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Cycling
is easier on the joints and muscles than jogging. There is something
about riding outside on a beautiful day and feeling that wind against
your face; you'll forget you're exercising!
Cycling Tips
- Learn to become
a part of the natural traffic flow. Practice basic bike handling such
as changing gears, stopping quickly, and turning rapidly. Parking
lots or lightly traveled areas are a good place to practice these
skills.
- ALWAYS wear
a helmet for safety.
- Follow the rules
of the road by stopping at all stop signs and stop lights. Stay aware
of all cars in your vicinity and assume that they do not see you.
- Learn how to
fix a flat before going out on your first ride to prevent you from
becoming stranded. It is also a good idea to take a cell phone if
you have one in case of an emergency. This will fit in a bike bag
that goes below the seat. Also, always take an energy bar, fruit,
or other portable food in case you run out of energy. Practice changing
the gears and do not use too high a gear since this can strain your
knees.
- Decrease the
risk of injury by making sure that your sit is adjusted properly and
by cycling at an easy cadence (number of revolutions per minute that
you pedal). Novice cyclists often cycle at a cadence, which uses more
tension than they should forcing them to have a slow cadence. This
can fatigue the legs more easily.
- Practice braking
to get familiar with front and rear brakes. DO NOT squeeze your front
brake hard if you are moving fast or down a hill. You will end up
flying over the handlebars and doing a face plant! We do not recommend
this.
·Make sure to keep your arms loose and upper body relaxed while
cycling to prevent lower back pain.
- Pedal smoothly
in circles instead of pushing down hard on your pedals. Think that
you have glass in the bottom of your shoe and you need to pedal without
breaking the glass.
Bike Gear
The Bike
- Go shopping with
a friend that is knowledgeable about bikes. Also, bike prices are
negotiable and don't forget to ask the salesperson to throw in a few
freebies like a bike light, bike computer, bike bag, or bike lock.
- Frame size: While
standing directly over bike, your crotch should be about 2 to 3 inches
above the top tube.
- Seat height:
Your knee should be slightly bent when your leg is extended at the
bottom of the pedaling stroke.
- Handlebars: The
width should be the same as your shoulder width. The height of the
handlebars should be 1 to 1 ½ inches below the top of the seat.
Should I Buy
a Mountain Bike or Road Bike?
This depends on where you are planning to ride. Mountain bikes are the
hottest sellers these days accounting for 80% of new bike purchases.
They are the most versatile since you can go on trails, through puddles,
and easily handle the bumps in the pavement. However, if you plan to
cycle on the road for long distances your best bet is to go with a road
bike.
Other Stuff you'll
Need
- Get a helmet!
Ask a salesperson for help to assure a proper fit and you should be
able to get a good helmet for about $30.
- Never go cycling
without a full water bottle. Stay well hydrated for optimal energy.
- Buy a pair of
cycling gloves to make your ride more comfortable. Get a pair of padded
cycling shorts; you can guess what they make more comfortable.
- Emergency kit:
include food (e.g. energy bar, banana, dried fruit, etc.) flat tire
repair kit, $10, air pump, and a cell phone.
| 12 Week Beginner Cycling Program |
| Week |
Distance
(Miles) |
Time Goal
(Min) |
Frequency
(per week) |
| 1 |
3 |
18 |
3 |
| 2 |
4 |
20 |
3 |
| 3 |
4 |
18 |
3 |
| 4 |
4 |
16 |
4 |
| 5 |
5 |
23 |
4 |
| 6 |
5 |
22 |
4 |
| 7 |
6 |
27 |
4 |
| 8 |
6 |
25 |
4 |
| 9 |
7 |
30 |
4 |
| 10 |
7 |
29 |
4 |
| 11 |
8 |
33 |
4 |
| 12 |
8 |
31 |
4 |
| 12 Week Intermediate Cycling Program |
| Week |
Distance
(Miles) |
Time Goal
(Minutes) |
Frequency
(per week) |
| 1 |
8 |
32 |
4 |
| 2 |
8 |
31 |
4 |
| 3 |
8 |
30 |
4 |
| 4 |
9 |
39 |
4 |
| 5 |
9 |
37 |
5 |
| 6 |
9 |
36 |
5 |
| 7 |
10 |
43 |
4 |
| 8 |
10 |
41 |
5 |
| 9 |
10 |
40 |
5 |
| 10 |
11 |
44 |
4 |
| 11 |
12 |
50 |
4 |
| 12 |
12 |
48 |
5 |
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