imperative that the helmet fits correctly and the chin strap is set at an adequate tightness. Most kids loosen these and can therefore miss out on their amazing impact cushioning abilities in an accident. It is a proven fact that helmets save lives.

6. Don't forget the whole family. Okay, you've got the bug, now it's time to enthuse everyone in the family. There's no greater sight than a whole family out cycling on a beautiful day. The tiniest tot can be strapped in to a bike seat behind mum or dad and grandad and grandma can ride too. These days there is growing awareness of the need to provide cycle tracks away from dangerous traffic and these can be wonderfully scenic. Take pro-active steps to build family time and model fitness. Your family will thank you for it one day.

7. Don't be careless about how you finish. You'll be hot and sweaty and ready for a shower, but there's something more important to do first. Give your muscles a chance to recover and repair by cooling down gradually and then by having a protein supplement (usually in the convenient form of a shake or drink). Protein is the building block of cartilage, muscles, bone and blood and it is protein which is the crucial factor in prevention of injury and enhanced performance. It's no wonder that so many of our professional atheltes head straight for a whey protein drink after exercise. For muscle recovery, repair and growth, it's a priority.

There's nothing like the feeling of sun on your face and wind in your hair. You'll love the fresh air and sense of freedom you get when cycling. Don't let anyone stop you getting out there and improving your fitness. Ensure you have studied (and acted on) as many articles like this as you can get your hands on. Then do something your body (and family) will thank you for and go cycling as an informed, responsible cyclist!
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By: Colin Johnson

To get the most out of your training there is more to do than simply just turning up to ride. Simple planning before your cycling training can ensure that you gain the optimum benefit from each session. Having a specific strategy that will address what you are aiming to get out of a day on the bike will go along way to your achieving success.

Discipline is the one thing all serious athletes require in order to reach their goals. It is the common element that can be found resident within all those that we look up to in the sporting arena and aspire to be like. For me the simple action of getting out of that warm bed early in the morning is the hardest step of all! Discipline demands that you make decisions ahead of time. There will be no saying no if it is too cold or too hot. There will be no question as you lay your head on the pillow of whether you will be rising the next day with the sun or not. Discipline is often the difference between the great and the good.

Serious cyclists always need benchmarks and extra incentive to spur them on to the top of the mountain peak. This is why I advise a training group. This will have significant benefits for all involved. I recommend a group of at least four riders and no more than six. Exceed this number and you won't be missed if you skip a day, which can eventually lead to you dropping off. This number will allow everyone to feel a part of the group and bring accountability. A feeling that you're letting the others down is not a bad one and can give you a push just when you may need that little nudge to keep going.

Competition can be used to your advantage. Afterall, if you're a serious cyclist you know all about competition: it's what makes you tick. You want to be the best you can be. Enjoy this quality in others who form part of your small training group. Try setting a time limit for a section of your ride, experiment with different destinations and strategies, as suggested by others in your group. Compare notes and offer advice to each other, all in the spirit of encouragement and mutual respect.

When riding in a group, consider carefully the various abilities within the group. Not everybody will be identical in strength, endurance and mental stamina, but everybody can have a useful ride. Make sure the youngest and fittest memebers of the group are lead wheel and that you are training in a time trial formation. Then go for it! Weaker riders should stay at the back for longer stretches. Sometimes you can adapt so that the fittest riders reach the top of steep hills first, then turn back and rejoin the rest of you before heading to the top again. This way everyone gets a work out.

Within your training group, there will be various styles of cycling and various strengths. For example, there will be climbers, sprinters and maybe some all rounders. This is not a bad thing. Make it work for you by encouraging each other at times when your particular strength comes into play. Everyone can help those hill-haters and everyone can encourage the non-sprinters. Try changing your route once in a while. Hill training can be fun for all when you implement a short loop circuit. Fast riders can surge ahead and then catch the rest of the group, and the whole time you will still feel like you're training together. Handicapped sprints are a great way to finish off a training session and will leave everyone feeling satisfied with their progress.

Keep in mind that relationship is an extremely important factor in your training success. This is not given nearly enough credence, in my opinion. Train in a group, not on your own. Don't just ride with your training group, socialise with them and get to know them and their families. These informal connections will build understanding and trust. This in turn will make you feel more responsible to your training group and you wont be as inclined to let them (and yourself!) down by not turning up to training sessions and so on. Perhaps you've noticed the tendency of runners, cyclists, swimmers and other athletes to achieve personal bests in team events and/or relays. This is no accident! As individual competitors, you will be positively influenced by having your fellow-trainers around, encouraging you and inspiring you.

Equip yourself with the necessary nutrients and hydration to achieve optimum results in your training. Every individual is different when it comes to food and drink required during training sessions, but there are some things every cyclist should use without fail. Firstly, you need to replace vital ingredients such as electrolytes which have been sucked out of your body with physical exertion, by consuming an amino sports fuel drink. This should be taken before and during training or competitive events. Secondly, you should conclude your training session with a protein shake, around twenty minutes after you finish cycling. This will greatly assist muscle recovery, repair and growth, and in my experience you wont be nearly as sore! Being diligent with your nutrients will result in getting the most out of your training and saving time, something we all need.

Safety should always be high on your priority list when cycling. You must consider all aspects of your intended route, including equipment needed, transition points, dense traffic areas, weather and communication signals for your training group. Know when members of your training group are likely to become tired and less alert. Use clear and consistent communication with the others in your group: this is all part of the required accountability. Most accidents occur when cyclists are tired and their reactions are much slower than they should be, so be scrupulously diligent about this. Always organise to return home on a very safe, tried and tested route.

You're a cyclist and you're looking for training advice..good on you! So many set out to train without gleaning advice and hearing the voice of experience, but you're not one of those. Find a training group so that you're not trying to do this all on your own. Then be determined, informed and consistent, and you will find success. Here's hoping you achieve your personal best and have the time of your life doing it!
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By: Kelvin Gilberte

There are many different kinds of aerobic exercise equipment out there and it can get confusing to decide which one may work best for you. The best exercise equipment is the one you will actually use regularly because that is how you will get results. If you are looking for an aerobic exercise equipment then the recumbent exercise bike may be one of your best options.

There are many advantages to owning a recumbent exercise bike versus other types of exercise equipment that are on the market today. These kinds of bikes are ideal for people at every level of fitness especially for those that have some physical problems as the recumbent exercise bike offers a way to exercise fairly safely. They have bucket seats which are generally very comfortable to sit in and support the back very well.

Even if you are already at a high level of fitness you can still get an effective workout by adjusting the level of resistance. You can simulate doing an uphill climb as that will give you a much more challenging workout.

Safety is perhaps the biggest factor to getting the recumbent exercise bike as the bucket seats and the lower seating position create less pressure on the back and knees. Since it is safer and simpler to use than other types of exercise equipment it means that you are more likely to use it more often which of course means you will get better health benefits.

Recumbent bikes come in many different price ranges and models. Of course the more you can pay the better quality the bike will be and the longer it will last. You can certainly look for bargains by searching for used ones but be careful and make sure that you still get some sort of guarantee in case something is wrong with the used bike.

Many recumbent bikes come with built in exercise programs that can show you the number of calories burnt, your pulse and the speed you are currently at. Also remember that by owning a good aerobic exercise equipment you will not have to pay for gym membership fees and this saves you money in the long term so it may be worth paying a little extra to get a quality recumbent bike.

The bottom line is that you must use the bike in order to get results so be sure to make a commitment to using it regularly. If you are suffering from an injury then using a recumbent bike may be a safe way for you to get a good workout but be sure to consult with a qualified health professional to make sure it is safe to use based on your current injury.

Many physicians and trainers recommend the recumbent exercise bike since they are considered to be one of the safest ways to get aerobic exercise.

If you are overweight then you will find the larger bucket seats much more comfortable than other seats and this will encourage you to use the bike more often which means a greater chance of losing weight and keeping it off.If you do want a more challenging workout you can always add weights while you are seated back and get a great upper body workout too.

These bikes are also great a giving you a great cardio workout without putting too much pressure on your knees as most other form of aerobic exercise require you to be more upright which places more pressure on the knees. Consider the recumbent exercise bike as your top choice for aerobic exercise equipment.
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By: apple1165

DID you ever hear of Mile-a-Minute Murphy? Back in 1899 he gained his title by cycling one mile in 57 4/5 seconds behind a railroad train. He had persuaded the Long Island Railroad Company to build him a board track, fifty inches wide and two and a half miles long, between the rails. At that time bicycling was the favorite sport of millions around the world, and the bicycle was at the zenith of its popularity.

The bicycle is actually man’s fastest mode of travel under his own power, and in many lands people still view it as a cheap and dependable mode of transportation. Young people are asking for a bicycle to ride from the time they have mastered walking. I can recall how my father and mother cashed in two insurance policies just to get the funds for supplying me and my brother with “bikes.” Soon we were maintaining paper routes several miles long—something that would have been difficult to do without this means of transportation. We cycled to and from school, went on errands, and so got plenty of healthful exercise. For years Dad cycled to and from the windmill manufacturing plant where he was employed.

Today in some lands the bicycle is looked upon as a toy. It has been displaced by the motorcycle and the automobile. Forgotten is the fact that the humble “bike” has exerted a powerful influence on the course of history—particularly in the Americas. By starting the movement toward hard, smooth roads it paved the way for the advent of the automobile. In fact, one writer has claimed that “both physically and psychologically, it was the true parent of the motor car.”

Some Bicycle History

Back in 1860 the bicycle was known as the “bone-shaker.” You can well imagine why, what with its iron tires and the rough, cobblestone streets of those times. A few years later came a highwheeler, in Britain sometimes called the penny-farthing. This model was intended for the more adventurous cyclist, the one interested in speed. It had a large front wheel, some fifty-two inches in diameter, equipped with pedals, and a tiny wheel behind. On a smooth surface the cyclist with this machine could go almost as fast as a horseman. Stopping was a problem, however. And, since it was a drop of some five feet to the ground, many a bone was broken in the attempt to get off these contraptions.

The year 1880 marked a big step forward: chains for driving the back wheel were introduced, and these could be geared any way desired to achieve speed or power. Prior to this, awkward levers had been used to drive the big wheels. In the following ten years came other helpful developments: rubber tires, ball bearings, coaster brakes and handlebars made their debut. Each one helped to build up the bicycle’s popularity.

The “safety” bicycle made its appearance in 1890. With its two wheels of the same size it was essentially the machine that is common today. Americans give credit for its design to the Pope Manufacturing Company of Hartford, Connecticut. However, something very like it appeared simultaneously in England and France. In any event, the Connecticut concern, applying the interchangeable parts system, swiftly took the lead in production, and soon American machines were being exported to all parts of the world.

By the year 1896 some 4,000,000 people in the United States were riding bicycles. Over a million machines were produced in 312 factories in a single year. The American bicycle industry obtained a strong foothold in Britain for a time, largely due to the fact that British manufacturers could not keep up with the tremendous demand.

The advent of the automobile, however, had a more immediate effect on bicycle riding in the United States than in Britain or on the European continent. Cars became popular and were priced low enough for the average family, so the bicycles were largely left to the children.Nevertheless, more than 24,000,000 people in the United States own bicycles. In Denmark, about one of every two persons is the owner of a bicycle, and it is still the common means of transportation in numerous countries where the automobile is viewed as a luxury, beyond the reach of the workingman.

Throughout Europe, in Central America, in Indonesia, Japan and North Africa, bicyclists can be seen in droves.Here in the Dominican Republic the bicycle becomes the mobile place of business for all kinds of salesmen. Some are equipped with a block of ice and bottles of colored syrup. The vendor can be seen everywhere there are crowds, offering cones of shaved ice with the syrup of one’s choice poured on top. Others sell fruits, vegetables and other eatables from their “bikes.” Scissors and knives are sharpened on other modified bicycles. Quite often one will see a bicycle with a special rack mounted on the back for transporting cleaned suits and trousers to those who sent them to the cleaners.

Healthful Transportation

The bicycle certainly has its appeal to lovers of the outdoors and those interested in health. It is a means of getting out on your own into the freedom of the countryside. It has the advantages of walking exercises, and still gets you to distant places much faster. It offers an excellent way of offsetting the harmful effects of a sedentary life. Tourist organizations catering to this kind of travel have arranged for hostels to be set up along main routes every ten or fifteen miles.

The bicycle is also a useful instrument as an aid in getting the good news of God’s kingdom spread to people in remote areas, even where good roads are not available. All the cyclist needs is a beaten footpath. And as to upkeep and storage, a hallway or a space under the stairs and a rag with some fine oil will do. So, one does not have to wait until he can afford an automobile in order to get out into remote places with the message that can bring people comfort and hope from God’s promises.

Not only is bicycling a good way of getting around, free of the worry of engine breakdowns. Its pace is slow enough to allow for the feasting of one’s eyes on the passing scene, rejoicing in the marvels of God’s creation around one.

The wind blowing in one’s face, the flush from effort needed to climb a hill, the silence and the sense of freedom all add to the overall healthful effects from “walking on wheels.”
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