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Bicycle Riding, Training, Buying, & Touring Why ride? Bikes are everywhere, being ridden by virtually everyone, regardless of sex, age, or size. Many people ride bikes to lose weight. And it works. Bicycling at 5.5 miles per hour burns about five calories per minute while speeds of 13 miles per hour will burn approximately 12 calories per minute. The faster you ride, the more calories you burn, although when riding at 65% of your maximum heart rate, your body's fat stores provide about half of your energy needs. If you increase intensity to 85% of your maximum heart rate, you body's fat stores only provide a third of the calories you burn riding. Again, though, remember riding one hour at 85% of maximum heart rate burns more calories than one hour at 65% max. And number of calories burned still does determine weight loss. Others ride for physical fitness. This works, too. Bicycling can improve the cardiovascular system, increase pulmonary capacity, strengthen muscles, improve muscle tone, and increase endurance. Many enjoy the challenge of competitive racing. But for most people, bicycling is an enjoyable form of play. In fact, the recreational aspect of biking is the best motivator for most people to continue the sport. Bicycling can also be a family sport. From the time a child is large enough to have a helmet fit, take him/her along for a family outing of exercise, fitness, togetherness, and fun. Before you know it, your child will be riding his/her own bike with you. James McCullagh in his book, Cycling for Health, Fitness, and Well-Being, summarizes the pros and cons of bikes. He writes: "Hybrid: Features upright riding position and convenient controls of mountain bikes; narrower tires better suited for pavement...Plus: Good commuting bike; good on-road and off; comfortable; flat, resistant tires, good braking; can carry loads. Minus: Upright position not aerodynamic; heavier than a road bike; fewer hand positions; less control off-road than on a mountain bike; slower on pavement than a road bike. "Road: Often called road-racing bike though something of a misnomer. Drop handlebars allow different hand positions for comfort. Aerodynamic posture. Plus: Lightweight; most efficient riding position for power; quick handle; best for fast recreational riding. Minus: Tires more susceptible to puncture; may need to experiment with seats to get comfortable; takes time to adapt to riding position." If you are ready for cycling, the first step is to buy a bike. Be prepared. This is an expensive sport. Volumes have been written about buying bicycles. You might start by visiting your favorite book store and buying one or two good books. Remember that your goal is to form a smoothly functioning unit with your bike. You want to choose the strongest, lightest bike that is suited for the type of ride you desire, at a price you can afford. It is less expensive to buy a more expensive bike now than it is to buy a budget bike and upgrade later. Still, we all have budgets. The frame is the most important part of the purchase. A heavier frame will not handle as well. Spend lots of time at bike shops asking questions and studying the options. Communicate with the salesman who is helping you buy. Some experts recommend that men and women buy a man's bicycle because it is sturdier and sometimes has a better braking system. Make certain you are buying the proper bike. Don't buy a road bike if you plan to ride it on the trail. Know which stores carry the brands that interest you so you can comparison shop. Safety and comfort dictate that you buy a bike that fits you. A road bike should have about one inch clearance from the tube to your groin. A mountain bike should have about five inches. Also check the proper reach to the handlebars by placing your elbow at the tip of the saddle. Your fingertips should just touch as you grab the bars. Test ride the bike. In fact, test ride several bikes before you make a decision. Test a few seats, too. The seat should be flexible enough to absorb the impact of bumps and the pressure of your own pelvic bones. Yet, a seat should be firm, also. Gel-filled saddles are popular with riders because they do not require "breaking-in" like leather saddles do. Leave your money at home so you can resist the lure of near-instant purchases. When you are ready, buy from a reputable bike shop. If a bike is not assembled, tested, and adjusted by professionals, you are courting disaster. A helmet leads every list of essential accessories. You should never even ride across a parking lot without a helmet. Cycling in the Texas sun makes a helmet with a fitted visor a welcome addition. If you have an old helmet, you can add a visor for less than $10. All states require a white front headlight for night riding. Mounting reflective material on your pedals, wheels, and seat post will make you more visible. The next accessory or accessories you buy concern the bicycle seat. A gel-filled seat provides a great deal of comfort plus form-fitting cushioning. A touring-style sheepskin cover is worth consideration. Cycling shorts add comfort, too, if you buy them correctly. When buying shorts, make certain no seams run down the middle of the crotch. The stitching should be recessed into the shorts so that you can run your finger along the seams and not feel the stitching. Next, you need to purchase a way to carry water. It can be a simple plastic water bottle with a cage all the way up to the popular Camel Bak which is filled with water and worn like a backpack. A drinking tube allows for hands-free sipping at will. Cycling gloves are a matter of comfort but good ones absorb road shock and prevent numbness. Now that you've purchased your new bike, start by riding it for 30 minutes every other day. Begin slowly to warm up before reaching full exertion. Work up to riding one to two hours daily. If you are planning a tour, you want to be able to easily ride your bike, fully loaded, for the same number of miles you will be riding. You want to reach this goal by the beginning of the tour, not mid-way through it. The best training for a ride is riding, even a stationary bike if the weather is unfriendly. The second best is running. If you don't keep your rear toughened through occasional rides, however, you'll have difficulty, maybe even pain and numbness, on long rides. Stretching before and after a ride is intelligent. Practice sudden braking without going over the handlebars. It could certainly save your life. Train for endurance. This involves long hours of steady riding interspersed with short intervals of fast pedaling against high resistance. Most cyclists need to develop muscular strength and mobility in their lower back to prevent injuries and back problems down the road. Weight training with a personal trainer is the way to go here. Texas riding can be warm, even in the fall and winter. Drink at least one pint of water every half hour when riding in the heat. Practice first in parking lots and very light trafficked streets. Follow these rules:
Eventually someone just won't see you. Be alert for a motorist to open a car door or even turn in front of you. Resist universal hand gestures. Weekly Maintenance:
Yearly: at least once a year have a complete overhaul. If you can't do this, return it to the shop where you purchased your bike,
*Recommended even for day trip. Packing your bike:
There are racks, panniers, and bags available for every conceivable spot on a bike. Spend some time in a bike shop deciding what you need. Just remember that "more is too much" on a bicycling tour. Not the early sun, Bicycle Shops: DFW
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