Engaging in a cycling regimen is beneficial physically and economically. Fitness experts have continually touted the cardiovascular benefits of using a bike and athletes like Lance Armstrong have proven the immense fitness advantages of going road biking. In terms of the economic benefit, using the bicycle as opposed to your car to go places will definitely make a lot of difference in your gasoline budget– money that you could save or use for other purposes. Plus, it makes navigating horrendous traffic jams easier, getting you to your destination faster.

If you want to get started with cycling, there are a few things to keep in mind to make your exercise regimen more efficient and your time on the road generally safer.

1. Make sure that your bike is fit for you. You might buy a bike as is but if you really want to have efficient and pain-free workouts on your bicycle, make sure that the handlebars, saddle, stem and pedals are tailored to the length of your torso, arms and legs. The store should be able to do these adjustments for you.

2. Make sure that you have the complete bike accessories. A lightweight helmet can literally save your life in the unfortunate event of an accident and is a must for every cyclist. Sunglasses serve to keep the glare of the sun, dust and flies out from your eyes. Bike toe clips or “spuds” are biking shoes that lock in to the pedals, making pedaling more efficient. While you can do with just rubber shoes, toe clips certainly make for a smoother, faster ride. A final accessory in your biking arsenal should be your tool kit. A puncture repair kit, spare inner tube and a tire inflator are very hand during emergencies. You just have to learn how to go about repairing a punctured tire.

3. Make sure that you have energy drinks or bars with you to keep you fueled up as you go. When you are going on long bike rides– usually those involving an hour or more– you will need to eat small frequent meals- so you keep your energy stores up. Don’t forget to always have a bottle of water handy, you will need to keep hydrated all throughout your trip.

4. Make sure that you engage in workouts that will prepare your body for your cycling regimen. Leg exercises, like lunges and squats, arm exercises, like biceps curls and triceps curls and back exercises, like dumbbell rows and lat pull downs will serve to strengthen your body and prepare it for your time on the road.

5. Make sure that you attach bike carriers to your bike if you are going to go grocery shopping on your bike. Put any load you have to carry on the bike and not on your bike so you don’t unnecessarily strain yourself and can navigate the road much freely.

Cycling is a very beneficial workout activity and an economical means of transporting you from one place to another. Follow the guidelines given above and get the most out of your road biking trip.

Lastly, check out this Shakeology review and learn about the number one method to exercise at home. Also, don’t forget to check out this article titled “Shakeology benefits“.

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cycling training tips?

well im not a novice at cycling but havnt had a load of exp. basicly i plan to do a cycle ride from Wetherby to Filey so west to east of england its 72 miles and should take around 4-5 hours.
im 15 and im overweight lol not like obese but got chub and was wondering if theres a decent way of training the race isnt till next summer so iv got plenty of time any tips are gladly appreciated x

Answer
1. Do an easy 10 min warm up to get the blood flowing and your heart rate up.

2. After the warm up you want to pedal at a high cadence 70-90 rpm’s with a lite pressure on the pedals. That will keep your legs from getting tired too quickly.

3. Use a gear that is easy to pedal and gets your breathing to the point where you can still talk but not sing.

4. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep going.

5. Mashing on the pedals will wear out your legs very quickly, it’s like lifting weights.

6. You want to ride for distance, don’t worry about your speed. You will get faster as you get stronger. It will never get easier, you just go faster.

7. For long rides eat spaghetti or other carbs the day before to load up on glycogen. Eat protein after a ride.

8. Change your diet and eat healthy foods. Diet will have more effect on weight loss then riding a bike. Don’t expect to see any results for 3 weeks. It takes time to build muscles and burn more calories.

9. Stay in the cardiovascular zone to build up your heart and lungs.

10. A good ride makes you feel good. Gat a trainer to attach to your bike for bad weather days.